Friday, February 14, 2014

Valentines workout!

Happy Valentines Day!
Hope everyone has a great Valentines Day if your in a relationship or not! Today is about showing extra appreciation for the ones you love! Don't be down and out if your single today, but rather embrace the loved ones in your life… and if anyone asks of course you have a Valentines date his name is Gym!

Today Alicia and I showed our bis and tris some love at the gym!

Workout: Bi/Tri (Repeat each superset 4 times x 8-12 rep)

Superset 1:
-Tri kickback with cable
-Lateral cable curls
-Mountain Climbers (20)

Superset 2:
-Straight bar curl
-Rope tri pull downs
-Mountain Climbers (20)

Superset 3:
-Curl using the rope
-Straight bar pull down
-Mountain Climbers (20)

Superset 4:
-Hammer curl
-Tri kickback with dumbbells
-Mountain Climbers (20)

Superset 5:
-Preacher curl with 40 lb ez bar
-Olympic bar tricep presses (Keep hands close together in center of bar and come down a little bit above chest level then return to starting position)

Superset 6:
-Preacher curl going the opposite way with 30 lb straight bar
-Single arm overhead tri extension

Cardio:
-15 minutes on the machine we call the butt blaster but any cardio machine (elliptical, stair steppers, etc.)
-Bike sprints (Repeat 3 times through)
30 second sprint at level 9, rest 30 seconds at level 4
30 second sprint at level 10, rest 30 seconds at level 4
30 second sprint at level 11, rest 30 seconds at level 4
30 second sprint at level 12, rest 30 seconds at level 4


Opposite side preacher curl 

Beautiful flowers my amazing man sent me! 

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