Martha's Workout

First off I have to give a shout out to Rindy and Shannon for actively reading our posts! I saw them at the gym this morning with a printed paper of our workouts on it! Yay girls! You're on your way!

Circuits seem like the easiest way for every to follow, so when I do circuits I will post them...like now!

Warm ups are always a good idea to warm up your muscles and get them ready for the hard work that lies ahead! 10min should do the trick whether its jogging, sprinting, speed walking, elliptical, stair stepper, stationary bike...whatever you need to add variety into your workouts.

I did 4 circuits total. Each circuit was done 3 times in a row before I start my next circuit. Make sense? If not, just follow along and it will make sense as we go! Ready, set.... sweat!

Circuit 1

10 pullups - you can use the machine for assistance until you can do them on your own

20 air squats (fast)

10 push ups - any variation (wide hands, hands in a diamond, chattarungas, etc)

-Now do that for 3 sets

Circuit 2

Decline bench chest press w/ 25 lbs dumbbells for 15 reps

40 lb bar on shoulders doing wide leg squats for 12 reps

Incline bench with your chest on the back part of the chair, hold 15 lb dumbbells and do flys for 10 reps

-Now do that for 3 sets

Circuit 3

Leg extension machine starting w/ 70lbs (each set move the weight up a notch)

Chest machine at 40lbs for 12 reps

Lat pull-downs with 70lbs for 10 reps

-Now do this for 3 sets

Circuit 4

Hanging Abs (10 - 15 reps)

Boat pose holding 15 lb dumbbell moving it side to side for 20 reps

35lb dumbbell standing side crunches for 15 reps each side

-Now do this for 3 sets

***Side note: I usually do 300 or more abs each time so I went to a machine and cranked out some more abs or you can lay on a mat and do more. It's good to always add variety to the muscle group you are working. It creates muscle confusion which forces the muscle to work harder and will in return build more muscle faster. Your muscles are naturally "lazy". So if you stick with the same repetitions and same exercises for each muscle group, you will reach a plateau and won't be able to improve from there. If you are "confusing" your muscles regularly, it forces them to continue to adapt to what you are doing...making them stronger and more tone! Happy Workout!