Tag Archives: Crunch (exercise)

Fit Mommy: My Monday Workout

This was my workout for the day:

Upper Body Focus:

3 x 12 upright row w/20lb barbell

3 x 12 lateral raise per arm w/10lb dumbbells

3 x 12 shoulder raise per arm w/10 lb kettlebells

3 x12 alternating curls per arm w/25lb dumbbells

3 x 12 military press w/20lb barbell

3 x 12 skull crushers w/20lb barbell

3 x 12 tricep kickbacks per arm w/10lb dumbbells

3 x 12 one-armed row per arm w/25lb dumbbells

3 x 12 front raise per arm w/5lb dumbbells

3 x 12 single arm tricep extension, per arm w/10lb dumbbells

3 x 12 reverse curls w/20lb barbell

3 x 12 wrist curl, per arm w/10lb dumbbells

3 x 12 good morning bows w/20lb barbell

3 x 12 dumbbell flys w/10lb kettlebells

3 x 12 supermans

3 x 12 standing kettlebell press-ups per arm w/10lb kettlebells

Abs: 150 crunches using pilates ball, 150 side bends using 25lb weights (75/side), side crunches using pilates ball, 75 toe touches, 75 flutter kicks, 75 scissor kicks, and 75 reverse crunches,

Cardio: two rounds of Tabata followed by four 3:00 rounds of shadow boxing

Total workout time: 100 minutes

Currently I’m working on securing more dumbbells for my home gym as the 10lb weights aren’t as challenging on some exercises, but the 20 pounders are too much; so I’m looking to get a couple more dumbbells where I can change the plates out to make them fit my needs.

Some days I alternate my sets to four or five of varying repetitions depending on my goals for the day, but I always break it up into either upper or lower body work as opposed to defining a muscle group; it’s a plan that has worked for me thus far.

The number of Tabata’s I do varies on the day as well. Sometimes I feel good enough to do three or four circuits, whereas other times I can only get through one depending on how fatigued or sore my muscles are from the prior day’s routine.

The shadow boxing is a fun incorporation that really gets my heart pumping so I love ending off with that—although I have to wait a couple minutes after completing the Tabata session before I have the breath to begin.

I work on Abs daily and I have never been comfortable just doing sets of 12 or 15 like most of my mags advise, that just has never gotten me the results I’m seeing now—despite my dedication to eating well—so I continue to focus on completing at least 700 repetitions to really give my abs some lovin.

What did you all do today?


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Fit Mommy: Tabata for You

I tend to incorporate a round or two—sometimes three if I’m really in the zone—of Tabata after each weight training session. I lift three to four days a week and love the idea of incorporating a short interval of high-intensity training to compliment my strength regimen. It’s something that has worked wonders for burning fat from the more stubborn areas of my body.

You can truly make Tabata’s your own using just about any type of exercise; so long as you do them at a high intensity, you’re well on your way to reaping the benefits.

Here’s one that could be worth a try:

Happy Friday!

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