Workouts for the Modern Workaholic – Session #9

TGIF… Start your weekend right with a killer back attack workout with a mix of glutes.  This should be a workout that lasts no more than 45-60 minutes if the rest sequence is followed as listed below! 

**All sets in this workout are to start with a light to medium weight for the first set and then progress in weight without compromising form or remain with a challenging weight.

**When moving from exercise to exercise or waiting between sets keep the rest no more than 60 seconds.  Always keep the tempo of the exercise the same ‘1-2-3’ as you start and ‘1-2-3’ as you end.

Tabata Warm-up:  Jumping Air Squats (30 seconds on, 30 seconds off x 3 rounds)

Exercise #1 and #2 – Superset:  Dumbbell Single Arm Rows – 4 sets (15/12/10/8), and Stability Ball Frog Kicks – 4 sets (15/12/10/8)

Exercise #3:  Parallel Grip Lat Pull Downs – 4 sets (15/12/10/8)

Exercise #4:  Seated Machine Rear Delt Flyes – 4 sets (15/12/10/8)

Exercise #5:  Standing Cable Rope Pull Aparts – 4 sets (15/12/10/8)

(Methodology:  Attach a rope connector to a cable machine at the highest point then step back about 4 steps into a squat form and lean forward.  Pull the rope apart from the top while keeping your elbows up and bring arms to your sides allowing for a squeeze in your lats then return to the starting position.)

Exercise #6:  Barbell Good Mornings – 4 sets (15/12/10/8)

(Methodology:  Stand shoulder width with a slight bend at the knees and have barbell atop shoulders.  Lean forward toward the ground until you feel a pull at the hamstrings then return to the initial starting position and continue.)

xxx – Sarah

Workouts for the Workaholic – Session #8

Everyone needs a mid-week ‘pick me up’ and mine is going to the gym.  I have always had a weak upper body but in recent years I’ve witnessed transformations – more toned, able to sustain more weight, and form that looks professional rather than sloppy.

Years ago I hated pushups but now they’re a staple.  A simple pushup allows for focus not only on muscles of the chest but keeping a firm core.  As you’ve already guessed, this workout focuses on the chest along with a mix of core, triceps, glutes, and some tabata for a sweat boost.

**All sets in this workout are to start with a light to medium weight for the first set and then progress in weight without compromising form or remain with a challenging weight.

**When moving from exercise to exercise or waiting between sets keep the rest no more than 60 seconds.

Tabata Warm-up:  Air Squats – 3 sets (30 seconds on, 30 seconds off)

Exercise #1 – Tabata:  Lateral High Jump Side Skaters (click the link to see the video) – 5 sets (30 seconds on, 30 seconds off)

Exercise #2 and #3 – Superset:  Stability Ball Decline Pushups – 4 sets (15/12/10/8), and Stability Ball Reverse Plank Glute Raises (15/12/10/8)

Exercise #4:  Flat Bench Press with Barbell – 4 sets (15/12/10/8)

Exercise #5:  Cable Barbell Tricep Pushdowns – 4 sets (15/12/10/8)

Exercise #6:  Cable Chest Flyes – 4 sets (15/12/10/8)

Exercise #7:  Dumbbell Tricep Extensions – 4 sets (15/12/10/8)

Exercise #8:  Dumbbell Chest Flyes – 4 sets (15/12/10/8)

Exercise #9:  Clapping Pushups – 1 set to FAILURE/EXHAUSTION

**Alternative to Clapping Pushups:  Chest-to-Ground Pushups traditional style with feet on the ground or work from your knees

 

xxx – Sarah

PS – I am working on creating more videos… Stay tuned!

Workouts for the Modern Workaholic – Session #7

These days all the social outlets such as Instagram, Facebook, and Twitter are populated with workouts or ideas that women need to focus on their bums/butts/glutes/tuchis…  However, the body is a frame and we need to work everything not just one part.  I’ve asked tons of male friends what they’re attracted to and the answers are primarily fit/curves/lean.

This workout focuses on my favorite body part: shoulders with a mix of abs and tabata.  No one likes a slouch or droopy shoulders – get to work!

 

**All sets in this workout are to start with a light to medium weight for the first set and then progress in weight without compromising form or remain with a challenging weight.

**When moving from exercise to exercise or waiting between sets keep the rest no more than 60 seconds.

 

Tabata Warm-up:  Jumping Jacks – 3 sets (30 seconds on/30 seconds off)

Exercise #1:  Seated Dumbbell Shoulder Press – 3 sets (15/12/10)

Exercise #2:  Seated Stability Ball Dumbbell Lateral Side Raises with Palms Face Up – 4 sets (15/12/10/8)

Exercise #3:  Standing Alternating Hammer Front Raises – 4 sets (15/12/10/8)

Exercise #4 – Tabata:  Jumping Air Squats – 3 sets (30 seconds on/30 seconds off)

Exercises #5 and #6 – Superset:  Stability Ball Weighted Abdominal Crunches – 4 sets (30/25/20/15), and Abdominal V-Toe Touches (30/25/20/15)

(Methodology for Abdominal V-Toe Touches – start in a ‘v’ position with feet together and apply a single pointed foot to the floor then return to the starting position which signifies rep #1 then repeat with the other foot to start rep #2.)

Exercise #7:  Wall Handstand Holds – 3 sets (45 seconds each)

 

xxx – Sarah

Workouts for the Modern Workaholic – Session #6

Working out should not be feared or stressful to add into your schedule.  Rather it should be enjoyed, exciting, and an outlet to focus on yourself away from societal pressures.  This is a great workout that focuses on legs with a mix of glutes and abdominals added in.

 

**All sets in this workout are to start with a light to medium weight for the first set and then progress in weight without compromising form or remain with a challenging weight.

