allthingssweaty

…because real women sweat. Not perspire. Not glow. Sweat.

8/3/2012 Workout…abs, back, shoulders

I have definitely found my motivation for the gym again. This week, I’ve been doing a quick warm-up on the cardio equipment, then using different quick workouts for a more extensive warm-up, then lifting. Today I did the jump rope and ab routine I told yall about a couple weeks ago, then worked my back and shoulders. Here’s the work out.

Warm-up: 10 min on stair climber.

Jump rope and abs: (1 min of each)

  • Jump rope
  • plank
  • jump rope
  • bicycle crunches
  • jump rope
  • side plank (right)
  • jump rope
  • side plank (left)
  • jump rope
  • crunches on ball
  • jump rope
  • knee-to-chest plank (kind of a like a slow mountain climber)
  • jump rope
  • reverse crunches
  • jump rope
  • side bend w/ dumbbell or med ball (right)
  • jump rope
  • side bend w/ dumbbell or med ball (left)

Back and Shoulders

  • Iso Lateral High Row machine, 70 lbs, 2 sets of 12 with both hands, 1 set of 10/each with one hand
  • Front dumbbell raise, 12 lbs, 12 reps, 2 sets
  • Reverse dumbbell fly, 12 lbs, 12 reps, 2 sets
  • Shoulder dumbbell press, 15 lbs, 15 reps, 2 sets
  • Bicep curls, 30 lb bar, 15 reps, 2 sets
  • One armed dumbbell row, 15 lbs, 15 reps/arm, 2 sets
  • Upright row, 30 lb bar, 12 reps, 2 sets
  • Tricep dips, 15, 2 sets
  • Tricep pull down on cables, 20 lbs, 15, 1 set

Stretch!!!

Always modify to your fitness level. The first part of the workout is enough for a beginner, do your weights on a different day.

Stay sweaty, my friends!

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