Today was a late day for me but I finally got my bum to the gym.  I focused on a mix of shoulder exercises supersetted with cardiovascular and abdominal exercises.

• Shoulder press machine (used outside handles then SUPERSETTED with inside handles)  -> 3 sets, 12&12/10&10/8&8/6&6 repetitions – weight was the same for the 1st two sets then went up the last 2 sets
• Decline abdominal crunches with front plate raises -> 2 sets, 25 repetitions (made the motions of a front raise on the 1st set and on the 2nd used a 10# plate)
• Side dumbbell lateral raises and front raises (ie. front/side/front) -> 4 sets, 12 repetitions SUPERSETTED with jump rope for 45 seconds (fast) -> 4 sets
• Shoulder shrugs with dumbbells -> 3 sets, 20 repetitions (heavy weight)
• Fit Ball Abdominal Roll Crunches -> 3 sets, 15 repetitions SUPERSETTED with jump rope for 30 seconds (fast) -> 3 sets

This workout was fast-paced and completed in 30-minutes.  I kept the rest period minimal and the weights of the exercises were challenging.  In overall, it was a great workout and I got home with time to spare to complete the rest of the items on my “To-Do” list.

Today I focused on chest exercises supersetted with abdominal moves.  I kept the rest time minimal – leaving too much rest in between allows for your metabolism to slow down and fat is burned at a slower rate.  By speeding up the workout, fat is burned faster (research supports the evidence behind the notion that more fat tends to be burned when the rest period is shortened), and you are making efficient use of your time!  Enjoy.

• Pec Fly Machine (3 sets, 12/15/12 reps; increasing the weight each time) supersetted with FitBall Abdominal Roll-outs (3 sets, 15 reps)
• Chest Press Machine (3 sets, 15 reps; increasing the weight each time) supersetted with Floor Bodyweight Pushups (3 sets, 10 reps)
• Incline Dumbbell Bench Chest Press (3 sets, 15 reps; increasing the weight each time) supersetted with glute bridge dumbbell chest press (3 sets, 20 reps; keep the weight the same)
• Stair Master – 10 minutes (same program throughout; 5 minutes facing the right side then 5 minutes facing the left side
• Stationary Bike – 10 minutes (at least beyond level 5 -> FAST)
• Treadmill – Incline walking (start at 4.0 incline and steadily increase to 10.0 with the speed increasing as well up to 4.0-4.2 mph)

Bon voyage for now… Time for the jacuzzi!  Be sure to check out the link posted below regarding how-to do windshield wipers which is my favorite gym move these days!

As always I’m on the go… Yesterday’s workout was quick but fabulous.

• Hack squat machine – wide stance; 3 sets, 10 reps each (increasing the weight each time) supersetted with bodyweight squats; 3 sets, 15 reps each
• Lying leg curl machine; 3 sets, 10 reps each (increasing the weight each time)
• Narrow stance dumbbell squats; 3 sets, 10 reps
• Walking dumbbell lunges; 3 sets, 10 reps supersetted with lying windshield wipers; 3 sets, 20 reps
• Butt blaster machine/glute press; 3 sets, 12 reps (increasing the weight each time)
• Calf Raises with dumbbells; 3 sets, 20 reps
• Stair master -> 20 minutes (increasing the level every 5 minutes)

…And that was the end to my Monday.  Happy Tuesday ya’all!  My new favorite exercise these days are windshield wipers – LOVE THEM 🙂

PS – Check out the following link if you are interested in the set-up associated with the windshield wiper exercise: http://www.best-abs-exercises.com/exercises-waist.html

I’m starting off my week properly with a morning workout.  I only had an hour available but did some damage and am feeling energized!

• Stairmaster; 20 minutes – switching every five minutes from level 7 to 11
• 2 mile run (6.0 – 7.0 mph at a 2.0 incline)
• 6 sets of 100 jump rope revolutions with a 45 second rest in between
• 6 sets of 10 burpees with a 15 second rest between sets

…And off to work!  Happy Monday!

Today’s workout was the first upper body session since my shoulder surgery.  I tried to take it easy but I got bored…  Remember each workout can be scaled to your abilitites which is why the exact weights used are not listed – do what you can!  Rock on.

• Wide grip lat pull downs -> 4 sets, 12/15/12/15 reps SUPERSETTED with pull-ups -> 4 sets, AMRP (as many reps possible)
• Narrow grip barbell rows -> 4 sets, 12 reps SUPERSET-CYCLED with wide grip barbell rows -> 4 sets, 12 reps & incline dumbbell one-armed rows -> 4 sets, 10 reps
• Rope Pull downs -> 4 sets, 12 reps SUPERSETTED with decline bench abdominal twists (non-weighted) -> 4 sets, 25 reps
• Cable grip one-armed rows -> 2 sets, 12 reps SUPERSETTED with hanging abdominal leg raises
• One-armed planks -> 2 sets, 60 seconds (each arm)
• Two-armed plank -> 1 set, 60 seconds
• TREADMILL: 1 mile run moderate speed (I bounced between 6.0-7.0 mph)
• STAIRMASTER: 30 minutes, levels 8-10
• TREADMILL: 1/2 mile run fast (7.1 mph with a flat incline) followed by 1/2 mile incline walk (3.8 mph with an 8.0 incline)

**I focused on not doing too much pulling from high above due to my stitches though  it probably wasn’t too smart to do those pull-ups or lat pull downs…

Today I had 2 1/2 hours between my shift…  So I decided to get my sweat on rather than lounge around.  I usually do a leg day on Mondays with a focus on my butt.  Here’s the modified workout:

• 20 minutes on the stairmaster (level 13)
• Butt blaster machine -> 4 sets, 12 reps each leg
• Close narrow leg squats with dumbbells -> 3 sets, 12 reps supersetted with an abdominal crunch machine (pyramiding up with the reps: 15/20/25)
• Two-legged hamstring curl -> 4 sets, 15 reps supersetted with fit-ball abdominal straight leg crunches (4 sets, 12 reps) and standing calf raises (3 sets, 20 reps)
• Wide leg air squats -> 3 sets, 15 reps
• Abdominal Leg Raises -> 6 sets, pyramiding down with each set (12/10/8/6/4)
• Burpees -> 2 sets, 15 reps (FAST)

…aaaand that was it!  All done in less than an hour!  If you’ve got the time, make it work, don’t sit around.  Think:  New Year, New Rules.