This is a great workout that can be done with a set of dumbells at home or machines at the gym.
Work-Out #1
Squat 4x15-20
Push Up 4xfailure
Bent-over Row 4x15-20
Shoulder Press 4x15-20
Hammer Curl 4x15-20
Crunch sequence 3x20
Work-Out#2
Bench Press 3x15-20
Incline dumbbell row 3x15-20
Plie Squat 3x15-20
Lateral Raise 3x15-20
Triceps kickbacks 3x15-20
Hyper-extension/Side hyper-extensions 3x15
Work-Out#3
Incline Flye 4x15-20
One-arm row 4x15-20
Bridge 4xfailure(weighted 4x20)
Front Raises 4x15-20
Assisted dips 4x15-20
Hanging leg raises 4x20
**Warm-up: Before Lifting weights warm-up on cardio 10-15 mins
**Cardio after weights training: Pick a new cardio exercise weekly 20-30 mins
**Cardio on off days: Go to a class or do cardio on a machine 45 mins, you may want to alternate machines during workout to prevent boredom
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Hey Camille I looked up "Spoon Me" and this is what it says: Spoon Me is delicious. Fat-free. And low in calories. It’s also packed with live active cultures, vitamins, minerals, calcium, and all that other good stuff. (Both Mom and your digestive system would be proud.) And for you guilt-ridden types, there’s no artificial anything—flavors, colors or sweeteners. Plus zero table sugar. Zero fat. Zero guilt.
ReplyDeletecheck it out: www.spoonme.com I am going to try it tomorrow if I can fit it into my schedule!! yummm...
HMMM! That does sound good Wendy. You'll have to let me know how it is. Thanks for the great 4 weeks Camille, it was a BLAST! I am looking forward to Women's Rage fit!
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