9 Workout Ideas

It’s 2012, and in case you are looking to start the New Year with a new workout, here are 9 of my favorite workouts from 2011!

LEGS

Leg (+ set of Abs) Workout I.

1 (a). Bulgarian Split Squat w/ weight + (b). DB Calf Raises

- 4 sets; RI = 30 sec. -

2 (a). Walking Lunge-to-DB Bicep Curl + (b). (slow count) Ballerina Squats + (c). Walking Planks

- 4 sets; RI = 30 sec. -

3 (a). Hanging Knee Up + (b). Ab-Rope Pulldown

- 4 sets; RI = 30 sec. -

4 (a). Quad Extension + (b). Hamstring Curl

- 4 sets; RI = 30 sec. -

5 (a). Bench Step-up-to DB Shoulder Press + (b). Deadlift + (c). Jump Squat

- 4 sets; RI = 30 sec. -

5 minute cooldown. Stretching.

Leg Workout II.

1. Smith Machine Deep Squat

- 4 sets; RI = 45 sec. -

2. Straight Leg Deadlift

- 4 sets; RI = 45 sec. -

3. Ballerina Squat – slow

- 4 sets; RI = 45 sec. -

4. DB Calf Raise

- 4 sets; RI = 45 sec. -

5. DB Lunge – to – 2 minute uphill walk/run/sprint – to – DB Lunge. (2 times)

5 minute cooldown. Stretching.

Leg Workout III.

1. Bulgarian Split Squat (deep) – no weight

- 5 sets, 12 Reps/Each Leg, RI-40 sec. (Next week it will be 6 sets.)

2. (a) No-weight deep squat, (b) Walking pushup, (c) DB Chop

- 5 sets, 15 Reps/squat – 8 Rep Walking pushup – 10 Reps (*15 lbs) DB Chop), RI between each set-40 sec. (Next week it will be 6 sets)

3. (a) Side (Oblique) Dips off bench, (b) Off-Bench V-ups

- 3 sets, 10 Reps each side/oblique – 20 Reps V-ups, RI-30-40 sec. (Next week I’ll try for 4 sets).

4. (a) Hamstring (in-and-out) on Ball, (b) No weight calf raise

- 5 sets, 16 Reps hamstrings – 25 Reps calf, RI-30 sec. (Next week it will be 6 sets)

5. (a) No-weight bench step-up, (b) Stiff-Leg Deadlift, (c) Jump- Split Squat

- 4 sets, 12 Reps each side/bench step up – 10 Reps (x40lb) Deadlift – 14 Reps Jump-Split Squat, RI-40sec. (Next week I will try for 5 sets).

5 minute cooldown. Stretching.

Leg Workout IV.

1 (a). Barbell or Smith Machine Squat + (b). Standing DB Lunges or Smith Machine Lunges

- 4 sets; RI = 30-45 sec. -

2 (a). BB Deadlifts + (b). Reverse Back/Ab

- 4 sets; RI = 30-45 sec. -

3 (a). DB Bench Stepups + (b). DB Single-Leg Calf Raises

- 3 sets; RI = 30-45 sec. -

4 (a). Wall Squat or DB Walking Lunges or Bulgarian Split Squat + (b). Ball Hamstring Curl or Lying Hamstring Curl – 2 sets; RI = 30-45 sec. -

5 minute cooldown. Stretching.

Leg Workout V.

1 (a). Split Leg Bulgarian + (b). Ballerina Squat + (c). DB Calf Raise – hitting outer, inner, mid

- 3 sets; RI = 30-45 sec. -

2 (a). Deadlift + (b). Hip Extension + (c). DB Squat

- 3 sets; RI = 30-45 sec. -

3 (a). Walking Lunge + (b). Ab-Rope-Pulldown + (c). Side-Lunge Squat to Front Kick

- 3 sets; RI = 30-45 sec. -

4 Boot Camp Core (yes, from BCx Boot Camp!)

- 2 sets; RI = 30-45 sec. -

5 minute cooldown. Stretching.

 

SHOULDER + TRICEP + BICEP

Shoulder + Tricep + Bicep (+ Set of Abs) Workout I

1 (a). Rope/Cable Overhead Extension + (b). DB Military Press (Make “Y”)

- 4 sets; RI = 30 sec. -

2 (a). King Throne with 5 lb weight + (b). Grasshoppers

- 4 sets; RI = 30 sec. -

3 (a). Bench Dip (w/ feet up on other bench) + (b). DB Front Raise on one-leg

- 4 sets; RI = 30 sec. -

4 (a). Cable Pushdown + (b). DB Lat Raise on one-leg

- 4 sets; RI = 30 sec. -

5 (a). One-Arm DB Tri Kickbacks + (b). Alternating DB Shoulder Press + (c). BB Curl

- 4 sets; RI = 30 sec. -

5 minute cooldown. Stretching.

Shoulder + Tricep + Bicep Workout II.

1 (a). Rope/Cable Overhead Extension + (b). BB Military Press

- 4 sets; RI = 30 sec. -

2 (a). BB Skull Crusher + (b). DB Front Raise

- 4 sets; RI = 30 sec. -

3 (a). Cable Pushdowns + (b). DB Lat Raise

- 4 sets; RI = 30 sec. -

4 (a). Tricep Pushup + (b). Alternate DB Press + (c). DB Curl

- 3 sets; RI = 30 sec. -

5 minute cooldown. Stretching.

 

CHEST + BACK

Chest + Back + (Set of Abs) Workout I.

1 (a). Pushups + (b). Reverse Situp – to – DB Row

- 4 sets; RI = 30 sec. -

2 (a). Cable Fly + (b). DB Lawnmower (elbows out)

- 4 sets; RI = 30 sec. -

3 (a). Bench (Oblique) Dip with Shoulder Raise + (b). Standard Situp with Weight

- 4 sets; RI = 30 sec. -

4 (a). Pullups + (b). DB Upright Row

- 4 sets; RI = 30 sec. -

5 (a). Standing Lat Pulldown + (b). Decline DB Press + (c). Kneeling Back Pulldown

- 4 sets; RI = 30 sec. -

5 minute cooldown. Stretching.

Source: flickr.com via Debbie on Pinterest

 

BICEP + TRICEP + SHOULDER

Bicep + Tricep + Shoulder (Circuits) Workout I.

1 (a). BB Bicep Curl + (b). Cable Rope Overhead + (c). BB Shoulder Press

- 3 sets; RI = 30-45 sec. -

2 (a). Alternating DB Curl + (b). DB Shoulder Press w/ Tricep Twist + (c). Alternating DB Curl (drop down weight)

- 3 sets; RI = 30-45 sec. -

3 (a). Overhead DB Tricep Extension (one arm at a time) + (b). Front-to-Lat Raise

- 3 sets; RI = 30-45 sec. -

4 Kickboxing with Dumbbells

- 3 sets; RI = 30 sec. -

5 minute cooldown. Stretching.

Please remember: I am not a trainer. But they sure have worked for me!

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