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Back, Bicep, Sweat Circuit

My style of lifting is a Freestyle. I do Multiple Joint exercises with cardio bouts in between. This keeps my heart rate up so that I burn more calories. I don’t lift  heavy, and I do up to 20 repetitions.  I have a body type that tends to build muscles so I do legs every time I work out.  I don’t do the same muscle group in each workout because you need to rest them so they can repair.  Therefore they are broken down to parts of the legs.  I do 4 sets of everything in my workout because I’m advanced.  If you are a beginner, or new to this type of exercise, perform only 2 sets or possibly 3 sets.  The weight you lift should be 70% of the maximum weight you can lift.  You want to be struggling with the last few repetitions when you are doing the exercise. When you can get through all the repetitions without a struggle, then you move up to 4 sets before ever adding weight.  When you are ready to add weight, you should move up in increments of  no more than 5 lbs.

Today’s workout was Back, Biceps, Shoulders and Hamstrings.  This workout took me 1hour and 18 minutes and I burned 518 calories. The time includes moving to the next group and getting everything set up. Plus interruptions by people in the gym who want to say “hi.”

I try to group my exercises together so that I am only using one piece of gym equipment at a time. People can work in on the machine, because I’m doing other exercises with it.

Lifting Workout:

Circuit 1:  Giant Set – there is no break between the exercises. I perform one set of each exercise working from #1 down to #5.  I continue that circuit until I have completed all 4 sets.

1) Assisted Pull-ups                                                                 4 sets x 12 reps = 45 lbs (counter balance weight)
2) Sandbag burpee w/ shoulder press                                4 sets x 10 reps = sandbag
3) Plank Jump Straddle/ Plank Jump forward                4 sets x 15 reps = 4 risers
(Feet on step bench, in plank position with hands on floor. Hop feet off sides of bench like you are doing a jumping jack. Then hop them back up on the bench. Then hop feet forward to your hands. Hop feet back to bench. That is 1 rep.)
4) Touch Front/ Touch Behind                                            4 sets x 15 reps = 7.5 lbs
5) Side punches                                                                        4 sets x 20 reps = 7.5 lbs
(In a squat position, bent slightly at waist, bring hands to armpits. Alternate punching arms out to side. You want your elbows lined up with your shoulders and you hinge at the elbows. The rest of the arm stays still.)

Once I have completed all 4 sets in the circuit, I then move on to Circuit 2.

Circuit 2:  Giant Set (Again you perform 1 set of each exercise in circuit #2, moving from exercise #1 thru #3.  Continue through the circuit until you have completed all 4 sets.)

1) “^” bar (V-bar) Pulldown to chest                                      4 sets x 15 reps = 50 lbs
2) Sandbag Reverse Side Lunge                                              4 sets x 20 reps = sandbag
3) Squat toe touch left then right                                            4 sets x 15 reps = no weight
(Squat low and hold. Lift right toe up and touch with left hand. Then lift left toe up and touch with right hand. Then stand up and squeeze butt. That is 1 rep)

Once I have completed all 4 sets in circuit 2, I then move on to Circuit 3

Circuit 3:  Giant Set (Again perform 1 set of each exercise in circuit #3, moving from exercise #1 to #4.  Continue through the circuit until you have completed all 4 sets.)

1) Leg Press (feet close and high)                                           4 sets x 20 reps = 110 lbs
(Put the back pad all the way down on the leg press machine. Place your feet high on the metal plate with your toes off the top. Keep the weight in your heels and lower the weight down so the knees come to chest. Pressing through the heels, push the weight back up. Don’t lock out your knees, keep a slight bend in them.)
2) Leg Press calf Raise                                                               4 sets x 40 reps = 110 lbs
3) Manmakers                                                                              4 sets x 10 reps = 20 lb dumbbells
(In plank position, dumbbell row right then left. Hop up holding the weights, hold in squat and do a bicep curl then stand and shoulder press. Weights to side and hop into plank.)
4) Alternating dumbbell swing                                                4 sets x 20 reps = 20 lb dumbbell

Once I have completed all 4 sets in circuit 3, I then move on to Circuit 4

Circuit 4:  Giant Set (Again perform 1 set of each exercise in circuit 4, moving from #1 to #3.  Continue through the circuit until you have completed all 4 sets.)

1) Alternating bicep curl on cable                                      4 sets x 15 reps = 35 lbs
2) Pike press (feet on bench)                                               4 sets x 12 reps = body weight

(Place feet on bench, hands on floor shoulder width apart and butt in air.  Bend at the elbows and lower head toward the floor)

3) Sandbag Reverse Lunge                                                   4 sets x 20 reps = sandbag

 

After my lifting I moved on to my cardio. It was a H.I.I.T. workout that I made up the other day.  I wanted to try it out and make sure it wasn’t impossible to do.

