Tag Archives: home workouts

LiveFit @home – Phase 2: Day 41 Legs

Day 41 – the workout, tips and daily motivator from bodybuilding.com & Jamie Eason

Variations:

These variations were like Day 34.  No, as usual, these variations do NOT replace the quality you get from doing the ACTUAL exercises listed on the Trainer.  These variations are being created to help those who want to make FIT happen, but need help removing one more excuse – whether that be “time”, or “can’t afford gym membership” or “no transportation” etc.

Seated Leg Curl: Swiss ball bridge. Lying on your back, put your heals on the swiss ball. Then keeping your feet in place, roll the ball towards you, lifting your pelvis towards the ceiling. The key is to get your butt all the way up so that from knee to shoulder your body is flat. I do these as single-leg bridges to intensify it OR do these as single-leg bench bridges.

Leg Extensions: I did fast body weight squats or jump squats for these. Shoulder-width stance.

Abductor Machine: I have a sports resistance band designed for the legs – it is a really tough tubing band with straps on each end to velcro around your ankles. I strapped them to my ankles and, seated, I did the abductor motion (fully flexed = open; starting position = closed knees).

Lying Leg Curls: I did the same exercise as the Seated Leg Curl above. This worked perfectly since it was supersetted with Adductors (see below)

Adductor Machine: Lying on back, put swissball between knees and SQUEEZE.

Leg Press: Wide stance barbell squats. Drop set to failure.

Seated and Standing Calf Raises: Hold weights on knees for seated and on shoulders for standing.


LiveFit @home – Phase 2: Day 37 Chest/Abs/Cardio

I have come to REALLY enjoy chest day! Shoulders and back have always been my favs and Leg days I dreaded (and therefore I push harder and do twice as often), but chest day I seemed to sub-conscientiously down play. No more, peeps!! Pushups, pushups, yeah, yeah, yeah!! 😛

Day 37

Variations:

These variations are just like day 30.  I did not get more creative, but I did feel more fluid in these exercises now that I was accustomed to the make-shift variations.  For pushups I did 3 sets of 15 reps for Close Hand position and then another 3 sets of 15 reps for Wide Hand position. Boom baby!

Wide-Grip Barbell Bench Press: If you do not have a barbell. Hold dumbbells so that your grips are wide and be sure that, as you come up, you do not close the grip and bring your hands together. Keep your hands apart as you lower and then maintain the width as you press. This way you get close to the benefit of the barbell (dumbbells really give you something different, so we have to try to replicate by watching our form closely)

Cable Crossover: This was fun. I simply hooked my resistant band to the stationary handle of my elliptical machine and did cross over one arm at a time. To keep up the intensity I did not rest during this exercise, I merely went back and forth between the 2 arms.

Smith Machine Incline Bench Press: I used my ironing board this time. Leaned it against my couch. This actually worked pretty well because it was narrow enough for me to get a full range of motion with my arms. If you do this on the floor or your coffee table, the flat surface stops your elbows so you kind of get a rest (which is not good).

Knee/Hip Raise On Parallel Bars: I sat at the edge of my firm leather coffee table. Starting with my heels touching the ground, my legs in a slightly bent position. Not bending my legs any further, I raised my knees till my feet were nearly shoulder height.

Cable Crunch: I hooked my resistance band around the top of my elliptical to perform this exercise. It was so high that I got a really good resistance from it!


LiveFit @home – Phase 2: Day 32 Arms+Cardio

Sleeveless shirts? Yes, please. 🙂

I had so much fun with this workout! Really tried to push myself with how much weight I was using and making sure I maintained excellent form.

Day 32

Variations:

Barbell Curl: If you don’t have a barbell, use dumbbells. The key, however, is to keep your grips stationary so that they do not pull inward or outward motion during the entire execution.

Overhead Cable Curl: I am short so this worked perfectly for me – I hooked one end of my resistance band to the stationary grip of my elliptical machine. Then I stood far enough back to get good resistance and performed single-arm overhead curls.

Cable Hammer Curls: Since the LiveFit Trainer uses the rope attachment, this variation worked excellently – I stood, with one foot, on the center of my resistance band, then with grips in hammer position, I performed the curls. Flawless!

Triceps Pushdown – Rope Attachment: I hooked my resistance band around the top of my elliptical machine. Kneeling down gave me enough resistance to perform this exercise.

Hanging Leg Raise (or roman chair): I sat at the edge of my firm leather coffee table. Starting with my heels touching the ground, my legs straight. Not bending my legs, I raised my legs till my feet were at least shoulder height.


LiveFit @home – Phase 2: Day 31 Legs

Inserting the cardio the past couple days has been fun! My legs are feeling the difference and whooo-weee it burns! 😀

Day 31

Variations:

Leg Extensions: Oh sad day. I LOVE leg extensions. Now that we are in muscle building phase the resistance band idea doesn’t seem enough so I decided to make these body weight squats at shoulder width stance. I dipped low and executed them fast. I might turn these into a jump squat next time…

Leg Press: one of my FAVORITE exercises! *sigh* I did squats at shoulder-width stance, as indicated by the LiveFit Trainer. Use a barbell or hold dumbbells on your shoulders for the weight. I went heavy.

Calf Raises: Hold the weight on your shoulders and raise away. 🙂

Feel the burn? 😀


LiveFit @home – Phase 1: Day 9: Back/Bis

The bombshell muscles indeed. And again like day 2 this was a hard one to do at home. LOTS of variations

Day 9 workout

 

 

Variation:

Wide grip lat pull down: reverse pull-ups or pull ups
Seated cable rows: bent-over dumbbell rows OR wrap resistance bands/cables behind your flexed feet and grip high enough on the band to get good resistance
Underhand cable pull downs: chin ups
Standing bicep cable curl: stand on the center of resistance band and curl the same motion

What you need:

  • Dumbbells
  • Resistance band

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 5-7 REST

Day 5
Day 6
Day 7

I don’t know about you, but when I first start a program it is HARD to take a rest day. I just like to go full force!  I know myself now though and how important the rests (and even designated cheat meals) are to my goals (and sanity).  Not having these rests and cheats in your life can lead to burnout or binge eating.  Say “no” to sabotaging your goals and say “yes!” to rest days.

What do you like to do on your rest day? Do you try to keep your mind focused? or do you know how to relax without any difficulty?


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