Happy Tuesday Friends!
Showing posts with label fit girls. Show all posts
Showing posts with label fit girls. Show all posts
Tuesday, July 30, 2013
Fitness Inspiration
Monday, July 29, 2013
Pregnancy Workouts - Legs and Shoulders
I’ve noticed that for some women physical activity somewhat goes out the window when they’re pregnant. I’ll be honest, that was one of my questions for the doctor, can I continue to work out and what exercises should I avoid? He gave me the clear with flying colors but it’s especially important to consult with your doctor to know exactly what is best for YOUR body.
The following workout was cleared by my OB to continue throughout my pregnancy. The biggest thing he kept saying to me was “pay attention to your body” and “don’t push yourself too hard”. Pregnancy causes your body to change is SO many ways, I noticed my core strength disappearing first which limited me from the amount of weight I would lift in my legs. Remember that exercise during pregnancy carries MANY benefits for not only you but your growing baby as well.
Legs and Shoulders
Treadmill – walk for 20 minutes
Leg Extensions – 2 drop sets of 15 reps (do max weight for 15 reps , then drop to a lower weight for another 15 reps)
Barbell Squats – 4 sets of 10 reps
Standing Leg Curl – 2 drop sets of 15 reps
Romanian Deadlift – 4 sets of 8-10 reps
Superset 1
One Leg Barbell Squat – 3 sets of 10 reps
Barbell Lunge – 3 sets of 12 reps
Superset 2
Dumbbell Press – 3 sets of 10 reps
Side Lateral Raise – 3 sets of 20 reps
Superset 3
Overhead Shoulder Press – 3 sets of 10
Side Lateral Raise – 3 sets of 20
Superset 4
Reverse Machine Flyes – 3 sets of 12 reps
Face Pull – 3 sets of 15 reps
I'd love to hear from all you pregnant and previously pregnant women! What did you do to stay healthy and in shape during pregnancy?
Friday, July 26, 2013
Inspiration Friday
Friday, July 19, 2013
HIIT 100s - Legs, Triceps, Calves
In HIIT 100s select a weight that is 50% of what you would normally do for 10 rep max (RM). Immediately after 10 sets of 10, bump up your weight by 50% and rep it as many as you can 3 times.
Legs, Triceps, Calves
Exercise | Weight | Sets/Reps | Rest |
Squat | 50% 10RM | 10/10 | 60s |
Squat | 10RM | 3 / Failure | 60s |
Leg Press | 10RM | 3 / Failure | 60s |
Leg Extension | 15RM | 3 / Failure | 60s |
Leg Curl | 15RM | 3 / Failure | 60s |
Triceps Pressdown | 50% 10RM | 10/10 | 60s |
Triceps Pressdown | 10RM | 3 / Failure | 60s |
Lying Triceps Extension | 15RM | 3 / Failure | 60s |
Standing Calf Raise | 50% 10RM | 10/10 | 60s |
Standing Calf Raise | 10RM | 3 / Failure | 60s |
Seated Calf Raise | 15RM | 3 / Failure | 60s |
Kettleball Swing | Light Kettleball | 10/10 | 60s |
Monday, July 1, 2013
30-Day Squat Challenge
It's the first of the month! Start it off right with this 30-day squat challenge. Set a reminder in your phone to complete your daily squat task. Good luck!
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