WORKOUT OF THE WEEK: Legs

Grab a partner and here we go:
(superset all of these, meaning complete one set then to the next)

Set #1

• Step Ups: 3 sets of 15 per leg
• Weighted Lunges: (I used a 30lb bar) 3 sets of 24 lunges

Set #2

• Single leg- leg curls (on the prone machine, laying down): 4 sets of 20 per leg, uping the weight 5lbs each set
• Singe leg-leg extension: 4 sets of 20 per leg, uping the weight 5lbs each set

Set #3

• Split Lunge (on the smith machine): 20 bounces on each leg, then switch for 3 sets
• Stand Ups: 30 lbs barbell on your back, sit and stand up on the bench 15 times for 3 sets

Set #4

• Adduction Machine: 3 sets of 115 for 25 each set
• Calf Raises: body weight only...3 sets of 30

Cardio:
Stair Monster, Interval Program, 20 mins, level 14

ENJOY!!!!!!!!!!!!!! hehehehe

~Jessica~

Workout of the Week

KRAVERS!

So sorry I have bailed on the blog lately, my life is finally settlying down here so I have a few minutes before Hot Sauce and I hop on the Harley! Woop! Woop!

Now I know I have preached, and will always continue to preach, strength training! However, remember we ALSO need to mix it up a little, ok! So I want you to try to accomplish this workout two times this week! Check it out! It's all based off TOTAL BODY kettlebells OR if you don't have kettlebells at your gym, dumbbells are the same! ENJOY!

TOTAL BODY- 40 minutes
Materials: you will need a KB or DB of around 15-25lbs, your choice!

Perform each exercise for one minute! Repeat this 4 times!

1. Two arm swings
2. Two arm squat/presses
3. R arm swing
4. L arm swing
5. Two arm squat/upright rows
6. R arm high pulls
7. L arm high pull
8. R arm snatch
9. L arm snatch
10. Alternating hands for the swing (switch at the top!)

Cardio: 30 minutes
Pick one of the following steady state cardios:
Stairmaster: manual program for level 8-11, vary levels every 3 minutes
Treadmill: incline walk at speed 3.4, incline vary on your own every 3 minutes between 8-15
Eliptical: random program, level 10-16

Workout of the WEEK!

Legs, Legs, Legs baby! Biiiiiiiiig legs! Here we go! The lifting SHOULD take you around 45 mins! Followed by some steady-state cardio! Grab a partner or 2 and LET'S DO THIS!!!!!

Perform the following sets in rotation of 3 exercises
Set #1:

• Squats: 3 sets of 12 (feet shoulder width apart)
• Single Leg Lunges: 3 sets of 12 per leg (grab 10lb DBs, put one foot up on bench and switch)
• Plank + Knee Raise: 3 sets of 20 (think at your OBGYN!! Knees OUT!)

Set #2:

• Leg Press: 3 sets of 10
• Body Squats: 3 sets of 30
• Lemon Squeezes: 3 sets of 25

Set #3:

• Leg Extenson: 4 sets of 10
• Leg Curl: 4 sets of 10
• Calf Raises: body weight only, 3 sets of 15 (hold for a 2 sec pause at top)

Set #4:

• Weighted Step Ups: 3 sets of 12 per leg (start step low and increase a knotch by each set!) hehe
• Weighted Walking Lunges: 3 sets of 12 down and 12 back
• Side Bends: 3 sets of 15 per side

Cardio: 30 mins
Treadmill/Incline @ 8
1 min walk @ 3.5
3 min jog @ 6.0
*Adjust to YOUR speed please!!*

ENJOY KRAVERS!!!!!!!!!!!!

~Jessica~

WORKOUT OF THE WEEK!

KRAVERS!

Here we go! Grab a buddy and join in on some SUPER SET loving!!!! This leg workout should take you about 45 mins then 30 mins of cardio! What a way to kick your butt!!! Remember, SUPER SETs means you are switching between exercises!

