My Workouts

So friday I did a cardio HIIT workout and here’s how it went:

Then follow up with 6 mins of abs + 10 minutes cool down on bike (level 1)

Saturday-Weights workout

(adapted from The New Rules of Lifting for Women)

WARMUP: 5 min run on treadmill

Squat with barbell- 2 sets, 15 reps

Superset 1

One arm dumbbell rows, 2 sets, 15 reps EACH

Seated row, 2 sets, 15 reps

Superset 2

Lunges with dumbbells, 2 sets, 8 each side

Prone jack knife, 2 sets, 15 reps

and then here is another weights workout that I do too that i decided to throw in here!

Chest/back/delts 

WARM UP: 5 min run on treadmill

Superset 1

One arm dumbbell rows, 4 sets, 12 reps

Incline dumbbell press, 4 sets, 12 reps

Superset 2

Cable rows, 4 sets, 12 reps

Push ups, 4 sets, 12

Superset 3

Wide grip pull downs, 4 sets, 12 reps

Hammer curls, 4 sets, 12 reps

Superset 4

Incline front raise, 4 sets, 12 reps

Leg press, 4 sets, 12 reps

Questions of the Day:

Do you lift heavy? What got you into it?

How many times do you do weights and cardio each week?

Do you constantly feel tired and lethargic on your diet?

It's time to get leaner and stronger on a macronutrient based diet. Subscribe to my email list to receive instant access to my FREE E-book!

this fit chick lean and toned

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