March 17-23 Workout
Hi everyone!
Hope you had a great week, I know I did! This week was actually a little crazy for me! My dear friend and client participated in her first fitness competition. She rocked it on that stage, she participated in the Novice (beginner) Bikini division at the NPC Governors' Cup! She put so much hard work and time into getting from point A to point B! We trained together 5-6 times a week, and it was quite the journey she went from 31% body fat to 15% in 11 weeks! All with proper diet, exercise, and dedication. This is not a sustainable meal or workout plan, but it helped her to reach her goal and now that she is done we will work on a healthy way to keep her muscle and return to a less restrictive diet!
Hope you had a great week, I know I did! This week was actually a little crazy for me! My dear friend and client participated in her first fitness competition. She rocked it on that stage, she participated in the Novice (beginner) Bikini division at the NPC Governors' Cup! She put so much hard work and time into getting from point A to point B! We trained together 5-6 times a week, and it was quite the journey she went from 31% body fat to 15% in 11 weeks! All with proper diet, exercise, and dedication. This is not a sustainable meal or workout plan, but it helped her to reach her goal and now that she is done we will work on a healthy way to keep her muscle and return to a less restrictive diet!
I am really proud so I wanted to share it with you all! Thanks for listening, anyways with the crazy week I didn't get in as many lifting days as I would have liked but that's ok! Life is about balance! :)
Monday 17th:
Cardio: Elliptical intervals
Tuesday 18th:
Cardio: Elliptical Intervals
Weights:
Weights:
Cardio: Elliptical Intervals and Viper Workshop
Weights:
Cardio: Elliptical Intervals
Abs:
Friday 21st:
Cardio & Weights: Hurricanes
Saturday 22nd and Sunday 23rd: REST
Weight check in:
Last week: 125lbs This week: 125
Monday 17th:
Cardio: Elliptical intervals
Tuesday 18th:
Cardio: Elliptical Intervals
Weights:
Weights:
- Superset:
- DB Squat press
- DB Squat
- DB Bice curl
- Superset:
- Leg extension machine
- Free motion bicep curl w/shoulder flexion
- Free motion chest press
- DB Lateral raises
- Superset:
- DB reverse lunges
- Incline chest press
- Revere crunches
Cardio: Elliptical Intervals and Viper Workshop
Weights:
- Superset:
- Cable Row
- Machine Leg Curl
- Cable OH Tricep Extension
- Superset:
- Cable rear delt row
- Donkey kicks
- Machine Trunk Flex
- DB Lat pull throughs
- Superset:
- Hip Bridges
- Lat extension
- Rope Tricep pull downs
- Bosu Lemon Squeezes
- Plank up downs
- TRX Roll out
- Bird dog crunches
Abs:
Cardio: Elliptical Intervals
Abs:
- Crunches (left, center, right, center)
- Leg Lifts
- V-ups
- Plate Twists
Friday 21st:
Cardio & Weights: Hurricanes
- DB Plank row, squat,curl, stand press
- Med ball V-ups
- Donkey kicks
- Sprint @ incline: Super set
- Bench hip bridges
- Med ball russain twists
- DB rear bent over flys
- Sprint @ incline: Super set
- Tricep push ups
- Leg lifts w/ pop
- DB Curtsy Squats
Weight check in:
Last week: 125lbs This week: 125
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