The Fitnessista Workout

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Winter Shape up

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

2010:

2009:

Treadmill Workouts

Weight Workouts

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

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

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

022 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)

023

024 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 engaged025

026 Bring the weights up to shoulder height

027 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.

028

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

5. Frog crunch– this works the abdominals

030

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

031

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

033

034

033

036

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

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

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

039 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

040

041 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

042

Squeeze your shoulder blades 044 together as you bring the weight back and lifting one leg

045

046

10. Incline hammer curl– this works your biceps

047 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

048

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

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)

016

017 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)

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

021

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

026

027 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)

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

029 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)

030

031 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)

032 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

033 *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)034

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. 035

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:036

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

Back to starting position:038

039 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!)

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

041 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

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

043 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

001

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

003 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)

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

005 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

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

013

4. Chest Flye and Reverse Crunch

This works: Chest and Abdominals

008

009 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

006

007 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)

014

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

016

7. Swimming back extension

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

018

019 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

Comments

  1. okay, first off i just realized that my entry was a little unclear due to my pesky itouch! second off, i keep on reading “pom” as “porn” and think that it’s funny, lol. so here is my resubmission: POM + ginger + chia seeds = delicious and refreshing fresca drink!

  2. I was wondering if I could get an email on the Summer Shape-Up Plan! Like you… I’ve pretty much been on every diet and I like the plan that you have put together and would like to give it a shot! Reading it on the Blog is a little confusing but if that’s the only way for me to follow the Plan then so be it! Thank you and I’ve really enjoyed reading your blog so far!

    • Fitnessista says:

      hey janeen,
      all you have t do is start with week 1 and it breaks down everything for you in that post :D best of luck and please shoot me an email if you have any questions!
      happy training <3

  3. What a cool weight training resource this place is. Gonna get ripped in no time using the advise here!

  4. What yoga podcasts do you do?

  5. Christina V. says:

    Hey there!! I love your blog!! Full of great info & very inspiring. Is it too late to be put on your email list for the Winter Shape Up?!?

  6. Hi Gina,

    I would like to do Zumba at home…what dvd would you recommend for a beginner?

    Thanks in advance!

    Pam

  7. Priscilla says:

    Hi Gina,

    I just came across your page via Glamour. Could you e-mail me a copy of the Summer Shape Up Plan? I had a baby 5 months ago and am in dire need of help. Thanks!
    P

  8. LOVE, LOVE, LOVE……all your workouts and the pictures!!!

    Thank you so much, I am already doing your Iron Pumping Challenge (in Week 15 now) and plan to switch things up after next week and use some of the above.

    =) Laura

  9. Hello Gina. I wish you could add a section for Insanity workout in here. I’ve just started the program and to see your achievement (and other people comment on their experience) would be a great motivation! Thank you :)

  10. Just found out your blog and love your workout routine! I’ll add some of them to my custom workout routine after I’m done with my 2nd round of P90X.

  11. HI! I am new to your site, and I absolutely love it! You are amazing and I look forward to your posts everyday! I am not one to go to the gym but I do enjoy classes that push and motivate me. I am currently doing bootcamp twice a week, but I know that it is not enough. Which home DVD would you recommend? Physique 57′s DVDs? Aside from the DVDs how do you feel about Crossfit?
    Your advice is appreciated and trusted!

    Thanks,

    Ashley

    • Fitnessista says:

      hey girl!!
      thank you so much :)
      have you tried the bodyrock workouts?! i think you’d love them. i also adore insanity, turbofire and winsor pilates dvds

  12. I haven’t tried the bodyrock workouts yet…but I just checked out the website and it seems great! I’m going to have to get myself a gymboss timer!

    Thanks!

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