I have been on a roll with working out this week. I created a new workout and thought I would share it! This one is hardcore. By the time I was on maybe the second stint of running at 6.5 on the treadmill I was dripping with sweat {gross, sorry}. I am alternating this workout with the one I posted earlier this week. I try to do a super hard workout 3X a week and then do an easy workout (such as just 30 minutes on the elliptical) 2X a week. That allows for two days off.
I know a lot of people only take 1 day off each week, usually Sunday, but I like to allow for two because I know something unplanned will come up at least once a week!
Here it is:
I use light weights….5 lbs dumbbells.
Start with a warm up on the treadmill, a walk increased to a slight jog for 5 – 10 minutes.
Upright or bent over row. 3 sets of 20. Alternate w/ 3 sets of 20 of external rotations.
Follow by 3 sets of 20 of squats. I hold my dumbbells on shoulders for this.
Routine continue as follows:
•Lying Dumbbell Triceps Extension: 2 – 3 sets of 20 – 24 reps
•Reverse Lunges: 2 – 3 sets per leg, 12 reps per set (per leg)
•Treadmill – 8 minutes at 6.5 mph
•Bicep Curl 1 set of 18 reps. This is supersetted with
•Lateral Raise 1 set of 18 reps
When you get used to this make it a superset of 3 sets of 18.
•Treadmill – 8 minutes at 6.5 mph
•Reverse crunches 1 set of 20 (where you lay on your back and move your legs up and down)
•Kneeling Butt Lifts, one set of 18 on each leg. Follow w/ Fire Hydrants, 18 reps on each leg.
•Treadmill: 5 – 8 minutes of cool down
•Forward Lunges: 2 – 3 sets x 10 – 20 reps
•Traveling Lunges: These are just lunges but instead of staying in place you walk across the room. I do this holding a pair of dumbbells.
I've been a little down in the dumps from my "Mr. Big". We went on a date two weeks ago from this coming Sunday. It was WONDERFUL. Then we texted and kept in touch some of last week, A LOT last weekend, probably b/c he knew I was at the beach where I could meet a guy. And I did - but he was a weirdo and I wish he would he stop calling/texting my phone...does he not get that if I was interested I would respond? He prompted me to join the Facebook group "I Wouldn't Have Given You My # if I Had Known You Were This Annoying" LOL. I heard from "Mr. Big" early this week, then as of Wednesday, he never responded to my last text and I have not heard from him since! I will not break down and make contact w/ him, but believe me ladies, I'm sitting at my desk agonizing! Obviously he does not care enough to even see if I am still alive. Of course, as soon as I start to move on or meet someone he pops up like a bad penny. Every time. Never fails. And because we are supposedly "best freinds" -his words, not mine (we've known each other since I was 5)- he gets
so so jealous when I start seeing someone. See why I call him my Mr. Big? Ugh, him!
Have a fabulous weekend!
XOXO
Gamecock Queen