Workout W/ Me

I did this on the stairmaster/ stepper thing!

LEVEL MINUTES

level 6  0:00 - 2:00

level 10 2:00 - 2:30

Level 6  2:30 - 3:00

Level 10  3:00 - 3:30

Level 6  3:30 - 4:00

Level 10  4:00 - 4:30

Level 6   4:30 - 5:00

Level 10   5:00 - 5:30

Level 6  5:30 - 6:00

Level 10 6:00 - 6:30

Level 6   6:30 - 7:00

Level 10  7:00 - 7:30

Level 6    7:30 - 8:00

Level 10  8:00 - 8:30

Level 6   8:30 - 9:00

Level 4   9:00 - 10:00

Sprint 100mmeters

Do ten jumping jacks

Do ten kettle bell swings

ten medicine ball slams

Sprint 100 meters

Run up and down stairs or if you have bleachers, do those

take a break

I say lower body because im really sore in my CORE area for some reason.. I think it was the mountain climbers..

I did this yesterday:

Glute Kickbacks.. I don't have the machine at my fitness area anymore, so if you hold a band and wrap it around your foot at the same time, it works wonders. (20 times each leg)

30 mountain climbers

1 minute plank

30 high knees

1 minute wall sit

30 pop squats

REPEAT this whole cycle 3 times.

After a circuit like this one, I usually don't lift, but well I did this time and did::

3x15 Leg Extensions

3x15 Squats

3x15 Leg Presses

3x15 (each leg) Dumbbell Step-Ups on the bench

(All of these I did realllllllyyyyyy HEAVY)

ABS:

One set of 25 leg lifts then cross your legs Indian style and crunch 25 times.. 

(Take a 10 second break)

Repeat 3 times 100 flutter kicks & then bring both feet up to the sky and raise your finger tips to your toes x15 (10 second break)

Repest 3 times 3x50 bicycles (stretch it out and squeeze those abs) End with 10 walk outs straight into 25 mountain climbers (each leg) and flip and crunch 50 times

THIS IS ALL ON THE TREADMILL-- yes you can do walking lunges on the treadmill lol, if you think youll fall off like I almost did, then hop off and lunge back and forth...

0:00 - 5:00  Walking 5:00 - 5:30  Lunges 6:00 - 8:00  Jogging 8:00 - 10:00  Walking 10:00 - 10:30  Lunges 11:00 - 13:00  Jogging 13:00 - 15:00  Walking 15:00 - 15:30  Lunges 16:00 - 18:00  Jogging 18:00 - 20:00  Walking 20:00 - 20:30  Lunges 21:00 - 30:00  Jogging

  4x walking lunges, take 15 steps in one direction and 15 back 4x15 pop squats in place, do 15 walking lunges then preform 10 body weigh squats then do walking lunges back 4x50 in and outs (these are like jumping jack without using your arms. You can hold your arms against your chest or on your hips and go in and out AS FAST AS YOU CAN.)

4x10 squat jumps (feet are shoulder width apart. Jump in the air then land absorbing the squat and jump right back up into the air) 4x15 leg ex (55 lbs)

4x 10 alt lunges in place 4x15 leg curl (45/50 lbs)

I initially was going to go on a light jog today but i had so much coffee... soooo i jogged/ran for about ten minutes then found a hill (people looked at me like i was stupid but i sweat-ed? sweat? SO MUCH) so heres what i did::

-jog for about ten minutes (warmup)

-do some high knees and butt kicks and other warm ups because these are sprints

-sprint up a hill (doesnt matter if its big or small)

-jog down

-----do these without stopping. i did 10 and then took a break and then did ten more.

BUT

-at the end of the hill... do 10 burpees.. some, i only did about 5 because i was dying but i really tried to push myself.

My workout last night was all over the place. I couldn't decide what I wanted to do--- new gym, new problems. kidding. I fell off the stairmaster though :/

SQUATS: 1 set of 15 with 10 lbs on each side of the bar. THEN 3 sets of 8 with 45 lbs on each side of the bar. THEN 1 set of 15 with 10 lbs again.

STEP-UPS: (hold 2 20lb dumbbells to your side and step up onto the bench with one leg TEN TIMES, then switch to the other leg) I repeated this 4 times and ALTERNATED IT with::

CALF RAISES: You can either sit on the bench and lift calves with a plate in your lap (I had 2 45lb plates) OR use the actually calf raise machine, which we don't have. 4 times alternating with the stepups

LEG EXTENTION: 4 sets of 8 repetitions with 130 lbs ALTERNATED with::

POP SQUATS/ JUMP SQUATS: 10 of em... 4 times in between leg extensions

LEG PRESS: 4 sets of 8 repetitions (130ish lbs) ALTERNATED WITH::

CALF PRESS: 4 sets of 20 repetitions

ALL OF THESE:: I did 4 sets of 8 repetitions UNLESS I type something else...

  Incline alternating dumbbell curls

standing dumbbell curls (raise only half way up.. not a full curl)

standing dumbbell curls (start with your arms curled, but lower them only halfway-- opposite of the last one)

standing dumbbell curls (FULL CURL)

hammer curls

Tricep push-downs with cable

Preacher curls

Tricep overhead extension with dumbbell

Skullcrushers (with plate- overhead while lying on bench) ALTERNATED with standing overhead tricep extensions with plate. For these I did 10 lying ones and 10 standing ones-- no break in between.

For all of these, I did 4 sets of 8 repetitions. I lifted HEAVY. you guys/girls should too :)  (all of these are on google, so search them to know how to do them!)

Incline dumbbell shoulder press

Bent over rear delt flyes

Lat Pulldowns

Back Extensions

Rows (with 45lb plate.. I did 20)

Arnold Dumbbell Press

Shoulder Raises

After that I did a "HIIT" kind of workout... I ran outside... I did::

100 meter FULL OUT sprint

100 meter jog back

about a 400 meter sloooowww jog

ok so this week is def my cardio week, sorry ill be blowing it up and there wont be so many lifting exercises.. tonight this is what im doing:::

Starimaster:

warm up at a slow speed for 5 minutes

increase speed. (I go to 100), but I don't want anyone falling off.. so go as fast as you can go for ONE minute.

hop off and JUMP ROPE for ONE minute

After that, you can keep alternating the two OR you can go back to a slow speed in between that so you don't die. that's probably what I will do.