KEEP BUILDING A BEAUTIFUL BODY

Looking to build a beautiful back and get some sexy "guns"? This one will do it!!! The Tabata Intervals will elevate your heart rate and get your body burning calories. The strength training sets will build and sculpt some gorgeous muscles! Perfect. GET TO IT!!! Build your dream body...one workout at a time! 

TABATA INTERVALS WITH BACK AND BICEPS

Tabata Interval:
Burpees (1 minute)
Jumping Jacks (1 minute)
Jump Rope (1 minute)
*Repeat 2 more times
Bicep Curls (Dropsets/3 sets/12 reps each set/dropping the weight each set) (ie. 17 lbs, 15 lbs, 12lbs)
30 Alternating Reverse Lunges with Bicep Curls
12 Bent Over Flyes
15 (each leg) Single Leg Deadlifts with Bent Over Rows
Single Arm Bent Over Rows (Dropsets/3 sets each arm/12 reps each set/dropping the weight each set)
*Repeat 2 more times

Tabata Interval:
High Knees (1 minute)
Plyo Box Jumos (1 minute)
Side Leaps (1 minute)
*Repeat 2 more times
Crazy 8's Bicep Curls (8 - 1/2 way up all the way down, 8 - 1/2 way down all the way up, 8 - Full range of motion)
24 Renegade Rows
12 Upright Rows
24 Pushups
Medicine Ball Abs (25 Center - Sit up throw the ball, catch it and go back, 25 Seated Oblique Twists - feet elevated, twisting side to side, touching the ball to the ground each time)

JANUARY GLUTES AND HAMSTRINGS WORKOUT

Alright...are you ready for this??? I absolutely LOVE working glutes and hamstrings!  No little flat booties allowed in this house. ;) If your schedule allows for it, it is absolutely awesome to work an extra day of legs into your week. Get it going and work it girls!  This one is for you!  Let me know if you have any questions on the exercises.  Would also love to hear some feedback on the workouts and if you are seeing some results!!! Get fit!  Get motivated!  Get it done!  It is 2013...work that body!                                                  

JANUARY GLUTES AND HAMSTRING WORKOUT

*Start with a 15-20 minute cardio warm-up
*Superset 2 exercises, 20 reps, 3 sets

Superset: Plie Squats with Heavy Weight: 20 reps
Reclining Leg Press with feet in plie position  - 20 reps

Superset: Smith Machine Lunge with Back Foot Elevated - 20 reps each leg
Single Leg Squats/Seated to Standing - 20 reps each leg

Superset: Single Leg Elevated Deadlifts - 20 reps each leg
Single Leg Seated to Standing Squat - 20 reps each leg

Superset: Bridge with feet on a FitBall- 20 reps
Single Leg Bridge with feet on a FitBall - 20 reps each leg

Superset: Prone Glute Lifts with Heavy Weight - 20 reps
Alternating Side Lunges - 20 reps each leg

Superset: Cable Glute Lifts - 20 reps each leg
Kneeling Donkey Kicks - 20 reps each leg

Awesome!  Awesome!  Do it once a week! You will LOVE the results!


JANUARY BACK AND BICEPS WORKOUT

Here is your January Back and Biceps workout. If you are aiming for 5-6 days a week in the gym, you should focus on strength training 3-4 of those days. When you divide your week up, just plan on doing one of these workouts a day for 3-4 days of strength training.  I will be posting one more for shoulders, glutes and hams.  Is it possible to do too much glute work?  I think not. ;) Watch for that one.  Then, you are set! Follow these workouts and you will hit all of your body parts each week...perfect! 

JANUARY BACK AND BICEPS WORKOUT
*Start with a 15-20 minute cardio warm-up
*Start with Back, 6 exercises, 12 reps, 3 circuit sets
*Move onto Biceps, 6 exercises, 12 reps, 3 circuit sets

BACK:
Pullups (on your own or on the dip assist) - 12 reps
Lat Pulldowns - 12 reps
Cable Reverse Flyes - 12 reps
Bent Over Dumbbell Flyes - 12 reps
Seated Rows - 12 reps
Single Arm Bent Over Rows - 12 reps each arm
*Repeat circuit 2 more times

BICEPS:
Alternating Dumbbell Bicep Curls - 12 reps
High Cable Bicep Curls - 12 reps
Low Cable Bicep Curls (all the way down, 1/2 way up) - 12 reps
Low Cable Curls (all the way up, 1/2 way down) - 12 reps
Long Bar Bicep Curls - 12 reps
Dumbbell Hammer Curls - 12 reps
*Repeat circuit 2 more times

Have fun sculpting a beautiful back and sexy bi's!!! :)

JANUARY CHEST AND TRICEPS WORKOUT

Alright!  Chest and Triceps!  Let's get it poppin'! :)  Here is your workout for January!  Let me know if you have any questions on the exercises and also how your workouts are going!  Push some weight and build some beautiful muscles! xoxoxo


JANUARY CHEST AND TRICEPS WORKOUT
*Start with a 15-20 minute cardio warm-up
*Start with Chest, 6 exercises, 12 reps, 3 circuit sets
*Move onto Triceps, 6 exercises, 12 reps, 3 circuit sets

CHEST:
Bench Press - 12 reps
Incline Press - 12 reps
Reclining Cable Flyes - 12 reps
Incline Bench Dumbbell Flyes - 12 reps
Standing Cable Chest Press - 12 reps
Seated Chest Press Machine - 12 reps
*Repeat circuit 2 more times

TRICEPS:
Dips - 12 reps
Overhead Dumbbell Extensions - 12 reps
Reclining Tricep Bar Press - 12 reps
Standing Overhead Cable/Rope Extensions - 12 reps
Standing Cable Pressdowns (palms up) - 12 reps
Standing Cable Pressdowns (palms down) - 12 reps
Reclining Cable Overhead Bar Extensions - 12 reps
*Repeat circuit 2 more times

Feel the burn??? LOVE it!  It is a good one!  Get it done...once a week...ALL MONTH LONG!!!

JANUARY LEGS WORKOUT

Workout with me this month!  Follow along this week as I post the strength training workouts I will be doing during the month of January. Great way to challenge yourself! I am excited for these routines!  Looking forward to working on those New Years resolutions together! ;)
Today was LEGS!  Such a fabulous workout for toned, lean, sculpted and strong legs!  Let me know if you have any questions on what weight/weights to use or if you don't know what any of the exercises are. Would love to hear some feedback and hear how it goes!  Here is the routine...HAVE FUN!!! :) 

JANUARY LEGS WORKOUT
*Start with a 15-20 minute cardio warm-up
*Superset 2 exercises, 20 or 40 reps, 3 sets

Superset: Bar Squats - 40 reps
              Straight Leg Deadlifts - 20 reps

Superset: Reclining Leg Press - 40 reps
               Bent Knee Deadlifts - 20 reps

Superset: Single Leg Elevated Deadlifts - 20 reps each leg
              Single Leg Seated to Standing Squat - 20 reps each leg

Superset: Fitball Hamstring Curls - 40 reps
              Stationary Lunges - 20 reps each leg

Superset: Seated Leg Extensions - 40 reps
               Prone Hamstring Curl Machine - 20 reps

Superset: Inner Thigh Machine - 40 reps
              Outer Thigh Machine - 20 reps

Wipe your sweat, grab a drink AND stretch...whew!