Hey any of you out there tryin’ to get a groove for gym time when you can’t leave the house on a consistent schedule or just don’t feel you have the time? Word up! I am a new mom so adjustment has been crrrraaazy! I am ALL about NO EXCUSES, so I am not even letting myself off the hook. So if your problem is something like I mentioned above and are tired of feeling flabNdrab, then follow my 12 week journey and be encouraged that there is a way!
Day 1 Workout
Since I am working out at home and do not have all the equipment I will be noting what alternative exercises I do, but…FYI nothing beats the variety you can get at the gym. The variety, diet and your consistency is what gets you the results the Bodybuilding.com team claim.
Diet. The diet is the most important part! I am not using their diet because I wanted a personalized diet (nothing beats that 🙂 ). So I hired my amazing trainer, Susan Groshek, IFBB pro (who helped me win at the Ronnie Coleman Classic 2011), to write my diet. She can write one for you too! Check her out http://www.fitwithsusan.com
Exercise. The only exercise variation I had to make: Tricep Pushdown
Tricep Pushdown alternative: bent over tricep kick backs
What you need:
- graduating dumbbells
- Resistance bands / stretchy cables (I got mine at Academy Sports and Target)
Rawr. Workout like a pregnant lady, what! ^__^ This was/is my week of workouts this week. 16 weeks and it feels SO. GREAT. to be back at the gym and killing it. My diet is pretty awesome too now that I have less food aversions. Sa-weeeeet!
Monday – Legs
Smith machine warm up squats light weight or no weight. 2 x50.
3×15 squats medium weight
3×15 leg extensions superset with standing lunges 15 ea. side.
3×20 Seated leg curls
3×20 leg extensions
3×15 bench step ups with weight..15 each leg.
5 x30 calves (raises)
Do 10 minutes of abs after the end of workout utilizing machines and crunches.
Total of 250 reps.
Tuesday – Shoulders, back and chest
Circuit 1: 3×15 Smith machine shoulder press (1 set light for warm up)
Pull ups 3×15 (assisted)
Push ups 3×20
Bent over dbell fliees 4x 20
Lateral dbell raise 3×15
Wide grip pull downs 3×15
Upright row 3×15
Rear delt rope pulls 3×20
End of workout do 50 pushups
Wednesday – Arms
Circuit 1: dbell curls drop set 12lbs. for 15 reps, 10lbs. for 15 reps then 8lbs for 25 reps. right into dbell skull crushers 3×20 superset with bench dips 3×30. repeat these 3x through.
Circuit 2: Triceps cable push downs 4×15 Bicep curls 4×15
Crossover pushups 4x 10 each way
Thursday – Legs
Stationary squats 50 reps
Walking lunges 3×60 steps regular, diagnol and double.
Bench Step ups 3×15
Lateral side squats 3×15
Lunges with back foot on bench 3×30.
Straight leg dead lifts 3×25
Leg curls 3×25
Friday: Total body day!
Saturday: 5k Race
Sunday: REST, oh sweet, blessed rest day! 😀