My workouts!

Here’s a list of the workouts I do- it varies daily, but weight training is my favorite! Girls who are afraid of bulking up, don’t be! You won’t get the body you want doing only cardio- that will just make you a “skinny-fat”

here’s an example of what I’ll do…

Warm up by holding two (I use 35lb) plates and walking up and down the stairs until my heart rate is through the roof lol (LA Fitness has stairs, I know not all gyms do :/ so try to modify it by maybe using the stair climber [be careful] or doing walking lunges with weights)
——> 5-10 sets (up and down = 1 set)

Smith Machine. I do variatious leg positions to work out different muscles. Here’s a website that explains it well: http://www.musclemagfitness.com/bodybuilding/exercises/smith-machine-squat.html
——> 1 set of 10 squats
——> 10 pushups
——> 1 set of 10 squats
——> 20 Single Arm Dumbbell Clean & Presses (10 on each arm)
——> 1 set of 10 squats
——> 20 burpees
——> 1 set of 10 squats
——> 20 Single Arm Dumbbell Clean & Presses (10 on each arm)
——> 1 set of 10 squats
——> 10 pushups
——> 1 set of 10 squats
——> 20 Single Arm Dumbbell Clean & Presses (10 on each arm)

Deadlifts
——> 5 sets of 10 reps (Use various positions. This site explains it perfectly: http://www.bodybuilding.com/fun/likness23.htm) Mix it up!

Leg Press
——> 1 set of 20 reps (2 plates on each side) START LIGHT
——> 1 set of 15 reps (3 plates on each side)
——> 1 set of 15 reps (3 plates on each side) calves only
——> 1 set of 10 reps (4 plates on each side)
——> 1 set of 10 reps (5 plates on each side)
——> 1 set of 10 reps (5 plates on each side)
——> 1 set of 10 reps (6 plates on each side) MAX OUT HERE
——> 1 set of 10 reps (5 plates on each side)
——> 1 set of 10 reps (5 plates on each side)
——> 1 set of 10 reps (4 plates on each side)
——> 1 set of 15 reps (3 plates on each side) calves only
——> 1 set of 15 reps (3 plates on each side)
——> 1 set of 20 reps (2 plates on each side) FINISH LIGHT
^ Don’t go by the weight lol that’s just what I use! Find what’s comfortable for you!

Hack Squat
——> 3 sets of 10 reps

I forgot what the machine is called! Damn lol… But I use it do to calf raises. When I go later today I’ll try to remember to check the name of it lol- it’s on the tip of my tongue!
——> 3 sets of 10 reps

As far as training my arms go, I use dumbbells mostly to target my biceps and triceps.

Dumbbell Incline Alternated Biceps Curl
——> 2 sets of 8 reps

Dumbbell Seated Biceps Curl
——> 2 sets of 8 reps

Dumbbell Supine Biceps Curl
——> 2 sets of 8 reps

Skull Crushers with EZbar
——> 3 sets of 8 reps

Dumbbell Tricep Kickback
——> 3 sets of 8 reps

Dumbbell Shoulder Press- Seated 90 degrees
——> 1 set of 10 reps

Dumbbell Shoulder Press- Seated 45 degrees
——> 1 set of 10 reps

Dumbbell Shoulder Press- Flat Bench
——> 1 set of 10 reps

Dumbbell Lateral Deltoid Raise- Standing
——> 3 sets of 8 reps

Row (Gym Equipment)
——> 3 sets of 10 reps

Again I forget what the machine is called haha but it’s basically a pulldown. There’s different types you can do depending on what handle is hooked up to it.
——> 3 sets of 10

I do more things as far as weight training goes here and there to make my workout 2 hours. Like walking lunges with weights, or other exercises as I go along. But the above is pretty much what one day of weight training looks like for me! :)

CARDIO

For cardio I’ll mostly run- mainly HIIT (high intensity interval training) on the treadmill [interval training is actually a lot more efficient than endurance running- your body keeps burning calories wayyy after you’re done!], or I’ll take a cycle class or a kickboxing class which are both an hour, or go running outside if the weather permits!

This website explains HIIT perfectly!
http://walking.about.com/od/treadmillworkouts/a/treadmillhiit.htm