Well, they have me on the road again for work. Its not always 100% great hours as one would like, but you do what you gotta do to get in a workout. So, with that said you do what you HAVE to workout. The gyms in the area closed fairly early, but thankfully the hotel I'm staying at has a fairly decent hotel gym with a few cardio options, good selection of dumbbells, kettle-bells and foam rollers.
What does a girl do though that doesn't want to ruin her gains?! Well, do what she does best. Lift shit, and put them down. Yes I know so anti-Planet Fitness, but that is how I roll you see. Fast paced circuit training, mix with cardio sessions and weights. Here is what I did the last two days, probably switch it up tomorrow.
4 sets of 20 - 30 second Rest
LETS DO THIS!
Inline Dumbbells presses
High knees (30 seconds)
Pushups (25)
Bench Dumbbell presses
High knees (30 seconds)
Pushups (25)
Dumbbell curls
High knees (30 seconds)
Pushups (25)
Dumbbell triceps kickbacks
High knees (30 seconds)
Pushups (25)
Dumbbell overhead triceps extensions
Plie Squats with dumbbells
High knees (30 seconds)
Pushups (25)
Body weight squats
High knees (30 seconds)
Pushups (25)
Standing lunges (25 on each side)
High knees (30 seconds)
Pushups (25)
Core 4 sets of 45 No rest!
Scissors
Bicycle crunches
Crunches
Stay active. No matter what your doing. I take the stairs when working. Take the longer way around and just find ways to get off my ass. Yup, that's pretty much it. And--staying at a hotel that has a kitchen is a lifesaver. I carry around a thermal bag with snacks so I don't get tempted.
Thursday, March 13, 2014
#power on Leg workouts-->overtrain 'em
Legs.Who needs to walk anyway? I work in IT..no legs needed.
I been training pretty much everyday now to increase strength and YES over train. I want me some big, sexy legs with a nice butt. And you need to work for it if you want it..So heres the latest and greatest of Leg day part 1 I do for the beginning of the week.
4X til fail..
Back squats
reverse lunges
plie squats
deadlifts
glute pushdown
single leg dead lifts
walking lunges 25
leg extensions
And yes, thats right-- TIL you fail. You need to fail to grow, or else you didn't put enough work in. Lift heavy, feel it and crawl outta there. You want it, go get it, what else do you have better to do? Facebook, instagram, talking smack?! Talk is cheap, and summer bods are made in the winter. You know where I will be, the gym..overtraining.
I been training pretty much everyday now to increase strength and YES over train. I want me some big, sexy legs with a nice butt. And you need to work for it if you want it..So heres the latest and greatest of Leg day part 1 I do for the beginning of the week.
4X til fail..
Back squats
reverse lunges
plie squats
deadlifts
glute pushdown
single leg dead lifts
walking lunges 25
leg extensions
And yes, thats right-- TIL you fail. You need to fail to grow, or else you didn't put enough work in. Lift heavy, feel it and crawl outta there. You want it, go get it, what else do you have better to do? Facebook, instagram, talking smack?! Talk is cheap, and summer bods are made in the winter. You know where I will be, the gym..overtraining.
