2015 Workouts

June Workout 2015

BUTT
Workout 1
(3 -4 sets; 12-15 reps)
Leg presses
Walking lunges
Reverse lunges
Butt blasters (Glute machine)
Step ups
Cable kickbacks

Workout 2
5-min LEG CIRCUIT
Jumping jacks (20 secs)
Squats (40 secs)
Jumping jacks (20 secs)
Single Leg Deadlifts (40 secs)
Jumping jacks (20 secs)
Step Ups (40 secs)
Jumping jacks (20 secs)
Hip bridges (40 secs)
Jumping jacks (20 secs)
Lateral lunges (40 secs)

ABS
Core and Fine Tuning

(3 sets; 10-12 reps)
Circuit 1
Plank Rock
Inching Elbow Plank
Lying Toe Touch
Side Plank w/ Knee Tuck

Circuit 2
Lying Leg Raises
Flutter Kicks
V Crunch
Oblique Twists

CHEST
(3 sets, 10-12 reps lighter weights; 4 sets, 8 reps heavier weights)
Pushups
Bench Presses (Dumbbell Presses)
Incline Presses
Dumbbell Flies
Cable Crossovers

TRICEPS
(3 sets, 10-12 reps lighter weights; 4 sets, 8 reps heavier weights)
Triceps Push Downs
Triceps Kickbacks
Dips

BACK
(3 sets;10-12 reps)
Lat Pull Down
Dumbbell Row
Underhand Cable  Pull Downs
Cable Rows

BICEPS
(3-4 sets; 10-12 reps)
Alternating Biceps  Curl
Preacher Curl
Biceps (Cable) Curl

Also check out my interactive fitness calendar for more updates.


 

MAY 2015

NIKE + TRAINING Club App

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Photo courtesy of Nike.com

The summer is quickly approaching and I am trying to find new ways to maintain my daily workouts and my motivation. So I am going back to where it all started. This month I will be using the Nike+ Training Club App for my daily workouts. I’ve been using this app for 3 years and I LOVE using it. It produce results. Nike+ Training Club app offers HIIT workouts that;

  • Workout Levels for beginner, intermediate, advanced
  • 4 week workout program for getting lean, toned, or strong
  • Lengths varies from 15mins to 45mins.
  • Targets specific areas of the body

APRIL 2015

the month of challenges

Warmup: walking lunges, front/backs kicks, squat pulses, jumping jacks, mountain.climbers Post exercise stretches: happy baby, wide squat, butterfly, pigeon, double pigeon, seated head 2 toe , kneeling hip flexion.

April 15th- 30th

Tight Core Challenge 

  • Plank to Frogger
  • Plank to knee tucks
  • Plank Rock
  • Plank Up Downs
  • Plank Jacks

Day 1- 30 secs
Day 2- 30 secs
Day 3- 60 secs
Day 4- 60 secs
Day 5- 75 secs
Day 6- 75 secs
Day 7- 90 secs
Day 8- 90 secs
Day 9- 90 secs
Day 10- 2:00
Day 11- 2:00
Day 12- 2:30
Day 13- 2:30
Day 14- 2:30

LEGS

3 sets; 15, 10, 8 reps
Jump in out squats
Wall Sits w/ stability ball roll
Sumo Squat Pluses

3 sets; 10, 8, 8 reps
Glute Kickbacks
Leg Presses
Leg curls
Deadlifts

UpperBody

4 sets; 8 reps
Alternate Dumbbell Curls
Dumbbell  Chest Press
Pushup
4 sets; 8 reps
Barbell  Rows
Chest Pass
Triceps Dips

I am incorporating an ab challenge that I found on Natalie Jill Fitness. I will complete the challenge for the first 2 weeks on April. I will be alternating between legs and upper body every other day. I created an interactive Fitness Calendar that shows my daily workouts.

Flat Belly Challenge – hold each position for 30 seconds repeat 3x. Legs

  •  SUPERSET I -3sets, 12 reps
    • Cable leg abductors (side kickouts)
    • Glute kickbacks
  • SUPER SET II -3sets, 12 reps
    •  Deadlifts
    • Leg curls
    • Leg press

Upper Body SUPERSET I- 3 sets; reps 12

  • Shoulder press
  • Front raises
  • Modified pushups

SUPER SET II- 3 sets, reps 12

  • Upright rows
  • Chest pass with medicine ball ( dumbbell press)
  • Barbell 

MARCH 2015 Workout Routine

With my February workout I started fresh and concentrated on proper form. I maintained a set schedule of on and off days for working my butt and I adjusted my sets and reps according to weights and exercises.   In March I am increasing weights and doing more challenging workouts. I decided to do a squat challenge for the month of March. I got inspired from Popsugar’s 4 weeks to 200 squats challenge. I am still trying to incorporate rest days so I modified the challenge so that I squat every other day and increase the number of squats by 5 every day that I squat. I also added a tabata workout so that I can work my glutes on different sides and muscles. The days that I am not working my butt I will be doing cardio so that I can burn excess fat on my body and training upper body.

SQUAT VARIATIONSSumo squatsGoblet squatsSquat w/ side leg liftBulgarian Split squats Tabata 1Hydrant kicks RHydrant kicks LSingle leg hip lifts RSingle leg hip lifts LDuck walksJumping jacksGlute kickbacks RGlute kickbacks L TABATA 2Single leg deadlift RSingle leg deadlift LJump lungesBarbell hip bridgesLateral lunges LLateral lunges RJumping jacksStep ups

Current results

MARCH 2015

Weight: 170
Bust: 37
Natural Waistline: 29
Waist: 33
Hips: 41
Thighs: Left: 25 1/5      Right:25
Arms:  Left: 12           Right: 12

March 2015
March 2015

I lost 3 pounds and an average of 1 inch off my body which is what I gained from the holiday meals I ate.  

JAN 2015

Weight: 173
Bust: 37 1/2
Natural waistline: 30
Waist: 34 1/2
Hips: 42
Thighs: Left: 26      Right: 25 1/5
Arms: Left: 12        Right: 12

January 2015
January 2015

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