LEGS!
Superset #1
*3 sets of 15 Reverse V-Squat
*20 Ski lunges (remember these are the fast lunges, left ft in front- jump- right ft in front)

Superset #2
*3 sets of 15 Free Squats with a pause (so have a bench to sit down for 1 sec then stand up!!)
*3 sets of 15 per leg Step Ups (use 10lb DBs at your side if you wish!)

Superset #3
*3 sets of 12 weighted single leg lunges (put one foot up on bench, weights at your side, 12 per leg)
*3 sets of 15 Stiff Leg Dead lifts

Superset #4
*4 sets of 10 Leg Extension
*4 sets of 10 Leg Curl

Superset #5
*3 sets of 12 standing calf raises (machine)
*3 sets of 30 body squats

Cardio- 30 mins
Treadmill
Incline @ 4-7
1 min walk (2.5-3.5)
5 min jog (between 5.8-6.5)
**Repeat 5 times!**

~Jessica~

WORKOUT OF THE WEEK: Chest/Shoulders/Triceps

Here we go People! Please follow IN order!

• 8 min warm up on stair master! Get that heart rate going! You should be at a pace where it's difficult to be a "chatty cathy" (as I say) for more then 15-20 seconds!
• Get off and grab a set of Dumbbells to perform GIANT sets with (GIANT= 20-25 reps), so a lighter weight (I usually grab a set of 10lb DBs)

*You will be doing a STRENGTH workout followed by a GIANT set (for most, unless stated differently!)*
Set #1

• Incline Bench Press: set #1= 12 reps, set #2= 10 reps, set #3= 8 reps, set #4= 6 reps
• DB Military Presses: 4 sets of 20 (perform one set of incline bench, then miltary press)
• 1 set of 10 burpees

Set #2

• DB Alternating Single Arm Bench Press: set #1= 12 reps, set #2= 10 reps, set #3= 8 reps, set #4= 6 reps
• DB Upright Rows: 4 sets of 20
• 1 set of 1 min of Mountain Climbers

Set #3

• Old Fashion Push Ups: set #1= 12 reps, set #2= 10 reps, set #3= 8 reps, set #4= 6 reps
• DB Shoulder Presses: 4 sets of 20
• 1 set of 10 burpees

Set #4

• Delt Flys (like pec flys but turn around:)): set #1= 12 reps, set #2= 10 reps, set #3= 8 reps, set #4= 6 reps
• DB Front Lateral Raises (maybe grab 5 or 2.5lb plates): 4 sets of 20
• 20 FULL sit ups

Set #5

• Overhead Press Machine: set #1= 12 reps, set #2= 10 reps, set #3= 8 reps, set #4= 6 reps
• DB Side Lateral Raises (maybe grab 5 or 2.5lb plates): 4 sets of 20
• 1 set of 20 side bends per side (basically plank on your side, bop up and down!)

Set #6

• DB Shoulder Press: set #1= 12 reps, set #2= 10 reps, set #3= 8 reps, set #4= 6 reps
• Straight Bar Front Raises: 4 sets of 20
• 1 min of plank plus knee raise (knees out, think at your obgyn!) :)

Set #7

• DB Kickbacks: 4 sets of 12
• DB Reverse grip pull downs on the cables: 4 sets of 8
• Diamond Push Ups: 4 sets of 10

Cardio (45 mins)

• 10 mins on stair monster, HIGH intensity (think ONLY 10 mins)
• 20 min incline walk on treadmill (incline between 10-15, speed between 2.0-3.5) DO NOT USE YOUR HANDS!!
• 15 mins on Eliptical! (DO not BOP on there! Grrr!!!! It should be an intense steady speed where your thighs are feeling it! Have fun and every other mind drop into a squat and do it!)

ENJOY!!!!

~Jess~

WORKOUT OF THE WEEK: Legs/Core

HERE YOU GO! PLEASE DO THESE WORKOUTS I PUT A LOT OF TIME/ENERGY/THOUGHT AND DO NOT WANT THEM GOING FOR NOTHING!!!!

