Workouts

                                                       Workouts in 2013

Overview: my workouts are always different, from intense weights to HIIT  workouts to yoga and long runs I am all over . If you have a question on any move just ask!
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                                                             JANUARY

Jan 1– OFF

Jan 2-Body weight work out + kettle ball
set1: hand walks out to plank 15
burpees 25
plank row 10x25lbs
kettle ball swing 50 x35lbs
lunges 30
squat jumps 30
lunge jumps 30
REPEAT FOR SETS 2&3

Jan 3– Hour of yoga

Jan 4– 4mile run 1 mile walk

Jan 5– Full body workout
set1: Goblet squat 15 x 55lbs
T-bar push down 15 x70lbs
DB press 25 x 25lbs
Weighted Lunges 20 x 25lbs
DB row 25 x 30lbs
Plank jack 25
REPEAT FOR SETS 2&3

Jan 6– OFF

Jan 7– Full body workout
set1: Leg press 20 x180lbs
Inverted rows 10lbs
Push Press 15 x 65lbs
step ups 15 x 25lbs
Lat pull down 15 x 80lbs
Push ups as many as possible
REPEAT FOR SETS 2&3
Plank 1 min x 3 reps
20min bike cool down

Jan 8– Hour Yoga

Jan 9– Full body workout
set1: Goblet squat 15 x50lbs
Pull downs 12 x 80lbs
Lunge walks 24 x 25lbs
Incline press 20 x 20lbs
DB rows 15 x 35lbs
REPEAT FOR SETS 2 & 3
Hanging abs legs up and side to side
Planks front left right 1 min each 2 sets

Jan 10– Interval Treadmill workout
warmup: 5mins 4.0
set 1: 3mins 6.5
3mins intervals 7.5, 6.0, 7.5
3mins 6.5
3 min recovery 5.9
set 2: 2 mins 6.8
2 mins 8.0, 6.8
2 mins 6.8
2 min recovery 5.9
set 3: 3 mins 7.0
3 mins intervals 8.0, 7.0, 8.0
3 mins 7.0
cool down: 5mins 4.0

Jan 11– easy 3 miles

Jan 12– Full body
set1: squat 10 x 150lbs
bench 10 x 85lbs
bar bell roll outs 12
REPEAT 3 TIMES
set2: Back Hypos 10 x 25lbs
Seated row 15 x 75lbs
Lat raises 15 x 10lbs
REPEAT 3 TIMES

Jan 13– OFF

Jan 14– Full body workout
set1: bench 15 x 75lbs
goblet squat 20 x 50lbs
Incline DB bench 15 x 35lbs
DB row 15 x 35lbs
REPEAT 3 TIMES
set2:Push downs cable 10 x 32 lbs
Cable curls 10 x22lbs
U-sit ups 30
Plank 1 min
REPEAT 3 TIMES

Jan 15– Leg Work out
warmup: 10mins walk on treadmil incline 2.0 speed 4.0
set1: squat 15 x 135lbs
push press 15 x 180lbs
Hamstrings/Back Hypo 15 x 25lbs
goblet squat 15 x 65lbs
REPEAT 3 TIMES
1 arm 1 leg planks 45 seconds 4 sets

Jan16– OFF (birthday hangover) 😛

Jan 17– easy 4 mile run

Jan 18–  Full body workout
Warmup: squats 20
lunges 20
jumping lunge 2o
jumping squat 20
burpees 20
TAKE A BREAK TO CATCH YOUR BREATH AND FOR LEGS TO RECOVER ITS KILLER!!! 😀
Set1: goblet squat 15x 50lbs
bent rows 15 x 65lbs
push ups 20
weighted lunge 20 x 25lbs
DB push press 15 x 20lbs
REPEAT 3 TIMES
Hanging knee abs

Jan 19– easy 3 mile run

Jan 20– OFF

Jan 21– Full body workout
set1: hatch squat 15 x 50lbs
bench 15 x 65lbs
inverted pull ups 20
REPEAT 3 TIMES
set2: Walking lunges 20 x20lbs
bent row DB 15 x 25lbs
Incline bench 10 x 50lbs
REPEAT 3 TIMES
Hanging knee abs front left right til exhaustion
U-sit ups 20 x2

Jan 22– OFF

Jan 23– Full body workout
Warmup: squat 20
lunge 20
jumping lunge 10
jumping squat 10
burpees 10
set1: leg extentions 15 x 70lbs
leg sled 20 x 180lbs
seated row 15 x 100lbs
incline bench 20 x 20 lbs
EZ curls 10 x 50lbs
REPEAT 3 TIMES
Jack knives 15 x 3
bicycle abs 50 x 2
Plank 1 min x 3

Jan 24– OFF

Jan 25– timed 5 miles  TIME: 45.26 avg 9:05 mile

Jan 26– OFF

Jan 27– Ab workout

Jan 28– Full body focused on arms
set1: lunges 30 x 25 lbs DB’s
          lat pull down 15 x 100lbs
          bench press 15 x 85lbs
 REPEAT 4 TIMES
calf raise machine 3 sets x 100lbs
plank abs 1 min front 1 min left 1 min right
repeat 2 times

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