Pour It Up #Workout

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I woke up this morning dreading going to the gym.  I was tired, it was dark and cold and I had not worked out in a week – GASP!  Gotta keep it real – sometimes when we go on vacation we just do not feel like doing anything other than chilling and hanging out.  Today I found motivation from somewhere or maybe it was the fact I committed myself and told my trainer I was showing up and then the dang blasted alarm clock went off on me this morning.  Nevertheless I got my behind up.

I put on my clothes and headed on out to the gym.  It was dark and quiet not even a mouse was stirring.  Let me take that back, I did see a red fox and 2 rabbits running across the road in front of me.

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Showed up and started my workout with the trainer.  Now I am supposed to be taking a photo of me during the workout and I just could not muster it and actually left my phone at home sooooo one more day missed showing folks what I look like when I work out.  LOL.  Anywho here is the workout I did today.  Try it and tell me how you feel afterwards.

Equipment needed:

  • Dumbbells
  • Decline bench
  • Bench

 

 

Exercise

Reps

Weight

Walking lunges bicep curls 20 16 lbs
Walking lunges shoulder press 20 16 lbs
Standing rear flyes 15 16 lbs
Side lunge shoulder press – right 15 16 lbs
Side lunge front angled lateral raise – left 15 16 lbs
Lat pulls downs 20 40 lbs
Staggered push ups – right 15 NA
Staggered push ups – left 15 NA
Mountain climbers 45 seconds NA
Staggered push ups – right 15 NA
Staggered push ups – left 15 NA
Lat pulls downs 20 40 lbs
Side lunge front angled lateral raise – left 15 16 lbs
Side lunge shoulder press – right 15 16 lbs
Standing rear flyes 15 16 lbs
Walking lunges shoulder press 20 16 lbs
Walking lunges bicep curls 20 16 lbs
Wall sit 1 minutes 16 lbs
Wall sit with calf raises 30 seconds 16 lbs
Arnold presses 15 30 lbs
Decline crunches 20 NA
Decline oblique twists 20 NA
Arnold presses 15 30 lbs
Decline oblique twists 20 NA

DONE   IN 30 MINUTES

 

Disclaimer: This workout was created by a certified trainer based on my current fitness level. Please adjust weight or motion based upon your fitness level. Always consult a physician before starting any new training program

So let’s GO! Please leave a comment if you decide to perform this workout and please rate this workout. My trainer wants to know. 🙂

I was bumping Rihanna’s “Pour It Up” song in the car on 25 at 5:30 am this morning.  I know makes no sense but hey I had to get my mind right before showing up at the gym.

http://www.youtube.com/watch?v=G_pbbavq-n0

 

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