Wednesday, May 29, 2013

BeFit Butt Workout Day 1 (Butt Lift)

Original workout: BeFit Butt Lift Workout

WORKOUT MOVES AND REPETITIONS ('reps') in this workout:
15 reps open leg drop squat
15 reps bulgarian split squats (each leg)
15 reps lateral lunge with reach (each leg)

*STANDING STRETCH QUADS/HIP FLEXORS* - hold 10-15 seconds each leg

*FLOORWORK* (mat needed)
15 reps BASIC LYING BRIDGE - 15 reps
15 reps BRIDGE WITH LEG RAISE (each leg)
4 SUPERMAN - 4 'lifts' at 3 'stretched second' counts each

*KICKBACK SERIES* (on all fours)
15-20 reps bent leg kick back (donkey kicks) - each leg
10 reps crossover straight leg kick backs - (each lift in the 'crossover' is a rep)

*BE sure to complete the bent leg 'set' FIRST - then do the 'crossover set' for that leg BEFORE beginning the bent leg/crossover set for the opposite leg!



I did 2 Rounds of this Booty Workout.

Then I did various abs workout- some inspired from Tatianna's The Alignment of Abs, planks, practicing ab wheel roll out. I think I'm going to make my own 10 plank ab moves that I could always incorporate in any of my active rest in between weight training sets or do an entire thing as its own abs workout.

Tuesday, May 28, 2013

Abs & Cardio HIIT at home

Cardio HIIT: 1 min rest/30 sec MAX effort - 10 rounds- High Knees Skipping

Abs Workout: LovingFit The Alignment of Abs
  • 20 reps Sliding Pull-Inns & Plank Outs Combo ( both count as 1 rep )
  • 4 Rounds of 20 Side Scissors & 10 toe touches( This is what 1 round looks like Right side 20/10 Left Side 20/10 )
  • 20 reps Triple Twist Combo ( since it’s a combo all 3 counts as 1 rep )
  • 20 reps Chop Sit Up –per side ( 40 total )
  • 40 reps Ballet Side Bends

Note: I only did half of the portion for each of the Abs workout. I didn't have much mojo this morning for some reason. Could be the HIIT took some toll out from me.

Monday, May 27, 2013

Back, Upper Body & HIIT Workout at LA Fitness

Warm up:
  • 20 reps clamshells (each leg)- at home
  • 2 min freestyle skipping
  • 1 lap bear crawls
  • 1 min front elbow plank hold
  • 1 min side elbow plank hold (each side)
  • 1 min full plank hold

Back & Upper Body Workout:
  • 3 sets of 4 reps close grip pull up/chin ups (from standing position) - tried to go up and down a bit faster
  • 1 set of 8 reps reverse body rows w BB bar at squat rack - had to move away cuz someone was actually using it
  • 3 sets 10 reps One Arm Row (25lbs plate)-each arm
  • 3 sets 10 reps 30lbs preloaded BB shoulder press

Active rest in between sets/exercise 20-25 various abs moves.

HIIT: 1 min easy pedaling/30 sec resistance pedaling spin bike (15 mins)

Sunday, May 26, 2013

Sunday Kettlebell Workout

Part #1:
20 min AMRAP
  • 250m row
  • 10 reps One arm KB clean & Jerk (each arm)- with 18lbs
  • 10 reps One Arm KB snatch - 18lbs
  • 10 reps KB sumo deadlift (2x35lbs KB)
  • 10 reps hanging knee raises

Part #2:
2 Rounds
  • 5 reps windmill (18lbs KB)- each side
  • 5-10 reps push up on KB
  • 10-15 reps weighted lying down knee tucks (12 lbs KB)

Saturday, May 25, 2013

Glutes and Legs Workout

For some reason, my mojo wasn't quite up there today judging by my dreadful feeling when I got to the squats and side lunges! Was hoping to hop on the spin bike for some HIIT but that didn't happen.

