WOD: Cycling + Foam Roller/Chiro Exercises + Stretching at Home

19 Jan


When stressed, EXERCISE!!! 

01/19/2017 (Thursday)

CYCLING (1 hour-12.5 speed-13 miles-310 Calories Burned) + FOAM ROLLER/CHIRO EXERCISES (10 minutes) + STRETCHING (5 minutes) 

Endorphins high☺️👌🏼 Slowly getting the groove of working out at home. Will do some weight training tomorrow!👊🏼💥

FIT FOR LIFE💪🏼

WOD: Cycling at Home 

11 Jan


Still a bit sore from Sunday’s lifting session…but today is a scheduled cardio day…so I had ti get it DONE😃👊🏼💥

I am loving my stationary bike. Slowly starting to do more workouts at home now. Gold’s Gym is just too far to go to. 

FIT FOE LIFE💪🏼

WOD: 01/08/2017 (Sunday):HIITs (Arc Trainer) + CHEST-BACK-TRICEPS-BICEPS-LEGS-BUTT + CHIRO EXERCISES at Gold’s Gym

8 Jan

My 1st Training Session for 2017!!!😍👊🏼💥🏋🏼 (Last one was 12/27/2016😏👌🏼)

HIITS (Arc Trainer): 15mins-Lev6-.50miles-220Cal

SQUATS: Own body weight x 40reps-Warm-ups 

1) HAMMER STRENGTH HACK SQUATS MACHINE

3 sets x 16reps
2) HAMMER STRENGTH DECLINE PRESS

45lbsx25reps-warmups

3 sets of 95lbsx12reps
3) SMITH MACHINE LUNGES

25lbsx30reps @ leg

3 sets of 45lbsx16reps @ leg
4) ASSISTED PULL-UPS

3 sets: #18 x 8reps

<superset>

5) TRICEPS DIPS

3 sets #18 x 12reps

👉🏼almost died here😂😂😂
6)WALKING LUNGES WITH KETTLEBALLS

4 sets: 15lb Kettleball x 15reps at 50 feet
7) CHIRO THERAPY:

 •Medicine Ball Hip Circles: 3 sets of 20reps (clockwise & counter clockwise)

•Thrusts on Medicine Ball: 3 sets of 20reps 

•Reverse Lunges: 3 sets of 20reps

FIT FOR LIFE💪🏼

[Late Post] WOD: LOWER BODY + HIITs (Arc Trainer) + Chiro Exercises

31 Dec

12/27/2016 (Monday): LEGS- BUTT + HIITs (Arc Trainer) + Chiro Exercises
1) SMITH MACHINE SQUATS 

2) SEATED LEG PRESS 

<superset>

3) TOE RAISES

4) WALKING LUNGES WITH KETTLEBALLS

5) GLUTES MACHINE
Lighter Weights; High Reps 
FIT FOR LIFE💪🏼

WOD [12/12/2016 (MON)]: CHEST-BACK-SHOULDERS-LEGS/BUTT + HIITs + Chiro Exercises

27 Dec

Arc Trainer (HIITs): 15minutes-Level#6-.60 miles-225Calories
1) Hammer Strength INCLINE PRESS with Plates: 
Warm ups x 30 reps
3 sets of 75lbs x 16reps
 

2) Cybex PEC FLY Machine
60lbs x 20 reps-Warm Ups
3 sets of 70lbs x 12reps 

3) SEATED ROWS 
3 sets of 50lbs x 16reps

4) BARBELL LUNGES 
Warm-ups: bodyweight x 30reps
3 sets of 65lbs x 16reps@ leg

5) LEG PRESS
135lbs x 20reps-Warn Ups
3 sets of 185lbs x 14 reps 
<SUPERSET>
6) TOE RAISES 
3 sets of 185lbs x 18reps
7) GLUTES MACHINE
3 sets of #4 x 12reps@ LEG
Chiro Exercises: Hip Thrusts-One Legged Hip Thrusts-Bird Dog
FIT FOR LIFE💪🏼

WOD: Chest-Back-Legs + HIITs 

5 Dec

CHEST-BACK-LEGS/BUTT + HIITs + Chiro Exercises/Foam Roller Exercises

Arc Trainer (HIITs): 15minutes-Level#6-.60 miles-235Calories

1) Hammer Strength DECLINE PRESS with Plates: 

Warm ups x 30 reps

3 sets of 75lbs x 16reps 
2) Cybex PEC FLY Machine

60lbs x 20 reps-Warm Ups

3 sets of 70lbs x 12reps 
3) Close-Grip Pulldowns (Reverse Grip) 

3 sets of 50lbs x 16reps
4) BARBELL SQUATS 

Warm-ups: bodyweight x 30reps

2 sets of 95lbs x 12reps * short of 1 set, right knee feeling off
5) LEG PRESS

135lbs x 20reps-Warn Ups

3 sets of 185lbs x 14 reps 

<SUPERSET>

6) TOE RAISES 

3 sets of 185lbs x 18reps

Chiro Exercises:

Hip Thrusts-One Legged Hip Thrusts-Bird Dog + Foam Roller Stretches
FIT FOR LIFE💪🏼

WOD: Chest-Back-Legs/Butt + HIITs at Gold’s Gym

28 Nov

CHEST-BACK-LEGS/BUTT + HIITs + Chiro Exercises/Foam Roller Exercises
Arc Trainer HIITs: 20 minutes-Level#7-.65 miles-305 Calories
1) Hammer Strength INCLINE PRESS with Plates: 

Warm ups x 30 reps

3 sets of 75lbs x 16reps 
2) Cybex CHEST FLY 

3 sets of 85lbs x 12reps 
3) Hammer Strength ISO-ROW with Plates

3 sets of 115lbs x 16reps
4) BENT-OVER BARBELL ROWS

Warm ups: 30lbs x 25 reps

3 sets of 45lbs x 16 reps
5) HACK SQUATS 

Warm-ups: bodyweight x 30reps

3 sets of 55lbs x 16reps
6) BARBELL LUNGES 

Warm ups: bodyweight x 20 reps @ leg

3 sets of 45lbs x 16 reps @leg

Chriro Exercises:

Hip Thrusts-One Legged Hip Thrusts-Bird Dog + Foam Roller Stretches

FIT FOR LIFE💪🏼

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