Category Archives: Short On Time

LiveFit @home – Phase 1: Day 25 Legs

I SEE CHANGES! Yay diet and consistency! How about you? Are you doing the LiveFit diet or your own? If you have recipes I’d love to hear them!! One more day before Phase 2! I’m Stoked!

Day 25

Variations:

Same variations as Day 22

Leg Extensions: I did these as single leg extensions. You’ll see why. Standing on the ends of my resistance band, I hooked my working leg through the loop of the band. From there I executed my single-leg extension. The resistance became tighter as I hit the top of the extension – to ensure I was getting a good workout, I shortened the loop until the resistance was very difficult, but still doable.

Lying Leg Curls: I used a swiss ball in earlier weeks, so this time I used my coffee table as a bench and did bench hamstring extensions.

Calf raises: As in previous weeks, use dumbbell on your shoulder for standing and on your knees for seated.


LiveFit @home – Phase 1: Day 16 Back/Bis

Oooo I had fun with the variations on this one!

Day 16

Variations:

Hammer Strength Lat Pull: Threw my resistance band over the top of my door, then using the hammer motion I did beautifully executed lat pull downs. Note…Be sure it is not near the edge of the door where it can snap off and hit you haha…*cough* learned by experience *cough*


Wide-Grip Lat Pulldown
: Same concept as the Hammer Lat Pulls except you open up your arms wide and palm away grip (versus hammer – grips facing in).

Seated Narrow Grip Cable Rows: Door open and perpendicular to your body, hook the resistance band around both sides of the door knob. Sit in a chair and voila! Low row set up.

T-Bar Row: Holding a heavy single dumbbell, I bent over at a near-90 and pulled up for the row.

Back Extensions: I knelt on my couch facing the arm of the couch. Arms crossed over my chest I let my body bend and hang over the side of the couch, then flexed up for the extension. I was surprised how well this worked!

Incline Dumbbell Curl: This one was tough. I tried to lean my chair back against the wall in a carpeted room (so as not to slip). This worked ok, but the back of my chair was wider than me so my arms did not have that free-range that they would on a real bench. This exercise made me want to invest in an adjustable bench.


LiveFit @home – Phase 1: Day 15 Legs

For those of you who just joined in, I’m doing bodybuilding.com’s LiveFit Trainer AT HOME. Their workouts are designed for the gym, so we can’t expect the same results. What I’m trying to create here is an opportunity to abolish excuses! Short on time? Can’t schedule workouts? Super busy? Lets make it happen!

Day 15

Variations:

Leg extensions: seated in a chair, I did single leg extensions using resistance bands.

Seated leg curls: lying bridges with Swiss ball. I upped the reps by not counting until it burned, then counted 12 reps per the LFTrainer.

Calf raises: in the trainer they use a machine but you can use dumbbell on your shoulder for standing and on your knees for seated.


LiveFit @home – Phase 1: Day 10 Legs

I love the power of the legs. Never get enough of legs and shoulder days.

Day 10

Variations:

Leg extensions: seated in a chair, I held a dumbbell between my feet again. I was able to control it better this time. Then I tried resistance bands. Much better. Put each end under the leg of my chair.

Seated leg curls: lying bridges with Swiss ball. I upped the reps by not counting until it burned, then counted 12 reps per the LFTrainer.

Calf raises: in the trainer they use a machine but you can use dumbbell on your shoulder for standing and on your knees for seated.

I ended with 3 sets 50 squats just for fun 🙂


LiveFit @home – Phase 1: Day 8: Chest/Tris

Only one variation needed for me!

Day 8 workout

Variation:

Tricep pushdown: I do not have a cable system at home so I used a resistance band. Hang it over your pull up bar and center it so that you have access to both end grips. OR door OR kneel behind a chair and hold the resistance band higher up so you get the right resistance.

What you need:

  • dumbbells
  • resistance band

LiveFit @home – Phase 1: Day 4: Shoulders/Abs

I LOVE shoulder day. I had fun with this one and was begging for more when it was over.

Day 4

No variations needed!

What you need:

  • dumbbells
  • swiss ball

LiveFit @home – Phase 1: Day 3: Legs

Leg day! I don’t know about you, but I am so accustomed to the gym equipment I have to really think about how to get quality home-workouts in.

Day 3

Variations:

Leg extensions: seated in a chair, I held a dumbbell between my feet. This hurt my feet haha not gonna lie. But it worked. Next time I might try resistance bands.

Seated leg curls: lying bridges with Swiss ball. Burn! Yeah!

Calf raises: in the trainer they use a machine but you can use dumbbell on your shoulder for standing and on your knees for seated.


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