Milujute 
"My fitness goals for 2009 are: TRAINING: do 20 deep knee bends; do 20 full situps & do 10 Push ups; and fit into my lavender party dress for new years eve."
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Two week rotation/ body for life kinda style. I'll be starting the skip rope tomorrow.
Sunday - Upper body
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Chest
Vertical Bench Press
12 @ 50lbs - 1 min break & skip rope
10 @ 60lbs - 1 min break & skip rope
8 @ 70lbs - 1 min break & skip rope
6 @ 80lbs - 1 min break & skip rope
12 @ 70lbs - 1 min break & skip rope
12 @ 70lbs
Two minute Break - Drink Water
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Abs (substitued for shoulders)
40 Crunches
40 Leg Raises
80 bicycle Crunches
80 Twistie things with a pole
Two minute Break - Drink Water
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Triceps
Tricep Pushdown
12 @ 30lbs - 1 min break & skip rope
10 @ 40lbs - 1 min break & skip rope
8 @ 50lbs - 1 min break & skip rope
6 @ 60lbs - 1 min break & skip rope
12 @ 50lbs - 1 min break & skip rope
12 @ 50lbs
Two minute Break - Drink Water
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Biceps
Hammer Curls
12 @ 7.5 lbs - 1 min break & skip rope
10 @ 10 lbs - 1 min break & skip rope
8 @ 12.5 lbs - 1 min break & skip rope
6 @ 15 lbs - 1 min break & skip rope
12 @ 12.5 lbs - 1 min break & skip rope
12 @ 12.5 lbs
Finis!
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Monday - Aquasize class - 1 hour
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Tuesday - Lower Body
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Quads
Leg Extentions
12 @ 140 lbs - 1 min break & skip rope
10 @ 160 lbs - 1 min break & skip rope
8 @ 180 lbs - 1 min break & skip rope
6 @ 200 lbs - 1 min break & skip rope
12 @ 180 lbs - 1 min break & skip rope
12 @ 180 lbs
Two minute Break - Drink Water
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Hamstrings
Leg Curl
12 @ 60 lbs - 1 min break & skip rope
10 @ 70 lbs - 1 min break & skip rope
8 @ 80 lbs - 1 min break & skip rope
6 @ 90 lbs - 1 min break & skip rope
12 @ 80 lbs - 1 min break & skip rope
12 @ 80 lbs
Two minute Break - Drink Water
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Calves
Angle Toe Raises
12 @ 25 lbs - 1 min break & skip rope
10 @ 27.5 lbs - 1 min break & skip rope
8 @ 30 lbs - 1 min break & skip rope
6 @ 32.5 lbs - 1 min break & skip rope
12 @ 30 lbs - 1 min break & skip rope
12 @ 30 lbs
Two minute Break - Drink Water
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Abs
40 Crunches - no break
40 Leg Raises - no break
80 bicycle Crunches - no break
80 Twistie things with a pole
Two minute Break - Drink Water
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Abductors - alternate Inner and Outers, so this time inner, next time outer, then inner again...
Abductor machine
12 @ 70 lbs - 1 min break & skip rope
10 @ 80 lbs - 1 min break & skip rope
8 @ 90 lbs - 1 min break & skip rope
6 @ 100 lbs - 1 min break & skip rope
12 @ 90 lbs - 1 min break & skip rope
12 @ 90 lbs
Finis!
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Wednesday - Class at Gym - Leg Day 1 hour or Spin Class 1 hour. During the winter it will be Wallyball 1.5 hours.
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Thursday - Upper Body - see above
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Friday - Tredmill at Gym - Interval 30 min.
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Saturday - Break
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Sunday - Lower Body - see above - outer abductors
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Monday - Aquasize class - 1 hour
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Tuesday - Upper Body - see above
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Wednesday - Class at Gym - Leg Day 1 hour or Spin Class 1 hour. During the winter it will be Wallyball 1.5 hours.
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Thursday - Lower Body - see above - inner abductors
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Friday - Tredmill at Gym - Interval 30 min.
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Saturday - Break
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Rinse & Repeat! Increase weights and speed as able.
I like this weight set because you use different weights during the set and it allows your body to tell you when it's ready to increase the weights. When I can do a set of 12's without a break, I know it's time to up the weights by a step for next time and because I do the next step up for the sixes it isn't intimidating because I know I can at least do 6 of them. Also, I like the aerobic set we have because it gives us variety and never feels boring because we're always rotating our workouts. |
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