Wednesday, October 26, 2011

Feel the Burn

If you are like me, you like variety in your work outs.  I don't like to go to the gym and do the same thing day in and day out.  Plus, that defeats the purpose of working out! Muscle confusion is the key to keeping your body in shape via cardio and weight training!  I'm going to try and post my work outs more often so you can pull ideas from my work outs, or try them yourself!

Work out time: 1 hour

Warm up with biking 2 miles.

First rotation:
-Squat 3 sets of 12, make sure the weight challenges you.
-Push ups 3 sets of 10 with push up bars, facing down with feet on weight bench.
-Put exercise ball between your legs, lay on a weight bench and lift legs up until you're at a 90 degree angle, bring back down flat.  3 sets of 10.
Rotate, squat, push ups, exercise ball...until sets are done.
Second rotation:
-Leg extensions (for quads), 3 sets of 10, try to up your weight each time.
-Seated leg curls (for hamstrings) 3 sets of 10.
-Leg press (for gluts & upper quads) 3 sets of 10.
Rotate again, leg extensions, leg curls, leg press...until all sets are done.

Third rotation:
-Ab roller machine, work obliques. 20 on right side, 20 on left side.
-Tricep extensions 10 for each arm
-Lower back extensions, 3 sets of 10, click the link to see how they are done. Do not add weight when doing this, and do not do them fast.  These are to strengthen your lower back, not to strain it. Using your own weight as resistance is more than enough.
Rotate abs 20 each side (40 total per rotation), triceps extensions 10 for each arm, and lower back extensions, 10 each time. 

Good luck and have fun, when it hurts is when it counts the most!!! I would rather feel sore the next day instead of regret for not doing it.
This is what I tell myself when I'm exhausted....



  1. wow this is an intense work-out! I work out like crazy but not so intense. I do a lot of Pilates and then cardio, whether it be running, dancing or elliptical at the gym. I need to step up the intensity so maybe I'll take some of these moves into consideration!

  2. I've been wanting to do pilates or yoga more often...sometimes running gets tough on my knees when I do too much of it. I just started doing these tough circuit work outs. Brent has been training me! They are definitely hard but I've been seeing results in just the two weeks he's been having me do these intense work outs. I'll try to keep posting them, I always love trying new stuff!