LEGS Baby!!!
The point here is starting HEAVY and going LIGHT- switching it up on you guys! ONLY drop your weight by about 5-10%! These are ALL supersets MEANING do one set of one lift then the other lift! Also, some are the same weight, constantly changing!!!!

Set #1

• Leg Press: set 1- 10 reps, set 2- 12 reps, set 3- 15 reps, set 4- 18 reps
• Step Ups (body weight only): do a set in between each leg press, so 4 sets of 30 (15 per leg)

Set #2

• Leg Extension: set 1- 10 reps, set 2- 12 reps, set 3- 15 reps, set 4- 18 reps
• Leg Curl: set 1- 10 reps, set 2- 12 reps, set 3- 15 reps, set 4- 18 reps

Set #3

• Bent over Leg Kickbacks (one leg bent on bench, other leg attached with cable kicking straight back for the glutes!): set 1- 20 reps per glute , set 2- 20 reps per glute , set 3- 20 reps per glute , set 4- 20 reps per glute
• Stiff Leg Dead Lifts: set 1- 15 reps, set 2- 15 reps, set 3- 15 reps, set 4- 15 reps

Set #4

• Calf Raises: set 1- 15 reps, set 2- 15 reps, set 3- 15 reps, set 4- 15 reps
• Body Squats: 4 sets of 30

Cardio & Core: 45 mins
Stair Master DO IT!!!! Adjust the levels to YOUR capability! Program: Manual

• 2 mins @ level 6
• 1 min @ level 10
• (get off) 20 Supermans
• 2 mins @ level 6
• 1 min @ level 10
• (get off) 20 side-bends per side
• 2 mins @ level 5
• 1 min @ level 12
• (get off) 20 forearm to standing planks (repeat for 20 times)
• 2 mins @ level 5
• 1 min @ level 12
• (get off) 20 knee raises on roman chair
• 2 mins @ level 6
• 1 min @ level 16
• (get off) 20 leg raises on roman chair

REPEAT 3 times!!!!!

~Jessica~

Morning Playground!

KRAVERS!!

I am bringing my heart rate down RIGHT NOW as I type this! lol! So...dogs and I hit it this morning to try to not MELT- wrong! But OHHHHH how awesome it feels to sweat out some water weight and have it pour down your eyes, your clevage, nose, legs...meeeooooowww! Alright so here is the playground workout!!!!

PLAYGROUND WORKOUT: 60 mins

• Jog to your nearest playground (think elementary school, middle school) 10 mins
• Find some stairs: 2 sets of 20 step ups per leg, 2 sets of 40 calf raises, 2 sets of 50 body squats
• 10 jump squats
• Find a swing and put your feet IN the swing, then arms in a standing plank: 2 sets of 12 leg pull ins (for the core, kinda like a Home Made TRX band!!), 2 sets of 20 body rows holding on to the chain of the swing, 2 sets of 15 incline push ups on a bench
• LUNGE across the whole parking lot, about 40-60 lunges
• Jog to your nearest large flight of stairs/high school stairs? 10 mins
• Stairs: 2 sets of step ups (alternating each leg) for 1 min, 2 sets of calf raises for 40 seconds, 2 sets of 15 incline push ups
• hit it- 2 flights of stairs
• Stairs: 2 sets of 20 tricep dips, 2 sets of step ups (alternating each leg) for 1 min, go up and down EVERY other step in a lunge for 2 sets
• hit it- 2 flights of stairs
• Jog it home! 15 mins

USE the play ground make it FUN like when you were a kid! Monkey Bars? Hello that is WORK people! YOU can be creative and NOT lazy! And bring your dog! I do! While I'm doing my playground workout, they're peeing, pooping, sniffing, barking, being dogs!!

ENJOY! Remember: Make it a great day!
~Jessica~