Shoulders:
-Arnold style dumbbell press
-Side to front dumbbell raises
-High cable rope rear delt pulls
-Incline dumbbell front raises
-Arnold style dumbbell press
-Side to front dumbbell raises
-High cable rope rear delt pulls
-Incline dumbbell front raises
Glutes:
-Cable side lateral raises
-Smith machine wide stance squats
-Lying hamstring curls
superset with abductor machine
Dollar a Day Training: Sets, reps, and weight suggestions are included on the downloadable
workout version, as well as my personal training tips and explanations
of exercise variations.
buy
For the week’s combo pack (meal plan & 5 workouts):
I’ve been trying to push myself out of my comfort zone lately. My favorite rep range is 12-15, so I’ve been varying my reps. I know my comfortable weight with movements, so I’ve been trying to increase weight with each set. I typically take 45-60s rests between sets, so I’ve been switching that up as well. I have favorite movements, so I’ve been trying to add in new things. There are so many ways to simply push yourself out of your usual routine and find results by simply changing it up!
Fitness Barbie Gym Style:
Top & Shorts: Lululemon
Shoes: Nike Pegasus
Tip of the Day: Add some color to your meals! This picture is of my most recent trip to the grocery store and about 2 minutes in. My first and favorite section to hit is the produce section! One health and fitness guidelines I like to follow is colorful meals! Color is often found in micronutrient packed fruits and vegetables; the more colorful the better! Produce also serves as a wonderful reminder that perishable food is often healthy food. Food items that can sit on the shelves for weeks and weeks are usually packed with chemicals and preservatives.
Have you ever tried HIT training system? You've got nice blog with some usefull trainings!;-) I recommend You the functional training system with TRX, BOSU, fitness ball & kettle! In my HIT's trainings I have no rests between exercisses & I do maximum repetitions for each exercise! There are more combinations.Ex. TRX push-up 15 reps, kettlebell SWING30 reps , burpee 10 reps, for abs: bicycle – 30 reps, crunch with arms straight – 30 reps, hips-up -20 reps, tors track – 30 reps ( a very effective one) , knees pull – 15 reps, triceps push-up – 20 reps, plie squats- 15 reps and plank – 45 seconds:-)
HIT's are really HARD!. You can do only 2 trainings in a week. You can add one cardio training 2 days after the HIT training. Your rests are – 2 days between trainings. It really works! Sometimes I do some short HIT trainins with clients -one takes 30 minutes. But you have to do long stretching after that. 10-15 minutes , every stretch exercise takes 20 seconds and you have to repeat it 3 times.
Awesome!
This seems like a decent addition to the workout rotation…I've ne'er used my fitness ball for love or money however crunches, so I'd like to use it more often. and that i like fifteen minute increments as those ar easier to figure into my schedule.
fitness ball.