Workout (III)

CORE WORKOUT

5 Min warmup

-

Ab leg raises* 

3 x 10 knee crunch

3 x 10 straight leg

3 x 20 angled knee crunch (obliques) 

-

3 x 20 Super(wo)man’s

3 x  20 Bicycles

3 x 10 Jump squats 

-

3 x 10 Knee crunches 

3 x 40 Mountain climbers 

3 x 1 Min Plank 

Without stopping 30 sec side plank each side after 3rd plank 

-

20 straight leg sit-ups 

40 flutter kicks 

50 Russian twists 

-

Stretch

-

*The machine where you support your own weight on your forearms.  

-

LEG DAY

5 Min warmup (elliptical)

-

3 x 10 Inner thigh machine 100-110lbs

3 x 10 Outer thigh machine  90-100lbs 

3 x 10 Leg press 90lbs 

-

3 x 15 Romanian deadlifts  60lbs

4 x 15 Squats 20lbs

3 x 12 Lunges  20lbs

-

3 x 15 Bent row  20lbs 

2 min Wall sit  20lbs 

-

2 Min Plank 

-

UPPER BODY

5 Min warmup 

-

Assisted pull-ups*

160lbs

2x8 L grip hands facing inwards 

2x8 L grip hands facing face 

2x8 dips 

180lbs

2x8 wide grip

2x8 L grip hands facing face

2x8 dips 

160lbs

2x8 L grip hands facing inwards 

2x8 L grip hands facing face 

2x8 dips 

180lbs

2x8 wide grip

2x8 L grip hands facing face

2x8 dips 

-

3x10 curls 10lbs

3x15 tricep extension 12.5lbs 

3x12 shoulder press 10lbs

-

3x5 side raise into front raise 7.5lbs

3x12 bench row 12.5lbs 

3x12 chest press 10lbs 

-

2 Min plank

-

5 Min Stretch 

-

*The weight is a counter balance which means less weight is ideal because your using more of your own muscle to pull yourself up as opposed to the machine helping you. 

FULL BODY

5 Min warmup

-

3 x 15 (7.5lbs)

Bulgarian squats 

Shoulder press 

V roll ups  

 -

3 x 25 

Glute bridge 

Bent over tricep curl 

Russian twist 

-

3 x 10 

Jump squats 

Side raise 

Dead bugs 

-

2 Min

Plank

Step up 

Kettle bell squats 

-

Stretch 

As always, weight and reps are my own so modify if needed. I design all of my workouts to be about an hour long. I encourage you to add in a day of cardio (I like spin class or going for a run) and then I also like to add another day where I take a group exercise class (I like barre). Make sure to rest at least one day a week, your muscles need time to recover.

Talking in my sleep at night, making myself crazy

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@stephsa

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Один раз отрежь

Семь раз отмерь, один раз отрежь. Эта поговорка не только о важности сомнений. Она не посвящена одной только тщательной подготовке. Она о выборе и несгибаемости.

Мерить вы можете сколько угодно, но после принятия решения режьте без заминок. Раз и навсегда.