Warm up:
  • 20 reps clamshells (each side)
  • 20 reps donkey kicks (each side)
  • 20 reps fire hydrant (each side)
  • 2-3 min light resistance spin bike

Workout:
  • 3 sets 15 reps 75 lbs BB Glute Bridge
  • 3 sets 15 reps 75 lbs. BB deadlift
  • 3 sets 15 reps 2x20lbs KB front squats
  • 2 sets 12-15 reps 20lbs. KB side lunges (each leg)
  • 1 set 10-12 reps weighted donkey kick on the Glute flexor machine (each side) - 20lbs weight
  • 1 set 10-12 reps weighted donkey kick on the Glute flexor machine - 30 lbs weight

Wednesday, May 22, 2013

Light Glute, Quads, Chest & Arms Full Body Workout

Warm up:
  • 2 sets 30-50 clamshells (each side)- at home
  • 2 sets 30-40 donkey kicks (each side) - at home
  • 1 set 20-25 fire hydarnt (each side) - at home
  • 2 minute freestyle skipping
  • 50-60 reps bodyweight glute bridge
  • Various primal moves - bear crawls, crab to pike , backward crawling

Workout:
  • 3 sets 50-60 bodyweight hip thrust on 4 risers aerobic step
  • 3 sets 20-25 65lbs. DB Sumo Deadlift
  • 3 sets 8-10 bench push ups
  • 3 sets 10-15 DB Squats (2x20 lbs DB) - First set did front squats for 10 reps but finished off the last 5 reps and 2nd & 3rd set with DB squat (holding DB on my sides)
  • 3 sets 10-12 triceps bench dips with feet elevated on the DB
  • 3 sets of 10-15 bulgarian split squats (2x15lbs DB)
  • 1 set 4-5 reps 15 lbs. One arm biceps curls - too heavy
  • 2 sets 6-8 reps 2 arm biceps curls with 25 lbs plate

Active rest between sets/workout: 20-25 reps various ab moves (standing knee to elbow crunches, knee hugs, plank knee tucks)

Finisher:
3 sets 20-25 reps knee raises

Tuesday, May 21, 2013

Back, Upper Body and HIIT Workout at LA Fitness gym

I've been pretty bad keeping my workout log so now I strive to start recording my workout log so I could track my rep progress in the long run. Pretty much my workout still follows this template but there are some days that I can't fit everything in one day that I might have to split them up accordingly.

Warm up:
  • 2 sets 30-40 reps clamshells (each side) - at home
  • 2 sets 30 donkey kicks (each leg) - at home
  • 2 minute free style skipping
  • 1 minute elbow plank hold (mix of front plank and RKC)
  • 1 minute side elbow plank hold (each side)
  • Light shoulders mobility

Back & Upper Back Workout:
  • 5 sets of 3-4 reps chin ups (from standing position)
  • 3-5 sets (6-10 reps) reverse body rows on BB bar at a squat rack
  • 3 sets of 12 reps 40lbs BB bent over rows (preloaded BB)
  • 3 sets 10-12 reps one Arm Shoulder DB Press (15 lbs DB) - each arm

HIIT: 15 minute spin bike (1 minute easy pace/ 30 sec high resistance pedaling)

Monday, May 20, 2013

Glutes, Hamstrings and HIIT Workout at LA Fitness Gym

Warm up:
  • 2 sets of 30-40 reps clamshells (each side) - at home
  • 2 sets of 30-40 reps donkey kicks (each side) - at home
  • 2 sets of 20 reps fire hydrant (each side) - at home
  • 1 set of 20 reps weighted donkey kicks (each side) - with 5lbs. DB at the crease of the knee (each side)
  • 50 reps bodyweight glute bridge
  • 2 sets of 20-25 bodyweight hip thrusts (4 risers aerobic step)

Glutes & Hamstrings Workout:
  • 3 sets 20-25 reps BB hip thrust (4 risers aerobic step)
  • 3 sets 15-20 reps BB deadlift (75 lbs)

HIIT: 15 minute spin bike (1 minute easy pedaling / 30 sec high resistance pedaling)

