Back and Shoulders

In addition to pump, I did my leg workout one day and paired up shoulders and back the next.  Next week I will hit arms hard.  Ideally I would hit legs, back, shoulders, and arms in addition to a pump or 2 a week but right now that's just not happening.  So...I'm rotating back and shoulders with arms.  Here is the Back and Shoulder Workout I did... *Click on each exercise to see technique I did super-sets to keep it moving and my heart rate up. Warm-Up: 10 min jog or walk at 13% incline on treadmill 30-50 push-ups 1.  Pull-ups (not assisted so I only got like 3 but you have to start somewhere) 5x3 super-set with Seated Dumbbell Shoulder Press 5x6-8 (I used heavy weight) 2. Lat Pull Downs 4x6-8 super-set with Rope Pulls  4x8-10 3. Seated Cable Rows 4x6-8 super set with alternating Dumbbell Front Raise 4x10-12 each side 4. Kneeling Cable Pull Downs 4x6-8 super set with EZ Bar Upright Rows 4x 6-8 (heavy)

 This week I will hit legs again but will throw in arms the next day.  

I will share that workout in my next blog post...

Booty Work

The reason I go to the gym is because it is the only thing (besides a glass of wine) that keeps me sane.  I love my boys more than anything but I do not get many breaks from being a mommy so the gym is MY time.  It helps me feel like a normal person for an hour.  I also love challenging my body in new ways. As you know I am pursuing the weight room with a vengeance to see how my body reacts to heavy lifting.  So far the results have gone beyond my expectations and I have only scratched the surface of my workouts. I am excited to see the increases in my weight each week and changes in my body.  I also like feeling like a "Strong Mommy"!    I have done the leg workout below twice in the past 2 weeks.  I plan to change it up just a bit next week.  I plan to keep changing it up so my workouts don't get stale.  On a good week I get 4 workouts in (2 of which are Pump and another class I teach).  Let's be honest in an ideal world I would workout 5-6 times, but these days that just ain't happening.  I really want to build my booty, so no matter what I'm trying to get my leg workout in each week.  I have been rotating back, shoulders, and arms the other time.  More on those in a later post.  Today it's all about that BOOTY... *I have linked each exercise below to a demonstration on technique if you are interested. Warm-up: 10 minutes on the treadmill (walk on 13% incline or jog) 50ish air squats to get the blood flowing in the legs 1. Barbell Squats:  3x8-10 (light to moderate weight) 3x5 (heavy weight)

I was so proud of myself because this week I got up to 155 pounds on squats. It's amazing how quickly you can go up in weight.

2. Narrow Smith Machine squats super-set with curtsy lunges holding a weight: 4x10-12 3. Dumbbell Step Ups (I use a bench): 4x10 each side 4. Sideways Leg Press (I got this move from Buff Bunny): 4x6-8 My legs are really about done at this point but if I have any steam left, I do a quick Sumo Squat drop set holding a heavy dumbbell. If I have time, I will throw in some abs at the end too.

I'm Back!

Hey guys!  Yes it has been way too long.  Life is extremely busy and exhausting right now, so the blog got put on the back burner.  Between my 3 boys, working part-time from home, and the gym, I am overwhelmed most days.  It is so hard!  By the end of the day I am a zombie.  I am in bed by 8 or 9 most nights   You Mommies know what I'm talking about.  Anyway, I am trying to get back to the blogging world.   I have to talk about my passion.  No, not wiping poopy butts contrary to popular belief.  Although that is a close second.  I'm talking about fitness.  Now when I last posted, I was lifting heavier in the weight room (less reps, more weight).  My body is used to high reps and less weight so this shocked me quite a bit.  I honestly was skeptical when I first started because when I left the weight room I didn't feel like I was doing anything.  Now keep in mind I am one who loves the cardio and if I'm not dripping sweat by the end of a workout, it wasn't effective enough.  My way of thinking has totally changed!  Y'all I have never had results like this before.  Building a little muscle is amazing!  I truly believe that strength training is key to burning fat and maintaining a lean physique,  Now don't get me wrong, cardio is definitely important but I'm convinced the best way to burn fat is to build up that muscle!  After just a few short weeks of lifting, I saw tremendous results in my body.  Even when I didn't keep up with it like I should, I continued to lean out.  Y'all I was only scratching the surface in the weight room, so I am excited to see what some added time and some heavier weights and different exercises will do.  I used to poo poo the weight room and honestly I was a little intimidated.  Like I said my eyes have been opened.   This spring I plan to get back to a regular weight lifting routine with some new exercises and some heavier weight hopefully.  I am excited to challenge my body and see what changes I can make.  My intent is to bring y'all along on my journey.   So here's what I've been doing the past few months... Shout out to Ben Robi for the amazing pictures!   BodyPump

I am still teaching Pump but will get to the weight room the days I'm not.   Here is my starting point... Project "Booty" Back Exercises:  Assisted Pull-Up Machine  (I will attempt just plain ole pull-ups next time.  I am not a fan of this machine). 5x5  Lat Pull Downs  4x8-10 Cable Rows (added weight each time) 4x12, 10, 8, 6 Rope Face Pulls 3x10 Cable Pulls on knees (Not sure what this is called but you grab 2 different cables and kneel down in the middle and pull down to isolate upper back) 3x10 Dumbbell rows Dropset Lower back extensions 3x20 The boys are working on their fitness too. Can't leave out Lil B.  He took over their car.