Bust Your Butt Workout:  Stopwatch  (5 parts)

Part 1:  6:00 minutes

Weighted Jump Combo  (weighted ball, or dumbbell)   ( I did 19 with my 10 lb Ugi ball)

Hold Ugi ball or medicine ball in hands.  Broad jump forward.  Raise ball overhead and do 6 Jump Lunges.  Lower ball to the floor and hop over it.  Perform 3 Low Pulse Squats.  Stay low and reach between legs.  Grab ball and hop and turn (that is 1 rep).  Repeat going the opposite way.

Part 2:  2:00 minutes for right side, then 2:00 minutes for left side  ( I did 17 on right, 18 on left)

Push-up turn onto right side.  Lift your leg up then kick it out in front of you touching your hand to your toe    (2:00 minutes)

Push-up turn onto left side.  Lift your leg up then kick it out in front of you touching your hand to your toe  (2:00 minutes)

Part 3:  6:00 minutes  (I performed 25 reps)

Warrior Gauntlet

(Roll back onto back with legs in the air.  Roll forward and place hands on floor, hop feet back into a plank.  Perform 2 push-ups.  Hop feet forward into a squat position.  Squat and kick right leg up, then squat and kick left leg up.  That is 1 rep.  Repeat starting with the roll back)

Part 4:  2:00 minute  (I performed 9 reps)

Plank Circuit

(In a plank position on your elbows, pike up by squeezing your core tight.  This is a small movement.  Concentrate on contracting the abdominals.  Hold in plank and perform a knee pull right then a knee pull left 2 x’s)

Part 5:  6:00 minutes  (I performed 12 reps)

Leg Explosion Roll-over to Burpee

10x’s Pendulum/ 10x’s Mountain Climber/ 10x’s Plank Jacks then drop to stomach and roll over 1x.  Place hands on floor and burpee with a hop into the air.  Repeat every thing on opposite side,  moving back to starting position when you roll over.

I finished up with my core infused with some cardio.

Pilates Abs:   (Stopwatch)

1)  Slow Bicycle                                                                   20 reps

(Keep head, neck and shoulders off the floor and hold abs tight.  Pull right knee in then out.  Then Left knee in then out.  You should be doing these on a 2 count.  Don’t pulse, just do them real slow.)

2)  High Knee Jump Rope                                                200 reps

3) Double Leg Stretch                                                         20 reps

(Lay face up on floor, legs are pulled in to chest.  Head, neck and shoulders are off the floor and abs are tight.  Extend arms overhead while pushing feet out so they are parallel with the floor.  Hold your abdominals in and tight.  You should be moving through this move slowly.  Again perform in a 2 count so that you are not using momentum.)

4)  Broad Jump / Squat w/alternating side leg lift      20 reps

(Jump forward as far as you can, and stay as low as you can.  Squat and side lift right leg, then squat and side lift left leg.  That is 1 repetition.  Stay low in squat and broad jump forward again to repeat combination.)

5)  Single Leg Pull                                                                20 reps

(Lay face up on the floor, legs are in the air lined up with the hips so that you’re in an “L” shape.  Head, neck and shoulders off the floor.  Lower one leg at a time down towards the floor, stopping before your back lifts off the floor.  Alternate lowering your legs down.  Right down then left down counts as 1 reps.  Again go slow and concentrate on keeping the core tight.)

6)  High Knee Jump Rope                                                200 reps

7)  Double Straight Leg Lower                                         2o reps

(Lay face up on floor with legs in the air.  Take a resistance band and place on soles of feet.  Keeping head, neck and shoulders off the  floor lower your feet down toward the floor.  Stop before your back lifts off the floor.  Lower slowly, keeping core tight.  Then raise the legs back to start keeping abs contracted and focus on using the abdominals to bring the legs back up.)

8)  Broad Jump / Squat w/alternating side leg lift      20 reps

(Jump forward as far as you can, and stay as low as you can.  Squat and side lift right leg, then squat and side lift left leg.  That is 1 repetition.  Stay low in squat and broad jump forward again to repeat combination.)

9)  Criss Cross Bicycle                                                        20 reps

(Same position as Slow Bicycle.  Keep head, neck and shoulders off the floor.  Place hands behind head and twist opposite elbow to the outside of opposite knee “Slowly”.  Pull right knee in, then left knee in for 1 repetition.