Sunday, May 19, 2013

Sunday Kettlebell HIIT Workout at LBKC

Part #1: (5 minute):
5 minute Sled Combo (pull sled and push - 110lbs)

Part #2 (5 minute):
  • 20 sec Rope Waves
  • 10 KB Floor Press (lying down shoulder press) - 2x15lbs

Part #3 (5 minute):
5 minute 10 reps One Arm Jerk (18lbs) - each arm

Part #4 (5 minute):
  • 10 reps landmine twist (each side)
  • 10 reps regular sit ups

Part #5 (5 minute):
  • 8 reps double KB Front Squats (2x20lbs KB)
  • 8 reps double KB sumo deadlift (2x35lbs KB)

Sunday, May 12, 2013

Sunday Kettlebell Workout

Part #1:
2 Rounds
5-4-3-2-1 KB Half Snatch (each arm)
30 sec weighted plank hold
15-10-10-10-15 KB Swing (light-3 sets of heavy-light)
15-20 reps Hanging abs knee tucks
5-4-3-2-1 One Arm KB Press (each arm)
15-20 V Up Abs

Part #2:
Max reps pull ups/chin ups
KB Jump Deadlift

Weights that I used:
22 lbs- Half snatch
25 lbs plate for plank hold
44 lbs for light KB swing / 50 lbs for heavy KB swing
20 lbs - One Arm Press
35 lbs for KB Jump Deadlift

Monday, May 6, 2013

Glutes & Legs Workout

Warm Up:
  • 2-3 sets 30 reps clamshells
  • 2-3 sets 30 reps donkey kick (each side)
  • 2-3 sets 30 reps glute bridge

Glutes & Leg Workouts
  • 3 sets of 10 reps bodyweight hip thrusts (with aerobic step with 3 risers)
  • 3 sets of 10 reps one leg Glute bridge (each leg)
  • 3 sets of 10 reps DB Sumo Deadlift (60-65 lbs DB)
  • 3 sets of 10 reps Double DB Front Squats (2x20lbs DB)
  • 3 sets of 10 reps Walking Lunges (2x20lbs DB) – 2 lunges = 1 rep

HIIT: 1 minute easy pace / 30 sec high resistance pedaling 10-12 Rounds on Spin Bike (15 mins).

Sunday, May 5, 2013

Cinco De Mayo "The Hawk" Workout

The Hawk (Partner Version)

The deeds: A team of 2 people. One person needs to complete the entire set before his/her partner jumps in.

Set #1:
3 Rounds:
25 reps wall ball
15 reps toe to bar

Set #2:
3 Rounds:
15 reps push ups
15 reps pull ups


Set #3:
3 Rounds:
10 reps barbell deadlift
10 reps burpee

Weights that I used:
Wall ball = 10 lbs.
Pull up - assisted with red band
barbell - 63 lbs.

Saturday, May 4, 2013

Glutes & Legs Workout

Warm up:
2 sets 20 reps clamshells (each side)
2 sets 20 reps donkey kick (each side)
2 sets 30 reps bodyweight glute bridge

Workout:
3 sets 10 reps BB glute bridge (65 lbs)
3 sets 20 reps bodyweight one leg glute bridge (each side)
3 sets 10 reps BB deadlift (65 lbs)
3 sets 10 reps KB sumo deadlift (50 lbs)
3 sets 10 reps double KB front squats (2x20lbs)
2 sets 15 reps bodyweight side lunges (each side)
3 sets 15 reps KB side lunges (each side) - 12lbs

I think I started to get a hang on correct form for deadlifting! Now I need to get those long socks so I could protect my shins being scrapped by the barbell handle!

Friday, May 3, 2013

Conditioning Workout

15 sec off/45 sec on for 15 Rounds
  • 1 Leg Glute Bridge (Right)
  • 1 Leg Glute Bridge (Left)
  • KB Sumo & High Pull (35 lbs.)
  • KB Thrusters (started offf 35 lbs. but had to drop to 15 lbs.)
  • Triceps dips