Tag Archives: working out at home

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




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


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

I Am Gym

Today will be a rest day for me unless I can squeeze in a 30 min cardio session somewhere between getting ready to leave for Thanksgiving in the fantastic boondocks of Oklahoma (the Oklahoma part is not so fantastic. Hook ’em! ).TEXAS

Which means I will need to come strong tomorrow!

Super Sonic Week Continues!

While I have no access to a gym…



Thursday morning will be an early morning jog 🙂 I wish you could see the silly grin on my face as I write this. I love nature. I love early mornings. I love early morning jogs – it gives me time alone to think and pray and just enjoy God’s creation. *still grinning wide*

I will also go on a walk probably every evening with a few willing family members.


Upper body

My husband does pushups for 1-2 hours. He does around 80 reps, then rests for 3 minutes, then repeat.  He likes to do this while we watch a movie. Nerd.  Over thanksgiving, he will definitely be doing this, so I will *gulp* join him!! I will probably have to keep my reps low.  This will be my upper body workout.



I feel a little helpless here. 20S of 50R Dips – that should wear me out! If not, I’ll do more 🙂  What else can I do for Bis or tris?



Plyometric my brains out! Can’t stop this progress! Which reminds me…I need to find my swiss ball so I can use it for lying hamstring curls.

It will probably look something like this (and I will look for a good hill to do these on!):

  • Walking lunges
  • Walking double lunges
  • Lateral walking squats (stay low, you don’t actually come up from the squat)
  • 4S 30R Jump squats
  • 2S 50R Mountain climbers
  • 30R in place lunge, then switch legs
  • 2S 70R plie squat
  • 3S 30 second sprints

Or Jamie Eason’s Playing card routine.

Want to print the exercise? My blog post with a list of the exercises: http://wp.me/pHJ1m-qr

Watch her video:

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