Yesterday was cardio so today is my strength training day. I worked biceps, triceps,chest,back,legs and core. Most of the exercises I do are full body functional exercises, meaning I use a wide range of muscles to stabilize my body while targeting a certain area. I want functional muscles, not mirror muscles 🙂 OK, well I want mirror muscles too, but most importantly I want them to function to help me with everyday activities PLUS help me to look smokin’ 🙂 I try to do three sets on each muscle group. I vary on how much weight I use. Today I really mixed it up. For example: I started with 20 push ups to get warm. I went straight for my back muscles after the push ups with what I call the lawn mower pull. This move works your lats primarily but also your legs and core as well as shoulders. I used 15 lbs in the first set with 15 reps. I went right to my chest press exercise with 15 lbs and 20 reps while holding my body up on a physio ball. Second set of back right after chest, using 20 lb. dumbbell’s X 8 reps. Chest again, moving up to 20lb. 8 reps. Lawn mower pull for my heaviest and last set, 25lb 6 reps. One last chest set at 25 lbs. 6 reps. I did the same type of program on my biceps and triceps. After it was all over, I stretched all major muscles groups, holding each stretch for at least 30 seconds. I did some ab work on the BOSU ball as well as the floor and the physio ball.
Intense Intervals with Valerie is where it’s at! She is the BEST personal trainer/group instructor. Her classes rock. Well, I love Lauren Lewis too… Anyway, this class is an hour long ,very fast paced and intense. We use a BOSU ball, some free weights,bands and physio balls. Valerie has been an inspiration to me for the last 8 years. Wanna join me? Monday’s at 9 at the JCAA. Lemme know!
Today started out slow, which was totally cool with me. I enjoyed the rain. My 8am client had to cancel due to the rain. Her kids’ school was delayed two hours. My next client was at 10, so I got to work around the house this morning. I worked out at Goddess Fit at 9am, out of convenience. I did an interval program mixing the bike with strength training. I did three sets of each major muscle group mixing weights and reps and a total of 20 minutes on the bike in 5 minute fast paced/steep incline intervals.
Today Matt and I went to a Spin Into Yoga class at the Dell Jewish Community Center. This class consist of 30 minutes of Spin Aerobics (cycling on a stationary bike)30 minutes of yoga and 30 more minutes of spin. It is a great class and I sweat my butt off! The instructor is Burton Turner and he is a funny character. His music is always different and sometimes odd, but very entertaining. He always has a joke that sometimes you don’t get ’til hours later 🙂 You should come try it, if you are not a member it will cost you $10. Lemme know if you want to join me next Sunday.
