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.
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
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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 |
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DONE IN 30 MINUTES |
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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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