**When moving from exercise to exercise or waiting between sets keep the rest no more than 60 seconds.

 

Tabata Warm-up:  Air squats (60 seconds on, 30 seconds off for 3 rounds)

Exercise #1:  Step-ups with Dumbbells – 3 sets (15/12/10 reps on each leg – no alternating steps)

Exercise #2:  Bulgarian Split Lunges with Dumbbells or Bodyweight – 3 sets (15/12/10)

Exercise #3:  Romanian Deadlifts with Dumbbells – 4 sets (15/12/10/8)

Exercise #4:  Sumo Deadlifts with Dumbbells – 4 sets (15/12/10/8)

Exercise #5:  Wall Sits – 3 sets (60 seconds with 30 seconds rest, then 45 seconds with 30 second rest, and 30 seconds on)

Exercise #6:  Decline Weighted Sit-ups – 3 sets (25/25/25)

Exercise #7:  Shoulder Height Cable Twists – 3 sets (25/25/25)

Exercise #8:  Bicycle Crunches – 3 sets (25/25/25)

 

(Bonus Lab:  If you are looking for an extra quick workout or to get your heart rate up, make exercises 6-8 a Speed Set which is sure to get you sweating.  Speed sets should be done with no rest until all the sets and reps are completed.)

 

xxx – Sarah

Workouts for the Modern Workaholic – Session #4

TGIF – Finally.  What a week its been.  The holidays are approaching and that means the workouts are getting harder or so thats what my body is still saying from Monday’s workout which is a giant OW.  Again, these workouts focus on one body part but others are mixed in.  The workouts should be short and sweet – no more than 45 to 60 minutes total.  This is a great workout that has a varied focus but the primary body part worked are shoulders with a core/glute component.

**All sets in this workout are to start with a light to medium weight for the first set and then progress in weight without compromising form or remain with a challenging weight.

**Speed sets should be done with no rest until all the sets and reps are completed. Non-speed exercises and their sets should have no more than a 60 second rest. When moving from exercise to exercise keep the rest no more than 60 seconds. The supersets can have a 60 second rest before starting up the second or third set in the series.

Stability Ball Leaning Hip Abductions

Stability Ball Leaning Hip Abductions

Tabata Warm-up:  Speed Skaters or Side Jog Hops (60 seconds on, 30 seconds off for 5 rounds)

Exercise #1:  Seated Non-Supported Smith Shoulder Press – 4 rounds (15/12/10/8)

Exercise #2:  Standing Alternating Front Dumbbell Raise with a 2-second hold at the top – 4 rounds (15/12/10/8)

Exercise #3 – Speed Set:  Stability Ball Leaning Hip Abduction – 3 sets on each side (60 seconds on each side – total time spent should be 6 minutes)

Exercise #4 – Speed Set:  Lying Down Glute Bridge Raise and Supermans – 3 sets with each movement (60 seconds for each then rotate – total time spent should be 6 minutes)

Exercise #5 – Speed Set:  Stability Ball Frog Kicks and Weighted Full Crunch on Stability Ball – 3 sets with each movement (60 seconds for each then rotate – total time spent should be 6 minutes)

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Stability Ball Frog Kicks – starting position

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Stability Ball Frog Kicks – ending position

(Methodology:  Start face-down on the stability ball with hands shoulder width on the floor to push down and release your legs straight up on the ball and squeeze at the top then repeat.  Keep the pace a nice steady tempo of 1-2-3 to bring your legs up/down.)

(Bonus Lab:  Do this with a partner and keep yourselves talking to help work through the pain – especially during the Stability Ball Leaning Hip Abductions.)

xxx – Sarah

Workouts for the Modern Workaholic – Session #3

The week is almost over which means time to sleep in a bit longer, have an extra glass of wine or dirty martini, and get a cupcake or two…  There’s nothing better than a good workout as the week ends.  This is a short and sweet but powerful workout with a serious kick that’ll last after its over!  This workout like the two before it focuses on a specific body part with others mixed in – today’s focus is muscles of the leg.

**All sets in this workout are to start with a light to medium weight for the first set and then progress in weight without compromising form or remain with a challenging weight.

**Speed sets should be done with no rest until all the sets and reps are completed. Non-speed exercises and their sets should have no more than a 60 second rest. When moving from exercise to exercise keep the rest no more than 60 seconds. The supersets can have a 60 second rest before starting up the second or third set in the series.

Tabata Warm-up:  Side Skaters (60 seconds on, 30 seconds off for 3 rounds)

Exercise #1:  Smith Shoulder Stance Squats – 4 sets (15/12/10/8)

Exercise #2 – Superset:  Seated Single Leg Extension with Leg Extension Machine – 4 sets (15/12/10/8) and Seated Leg Curl – 3 sets (15/12/10/8)

Exercise #3:  Standing Dumbbell Romanian Deadlifts – 4 sets (15/12/10/8)

(Methodology:  Stand slightly less than shoulder width with a bend at the knees and come straight down with the dumbbells until a pull at the hamstrings is felt then come straight back up.  Keep the tempo the same as you ascend and descend – 1-2-3 then 1-2-3)

Exercise #4:  Concentration Split Lunges with Dumbbells – 4 sets (15/12/10/8)

(Methodology:  Lunge straight forward with one leg and complete the recommended lunges then switch legs – this allows for isolation allowing for a greater impact on each leg)

Exercise #5 – Tabata Speed Set:  1) Elevated Straight Arm Plank, 2) Bicycle Crunches, and 3) Weighted Stability Ball Crunches

(Methodology:  60 seconds at each station then rotate until a total of 6 minutes are achieved aka 3 sets at each station.)

(Bonus Lab:  Remember to keep your rests between sets and exercises short and sweet.)

xxx – Sarah