FREE back and chest workout

How about a totally FREE workout each week????

Yeah, I thought that would be helpful.

Take a walk through my training journal with me and learn about exercise sequencing, loading techniques and conditioning to get the body you want :)

Workout of the Day: Chest and Back.

I performed this exact workout yesterday and logged it into my BODYSPACE account this morning. You can click the link to BODYSPACE and view my workout.

Here’s the basic breakdown.

I warmed up with a 1000 meter row (took about 6 mins) on the rowing machine, then I did 4 sets of 20 back extensions and 2 sets of assisted pull ups. Trainer Tip: Warm up the body part you are WORKING! Don’t hop on the treadmill if you’re working upper body.

 

Meaty meaty!!!!! A little #pumpday inspiration from #backandchest today #figure #physique #doit #bodybuilding
The Workout (whole thing, with weight used, is on BODYSPACE)
Underhand barbell row 2x warmup with the bar
4 working sets of 12 reps
Incline DB pec fly 4 sets of 12 reps
Straight arm pull down 4 sets of 12 reps (kind of the theme for the day)
Machine chest press 4 sets of 12 reps
Standing reverse flys 4 sets of 12 reps
Incline DB press 4 sets of 12 reps
High Hammer Lat Pull 4 sets of 12 reps *** if your gym does not have a Hammer strength machine, sub a lat pull down
Trainer Tip: Form is KING when it comes to results of any kind. Pay attention to form THEN add weight. Today’s workout was a bit light for me as I was recovering from a tender rhomboid.
Enjoy the workout and let me know what you think!
Michelle

Work It Wednesday! Track Workout

Track workouts have been added to my conditioning for my upcoming FIGURE debut (oh, fancy) and I thought I would share the torture with you! You’ll thank me later……way later.

Benefits of track workouts:

  • Change of scenery will give you some fresh energy.
  • You’re outside!!!!!! If the weather permits, get out there.
  • If the sun is shining you can ramp up your vitamin D production (your happy vitamin).
  • It helps to beat the fat off the body when it doesn’t want to budge (this is my favorite and current reason).

Track workouts should NOT be boring. There are LOADS of things you can do at your local track, I’m just sharing what I did last Saturday.

How do I find a track?

Check your local high school! If that gate is locked, find one that’s open (there’s always one). If you don’t live near a high school (that’s weird), you can use any stretch of land for your own personal track.

track

You can adjust the intensity of your track workout to your current fitness level, but it should be challenging!

Here’s my workout from last weekend:

  1. Begin with a light jog around the track. This helps me wake up and assess my body from the start. Assessment read: my body was not into this.
  2. Lateral squat down the long side with right leg lead, run the corners; lateral squat down the long side with left leg lead, run the corner.
  3. Sprint Work: once around the track I sprinted the corners and jogged the straights, on the second pass I sprinted the straights and jogged the corners…..I also sounded like I had severe asthma and began to really question my fitness level.
  4. Leg Work (this was my FAVE!): 20 walking lunges and sprint back to start, 30 walking lunges and sprint back to start, 40 walking lunges and sprint back to start, 50 walking lunges and sprint back to start; 20 broad jumps and sprint back to start, 30 broad jumps and sprint back to start, 40 broad jumps and sprint back to start, 50 broad jumps and sprint back to start. YOWZA!!!!!
  5. Jog to bleacher and perform simple bleacher runs on both sides.
  6. Wobble to car and drive home before people see me collapse…..

It took me almost an hour to complete and I did stretch before/after. I should have foam rolled MORE afterwards as I don’t run and my calves were yelling mean things at me for 3 days afterwards :)
Remember that you can adapt the intensity of the workout, but try some time at the track for your next leg day and see what happens.

Don’t forget to stretch!

Michelle

Work IT Wednesday: Ab and Cardio HIIT

We are ALL short on time right?

You can still get a great workout using a properly designed HIIT sequence.

I am in a constant battle with my abs, so I designed this sequence to kill 2 birds with 1 stone.

It’s easier if you have my FAVORITE APP, Tababta Pro. If you aren’t into apps, make sure you have a stop watch or a watch that you can see the seconds tick off :)

tabata pro

What you will need:

  1. A jump rope (real or imaginary)
  2. A workout mat
  3. A bar/captains chair for leg raises (alternate will be given)

Set your timer for 40 seconds of WORK and 10 seconds of REST. If you need a break between rounds you can set PREPARE to 30 seconds.

10 moves, 4 times through and you are DONE!

The Workout:

  1. Jump Rope
  2. Forearm Plank
  3. Jump Rope
  4. Hanging Leg Raise (if none available, do leg drops on back)
  5. Jump Rope
  6. Bicycle Crunch
  7. Mountain Climbers
  8. Dead Bug
  9. Burpee
  10. Full Sit up with Twist

It’s super simple and ab focused with a cardio component. This way, you get more done in less time. Genius right?

Give it a try and let us know how you do in the comments BELOW!

Have a healthy day,

Michelle

Strong camp 110 Photo by Paul Buceta for Strong Magazine

#WORKIT Wednesday! Free Workout for you: Tank Top Arms

Arm B&W

Ah, the arms…..the most naked part of the human body. Our arms carry groceries, babies, bags and purses. They push strollers, shopping carts and even buttons.

Arms are involved in just about every aspect of life, yet most women leave them untrained and complain about things such as Bat Wings, Chicken Wings (which are tiny BTW) and flappy things.

Have no fear! I have an arm toning workout that can be done in MINUTES and have you ripping the sleeves off your shirt in no time….OK, maybe not THAT, but you get the point.

What do you need?

Dumbbells that CHALLENGE you. That means your last rep better be a struggle. I usually use 15-25 pound DB’s, but I’ve been working on these things for a few years now.

A padded surface (you know what that means right?).

Some really great music. Never underestimate the power of the playlist.

A great attitude…..that WILL determine your results.

Got it? Let’s get it then!

TANK TOP ARMS:

This workout will be done in a circuit fashion, using a timer (I use a tabata timer on my phone, you feel free to use any timer. A lot of tabata timers are FREE online).

You will be WORKING for 40 seconds, then RESTING for 10 seconds. You will repeat the exercises 3x through (more if you have time to kill or just really don’t want to move tomorrow).

  1. THE PUSHUP! Oh yeah baby, get down and get dirty with them. Range of motion is critical, so if you can’t come all the way down (or 90 degrees at the elbows) drop to your knees and modify as you build strength.
  2. Alternating Biceps Curl. Weights will be in each hand and you will perform slow and controlled bicep curls, one arm, then the other.
  3. Alternating Shoulder Press. Weights up, elbows alongside the shoulders, press one DB to the ceiling, return to start and press the other….remember, slow and steady, no momentum.
  4. Long Arm Plank. Get in a pushup position, but resist the urge to do a pushup. HOLD IT! Contract the core, thighs and shoulders.
  5. Triceps Dip. You can use ANY surface really. Hands face forward, drop your butt directly down (not away, as that is shoulders) then squeeze your arms in and press up. Keep your neck neutral and perform as many as you can before you feel like you might drop yourself, then rest and do some more until your time is up. These can be tough, so aim to do more each time.

These 5 BASIC moves will start to make a BIG difference in your upper body physique. Aim to complete this workout 3 times per week, never on consecutive days. Next week, come back for a body weight leg workout that will have you strutting in shorty shorts (keep it appropriate people!) in no time!

Peace, Love and Lunges (and pushups)

Michelle

date night

 

NOW it’s YOUR turn!

Got a workout you want to see featured in #WORKIT Wednesdays?

Respond BELOW or shout it out on Twitter.