Do you have trouble waking up in the morning to workout? Yeah, me too. That’s why when I woke up at 6am this morning I took it as a sign that I was supposed to walk over to the complex’s gym for a quick pre-work workout!
Let me back you up with a history of my morning workouts.
January-March: Went to 5:40/6:15am bootcamp and headed straight to work
March-Now: Hah – people workout that early?
Ever since I started kickboxing, I decided that I didn’t need to double my workouts. Now, I’m deciding that I need to push myself even harder and add more weight training to my daily routine. The morning is a great way to hit the weights in addition to my evening kickboxing/group exercise routine.
I found the Jamie Eason LiveFit trainer and heard great reviews so I decided to give it a try. For those of you who want to incorporate more weight training in your workouts, here’s what the program has for back/bis on day 2. For each move you will do 3 sets of 12 reps with 1 minute of rest in between. If you don’t have time to complete it in the morning (like I did) – try for 2 sets of 12 – your effort is what counts! :
- Wide Grip Lat Pulldowns
- One arm dumbell row
- seated cable row
- Underhand cable pulldowns
- Dumbell alternative bicep curls (used 10/15 weights)
- One arm dumbell preacher curl
- Standing bicep cable curls
Now I’m refreshed and ready to start my Friday. It’s amazing how a short workout can lift your mood and energize you. I hope you enjoy this workout as much as I did!
Happy friday 🙂
If you get off work at 5 – chances are by the time you hit the gym -it’s jam packed with those gym members: the text-on-the-machiners, the heavy grunters and the dumbell hoggers.
According to my online resources (and experience) the gym is most packed when people get off of work around 5:30-7pm. That’s not so convenient considering I myself get off of work at that time!
Whenever I find the gym to be very busy, I try to find workouts that require as little equipment as possible. I found this weight plate workout from Men’s Health to be very effective when modeled for females. All you need is a 10-20 lb weight plate and an open space and you’ll tone your whole body in under 20 minutes!
Move 1: Overhead Squat – Press plate overhead and stand in traditional squat position. Stand tall while squatting. That’s one rep.
Move 2: Plate Swing – Hold the plate in front of your chest with hands on both sides of the plate. Using your waist, thrust weight overhead and back down in front of chest.
Move 3: Upright Row: Hold plate with both hands in center in front of chest. Your chest is upright. Move plate upward as much as possible (elbows go out) – then lower plate back down. (View video here: http://www.youtube.com/watch?v=L8agsN3RfG8)
Move 4: Plate press and crunch – get down into a crunch position, knees bent with feet on the ground. Then, crunch while pushing plate up at an angle. (View video here: http://www.youtube.com/watch?v=jWa3Fri_xiY)
Move 5: Around the world shoulders: Hold plate in front of chest, then circle plate in rotations around your head. (View video here: http://www.youtube.com/watch?v=0qHUUo3VJ3s)
Have a wonderful day and be well 🙂
After venturing into many gyms, I learned they all have that one “area” typically far to the back that I like to think of as “Never Ever Land.” It’s the spot where the beefiest of men congregate to pump some iron. All of them have a spotter and grunting is heard whether you want to or not. Can you see it now? Planet Fitness may say they are showcasing “gymtimidation” but I just think of it as general “discomfort.” Who wants to pick up 15-lb weights when the guy next to you us lifting just as much as you weigh?
Last week, however, I learned that this wonderland of heavy weights is the only place where I can truly improve myself. From the smith machine, to the weight bars – If I want to improve myself, I’m going to need to get out of my comfort zone – judgement or not.
I found a 12 week workout program online that forced me to try something new and to be honest, I’m already feeling a difference in my body’s tone. Here’s the workout so you can try it for yourself after work! You’ll feel it in your shoulders, triceps and biceps – I promise.
Bench Press 3×8-12
Bent Over Row 3×8-12
Dumbell Shoulder Press 3×8-12
Lying Tricep Extention 3-8×12
Barbell Curl or Dumbell Curl 3×8-12
It also doesn’t hurt to rock a Deadmau5 shirt at the gym.
PS Reppin’ Deadmau5 at the gym…got a lot of compliments: