The Fitnessista Workout

Workout Move of the Week:

• The Lunge and Lift
• Bicep Curl Plie Squat Combo
• Cardio Blasts with Lacey
• Burpees
• Yoga Inspired
• Short Cardio Workout

HTP Intro to Iron Pumping Plan

Intermediate Iron Pumping Plan

Elliptical Workouts

• Up the hill

• Backwards and forwards

• Boredom buster

Spin Workouts

• March 23, 2010
• March 2, 2011
  

Summer Shape Up Plan- A total body fitness plan with nutrition recommendations, to help you feel good and bikini-ready all year long

2010:

• Week 1
• Week 2
• Week 3
• Week 4

2009:

• Week 1
• Week 2
  
• Week 3
  
• Week 4
• Week 5- Repeat Week 1
  
• Week 6
  
• Week 7
  
• Week 8- Repeat Week 3
  
• Week 9
  
• Week 10
• Week 11- Repeat Week 2
• Week 12- Repeat Week 1
  

Treadmill Workouts

• RAD Workout #1
• Run it off
• Interval fun
• Boredom buster
  

Weight Workouts

• Shoulder, Chest and Triceps
• Shoulder, Chest and Triceps
• Shoulder, Chest, Tricep and Abs Circuit
  
• At home circuit workout
• Legs
• Total Body Toning Sesh
• Spring Leg Workout

August 24, 2008

After being MIA for a few weeks, here’s a brand spanking new workout (finally!).

Just like the previous workouts, this is also intended to be done circuit-style up to 3 times a week, with a day of rest in between. Just try one set of 10 reps for each exercise if you are a beginner, and int./adv girls can do 3 sets of 10-12 reps. Use a weight that is challenging to complete all of the reps for that set (beginners start out super light and can work their way up, after trying the workout one time).

As always, please honor your body and your injuries. If something hurts, or is injured, don’t work it out!!! Like I’ve said before: you can’t enjoy your superfit bod from a hospital bed! Please be careful.

Workout #3

1. Side squat and lunge- this works inner and outer things (adductors and abductors), hamstrings, quadriceps and glutes

Stand with feet shoulder-width apart, on foot on a small (stable) bench and a medicine or keetle ball in your hannds

Squat down, keeping your knees from extending past your toes, engaging your glutes

Using your raised leg as support, press down lifting the other leg; return leg to the ground (step one) and continue the squat and lift pattern

2. Stability ball chest press– this works chest and shoulders (pectorals and deltoids)

Remember to squeeze your chest as you bring the weights up

3. Lateral to horizontal raise– this works shoulders (deltoids)

Starting position: feet hip width apart, shoulders down, abs engaged

Bring the weights up to shoulder height

And out to the sides– remember not to bring the weights higher than your shoulders. Back down to starting position and repeat.

4. Stability ball calf raise– this works your calves

Start holding two dumbbells. Position yourself against a wall with the stability ball and then wrap one leg around the back of the other.

Lift onto your supporting toe and squeeze your calf– return to starting position and repeat.

5. Frog crunch– this works the abdominals

Remember to exhale as you crunch up and squeeze your stomach muscles:

6. X-file (I got this one from Women’s Health)– this works obliques

7. Prone stability ball tuck and pike– this works primarily abs, but I consider it an entire body workout

Start with your body in a straight line, shins on top of the stability ball

Crunch your abs as you bring the ball in towards your body

Push the ball back out and bring your booty as high as you can, keeping your legs straight

8. Overhead V-rope tricep press– this works the back of your arms (or as some say “chicken wings”)

Starting with feet staggered, elbows at a 90 degree angle and close to your ears

Extend your arms (without locking your elbows), squeezing your triceps

9. Dual arm row and kick — this works your back (latissimus dorsi) and glutes

Take a few feet away from the cable machine and use a fairly challenging weight

Squeeze your shoulder blades together as you bring the weight back and lifting one leg

10. Incline hammer curl– this works your biceps

By using an incline bench, your arms have further to go and have to work against more gravity… making this bicep curl a little more intense

That’s it!! I really hope you enjoy it

Please let me know if any of you give it a try and what you think!!! Thank you so very much for reading.. I appreciate it more than you know!!

Happy training,

Gina

August 3, 2008

Here it is- workout #2!!!

First of all, I just want to say thank you so so much to those of you who tried out the first workout and left such positive feedback and comments!!!! I appreciate it more than you know– thank you for making this little “hobby” such a pleasure

This workout is meant to be done circuit-style, similar to Workout #1. I did not include as many compound-exercises, as a few of these are single-muscle exercises. This means you can really focus on working that muscle (think about it as you’re doing it– it really helps!). Try to do this workout 3 times per week for the next two weeks with a day of rest in between. Beginners should aim for 1 set of 10-12 repetitions of each exercise, up to 3 sets if you are more advanced. Choose a weight that is challenging, but that will allow you to complete at least 10 reps successfully– by the last set, you should really be pushing yourself to get to the last rep. Combine with cardio of your choice for 20-60 minutes 3-6 days each week for maximum results

Please honor your body and your injuries. If something hurts, or bothers you, don’t work it out!!! It’s not worth injuring yourself further.

Enjoy! Please let me know what you think!

Workout #2

* Warm up for 5-7 minutes with cardio of your choice

1. V-glutes (works the booty –glutes– and lower back  –erector spinae– and helps you to get those awesome lower back dimples)

Make sure to squeeze your glutes as you bring you legs up and your feet together

2. Reverse wide-grip row (works the back –latissumus dorsi)

Keep your arms in line with your shoulders, making a perpendicular angle with your forearms

3. Single-arm tricep press (works your triceps, the backs of your arms, or what some refer to as their “chicken wings”)

Squeeze the back of your arm, keeping your elbows close to your body, and bring the weight slowly back up to elbow height to compete the rest of your reps

4. Straight-bar press down (works your rear deltoids- the back of your shoulders)

Take a couple of steps away from the cable machine and keep your legs hip-width apart and your knees soft

Bring the weight down, keeping your elbows slightly bent, and then bring the weight slowly back up to shoulder height to complete the rest of the reps

5. Hamstring stability ball roll (this is one of my absolute favorites- it works your glutes, hamstrings –backs of your thighs– and core)

Make sure to keep your hips as high off the ground as you can

***For those of you with minor knee issues, keep your legs straight out on top of the stability ball and lower your hips to the floor and back up– this will work the same muscles without tweaking your knees

6. Stiff-leg pullover crunch (works the entire abdominal– rectus abdominus)

Use super-light weights for this one (I’m using 5′s) and strive to keep your arms as close to your ears as you can for the duration of the exercise

*My arms should be closer to my ears for this one, but it got a little rough holding this for the camera

7. Wall squat and hammer curl (works glutes, hamstrings, quadriceps  –front of thighs– and biceps)

Standing against a wall, scoot your feet out until you can bend your knees, making your thighs parallel to the floor:  (minor knee issues can do this standing, hip width apart)

Hammer curl the weights up, and finish as many bicep curls as you are going to do (10-12) in the squat position. Stand up, rest, and begin the next set.

8. Gina’s Pec n’ Press (this move was named for me because I introduced it to the last gym I worked at- it works your shoulders, biceps and chest)

Elbows slightly in front of your shoulders with your arms parallel to the floor:

Bring the weights in, keeping your elbows at the same perpendicular angle and squeeze your chest muscles

Back to starting position:

Bring the weights overhead without locking your elbows, then back to starting position for the next rep

9. Circle obliques (another one of my all-time favorites-  this one will definitely make you a little sore!)

Toes pointing up, with hands in fists– thumbs extended and pointing at your chest

Crunching your abs and exhaling, bring your right shoulder off the ground toward your left knee and begin to make a circular pattern with your torso

Complete the “body circle” by lifting your left shoulder off the ground as you continue to crunch your abs

Back to starting position– continue to make 10-12 circles to the right, followed by 10-12 on the left side.

Either complete the cardio portion of your workout following the weight session, or cool down for at least 5 minutes by doing low intensity cardio and stretching.

Happy training!!!!!!

Here’s workout #1! I thought it would be something fun to do for my readers (all 5 of you haha). These are meant to be done circuit style 3 times a week, with a day of rest in between. For each exercise, if you are a beginner, I would recommend 1 set of 8-10 reps for your first time. Beginners: choose light weights for the first week and then challenge yourself a little more next week. For intermediate/advanced gymgoers, I would do 3 sets of each exercise with 10-12 reps. Rest for 15-30 seconds in between sets, until you’re ready to go again.

Combine with cardio of your choice 4-6 days per week. 20 minutes if you’re a beginner, 30-60 minutes for int/adv.

Almost all of the following exercises are compound exercises meaning that they work more than one muscle group at a time. This means a shorter, more intense and more effective workout! And more time to shop

Remember to honor your body and your injuries. If something is injured or bothering you, don’t work it out!!! You won’t get to enjoy your superfit bod from a hospital bed. Be smart!!!

So here it is, Circuit #1:
1. Bent-Over Row and Kickback

It works: Latimus Dorsi (Back) and Triceps

Make sure to keep your back flat and squeeze your shoulder blades together

Focus on the back of your arms (triceps) as you bring the weights back- do not bring them higher than your back

2. Plie and Bicep Curl (I would reduce the amount of sets of this one to 1 or 2 since the following exercise works similar muscle groups)

What it works: Biceps, Inner thighs, Glutes (booty) and Quads (top of thighs)

Feet a little further than shoulder-width with toes pointing outward

Keeping your elbows next to your body, curl the weights up and plie- think about squeezing your biceps and thighs as you do so

3. Ballerina Plie

What it works: Quads, Inner thighs, Glutes (booty) and Calves

Same kind of move- holding a dumbbell and remaining on your toes the entire time. Remember to keep your back straight

4. Chest Flye and Reverse Crunch

This works: Chest and Abdominals

Keep your weights from touching the floor and try to keep your legs at the same angle they were at on the ground and crunch your abs. As you gently bring your feet back down, bring the weights back together and squeeze your pectorals (chest).

5. Lunge and Lateral Raise

This works: Quads and Shoulders

Make sure to sink straight down (instead of forward) bending both legs and do not let your front knee extend past your front toe. As you lunge, bring the weights up to shoulder height.

6. Oblique Crunch with Dumbell

Works obliques (sides of your abs)

Remember to exhale as you crunch up and try to reach for your toes with the weight

7. Swimming back extension

Works: Lower back (erector spinae) and the backs of your shoulders (rear deltoids)

Squeeze your shoulder blades together as you bring your arms back

Well there ya go! I hope everyone likes this new addition to the blog I would love any feedback! Just print it out and take it with you to the gym— I’ll be posting new workouts every two weeks.

Take care!

Gina