02-26-2014

Chest and Back Gym Workout

When I was thinking of what my next workout video should be, I decided I wanted to do a gym workout. Most of my videos you can do at-home, and with little to no equipment. But I know some of you like working out at the gym, like I do.

chest and back workout

Here is my chest and back workout for you. In the next week or so, I plan on uploading a leg workout so that you can pair the two and do each workout 1-2x per week.

Instructions

As I mention in the video, you want to do the A1 and A2 exercises 3 times before moving on. So you’ll do bench press and pull-ups for 1 set, take a 30-45 second break, then do another set of bench press and pull-ups, take a 30-45 second break, another set, and THEN move on to B1 and B2 exercises.

If your gym is set up so that bench press is really far away from pull-ups, it’s ok to switch to another back exercises, or do all 3 sets of the bench press, then all 3 sets of pull-ups before moving on. But ideally, you’ll do A1, A2 three times, then move on, etc.

You can watch the video and pause after each exercise so that you hear the cues, or you can take my printable with you to the gym!

Sets and Reps

It’s 3 sets of 12 reps for everything, so find a good weight for you to complete those reps. It should be a weight that is challenging in those last 2-3 reps. If you finish and feel like you could do more, then increase your weight. If you increase and can’t complete the reps, just lower back down to another weight and complete the set…nothing wrong with that!

Make sure you record your weights so that you can track your progress. Each week, try to increase your weight by a tiny bit. In 4 weeks, I’ll upload another chest and back workout so you can switch it up.

Here’s the video:

Let me know if you try it!

What are your favorite chest and back exercises?

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02-20-2014

Total Body Workout (Printable)

Looking for a workout to take with you to the gym later? Look no further!

Here’s my total body workout, with cardio intervals added in as well ;) Print it out and take it with you to the gym so you can write down the weights you use for all sets.

total body workout routine

Perform each group for 3 sets before moving onto the next group. Take a 45 second break in between each group, and in between sets.

For example, complete A1, move directly to A2, take 45 second break, then move to set 2, etc. Once you complete set 3, take another 45 second break before moving onto the B exercises.

Here are some videos from YouTube for some of the exercises.

Renegade Row

Negative Push-ups (in my “Improve Your Push-ups” video)

Weighted Hip Raise (another one of my How-To videos…subscribe to my channel to get updates!)

Lunge Jumps

Curl-To-Press

Tricep Extention

Reverse Crunch (another How-To video on my channel)

Side Plank With Rotation (great video showing 3 levels in case you need to modify)

Remember to write down the weights you use for each set, so that in the future you can increase your weights. Increasing your load a little bit each week will help you avoid a plateau, and get stronger.

Let me know if you print it out and take it to the gym! I’d love to hear your thoughts.

Which of these exercises do you love? Which have you never tried?

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02-10-2014

Workout Plan For The Week

Do you need a week long workout plan? I decided to put together some workouts I have created, and videos into a 7 day workout plan for you, that you can follow this week!

If you like trying new things or just want to switch up your routine, then this is perfect for you :)

Here we go:

Monday

gym workout

Get Pumped At The Gym

Tuesday

30-60 minutes cardio of your choice

Wednesday

Lower Body Blast



Thursday Torch Those Arms

Friday

Off

Saturday

Sunday

There you have it-a week of workouts! Feel free to move around days, or the rest day to whatever works best for you. Also, if you want a second rest day, use the Tuesday cardio day as a rest day.

Let me know if you have any questions about any of these workouts!

I’m excited I figured out how to add Pin It buttons underneath pictures, so please feel free to pin things/follow me on Pinterest :)

Which of these workouts do you want to try?

What types of workouts would you like to see more of? I always love feedback!

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11-15-2013

Get Pumped At The Gym

TGIF! I can’t believe the response I got to my running post yesterday…thanks everyone! :)

Are you heading to the gym today to kick off the weekend the right way? If you’re looking to try something new, here’s a workout I created that hits all major muscle groups and adds a cardio component. If you weren’t planning on going to the gym, I think you should go ;)

getpumpedInstructions:

Do 10 sets of each exercises, and repeat 3-5x through depending on how much time you have/how challenging of a workout you want.

For pull-ups, use an assisted pull-up machine or band if necessary.

For the benchpress, use dumbbells if needed (if barbell is too heavy or not available at your gym).

For the kettlebell squat, hold the kettlebell up against your chest, elbows tucked in.

Use dumbbells for the “squat,curl,press.”

If you don’t need to do cardio today, or plan on doing it after, you can omit the burpees from the workout.

Let me know if you decide to try it! I’d love to hear your thoughts.

Do you prefer to workout at the gym or at home?

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09-10-2013

Crush It At The Gym Today

How? With this workout I created for you!

Print it out and take it with you to the gym if you want to try something different. It’s strength and cardio, and sure to leave you in a puddle of sweat. Make sure you have good form throughout the workout, and you can take breaks when you need to in order to ensure proper form. Here’s the first printable workout I created if you want to try that out first.

cardiowkt2

Count your reps, and then next time you can see if you have improved! Here are some descriptions for each exercise:

Bosu squat jump: This is tricky to explain but here’s a link with a very detailed explanation and pics!

Push-up with shoulder tap: Do a pushup, once in the up position tap one shoulder with opposite arm, then vice versa, then drop back down into a pushup.

Hip raise on bench: Put your feet on a standard bench, butt close to the bench. Using your heels, lift up your hips and squeeze your glutes. Come back down and repeat.

Curl-to-shoulder press: Standard bicep curl, then up into a shoulder press. Keep arms in line with your ears.

Toe touches: Lie on your back with feet straight up in the air. Crunch up and touch your hands to your feet, or as close as you can get.

*Let me know if you decide to do this workout! Good luck ;)

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