My Workout 2:2: Legs


Please refer to my first leg workout, 2.

I warmed up with my bikram yoga stretches

Elipticals Interval Setting
30 mins
(1st interval) Level 5 Ramp, Resistance 1
(2nd interval) Level 10 Ramp, Resistance 8

Bicycles Interval Setting
15 mins
(Interval 1) Resistance 8
(Interval 2) Resistance 4

Squats
20 Reps, 10 lbs plate + bar (45 lbs)
12 Reps, 25 lbs
8 Reps, 35 lbs
20 Reps, 10 lbs (burn out, fast pace)

I added Lunges AND Sumo Squats to the routine.

Lunges
20 Reps, 10 lbs plate + bar (45 lbs)
15 Reps, 25 lbs
10 Reps, 35 lbs
20 Reps, 10 lbs burn out (face pace)

Sumo Squats

20 Reps, 15 lbs free weight
15  Reps, 20 lbs
10 Reps, 25 lbs
20 Reps, 15 lbs (burn out, fast paced)

Leg Press Machine

20 Reps, 160 lbs
15 Reps, 180 lbs
10 Reps, 200 lbs
20 Reps, 140 lbs (burn out fast paced)

Leg Curl\Leg E-xtensions
20 Reps, 40 lbs
15  Reps, 50 lbs
10 Reps, 60 lbs
20 Reps, 30 lbs toes forward, inward and outward on hamstring exercise (20 each)

Stretch your hamstrings good because they should be nice and tight now

Good mornings
20 Reps, 30 lbs
15 Reps, 40 lbs
10 Reps, 50 lbs

Seated calf extensions instead of standing.  This focuses more on calves.
80 lbs 20 straight, pointed out, pointed in,
100 lbs 15 ”  ”  ”

Hip adduction  abduction
30 lbs (slow 4 count negatives)
3 sets of 20
Coming back in, my legs are shaky and I get really tired by the second set.  This is a great exercise to improve on.

I added Butt lifts also.
25 lb plate
squeeze knees inwards when lifting
3 sets 20 reps

Tri lift, press, and sweeps
3 sets 20

Glute lifts straight n bent knee
4 sets 20

 

What I want my ass to look like. LOL!

xoxo

Kristie

My Work Out: Workout 1:2 Back and Shoulders


This is similar to my other work out, workout 1.  Except I cut out the push ups and pull ups and added Russian Dead Lifts.  I forget to do pull ups at the beginning and I really think it’s ineffective if you do it at the end. 

I started with 30 mins of intense level 10 cardio

She has a perfect back. 

Row/Lat Pull Down Circuit Style

40 lbs -20
50 lbs -15
60 lbs – 10
30 lbs burn out (about 20)

total weight: 2,750 previous total weight: 3,360

I did 5 sets my first time because I was flirting with how much I was capable of lifting.  this time  I only did 3 sets, so next time I will aim to lift higher thant 2,750

Shoulder Warm Ups: Side Raises, Front Raises, Butterflies, Shoulder Press, Circles (20)
5 lbs Free Weight
3 sets of 10

Total Weight: 660  Total Previous Weight: 300

Shoulder Press Machine

20 reps at 20 lbs
15 reps at 30 lbs
10 reps at 40 lbs
burn out at 10 lbs (about 15)

Total Weight: 1400 Previous Total Weight: 1,460

again my previous weight was more, that’s because I did more sets.
Refer to my first routine.

Standing Rows, clean, double press

15 at 20 lbs
10 at 30 lbs
3 at 40 lbs (40 lbs got a little heavy)

Total Weight:  720 Previous Total Weight:  720

Hopefully I will build up to 40 lbs sets.

Fly Rear Delt Machine

20 reps at 20 lbs
12 reps at 30 lbs
8 reps at 40 lbs
burn out at 10 (appx. 20)

Total Weight: 1280 Previous Total Weight: 1240

Wide Grip Pull Downs

20 reps at 30 lbs
15 reps at 40 lbs
12 reps at 50 lbs
10 reps at 60 lbs
burn out at 30 lbs (appx 20)

total weight: 3000 previous total weight: 2710

Russian Dead Lifts

12 reps with the bar (about 40) 
10 reps with 10 lbs
8 reps with 25 lbs
Burn out with bar  (10)

total weight:  1900