Q.U.E.E.N. #Workout

Today was my second day back with my personal trainer Heather and it felt good.  The gym was a little muggy  and humid but other than that I think I am quickly getting back into the groove of things.  You see last month I traded working out with weights twice a week for boot camp which is  rigorous workout with a bunch of cardio that helps to literally melt the fat away.  I feel that my body constantly needs to stay guessing and the pounding was killing my feet.  I also need new running shoes.  Until that happens, I am back in the gym hitting the iron.

Who knew lifting can make you sweat just as hard as all of the jumping jacks, sprints, intervals, jump rope and agility ladders?  I constantly have to rinse my scalp after my workouts because I am typically drenched.  I named this workout Q.U.E.E.N after the newest Janelle Monae joint with Erykah Badu.  That song is slammin’ and I felt like a queen today getting bigger, badder and stronger so for all you QUEENS out there who respect yourselves and call the shots…this workout is for YOU!

Please let me know what you think of it after you’ve tried it by leaving a comment below.  Thank you Fitales!!!!

Equipment needed:

  • Dumbbells
  • Bench
  • Seated hamstring machine
  • Cable machine




Seated hamstring curls – mid range 10 50
Seated hamstring curls – bottom range 10 50
Seated hamstring curls – full range 10 50
Push ups (5) and mountain climbers    (10 sec) X 3 3 times NA
Reverse grip lat pull downs 15 30
Squats 15 90
Tricep extensions 20 30


Decline ab crunches 20 NA
Decline Russian twists 15 NA
Backward lunge bicep curl – right 15 30
Backward lunge hammer curl – left 15 30



To add to this wonderful workout, I was feeling extra powerful because I drank 32 oz of green smoothie along with 2, count’em 2 salads at lunch (taco and garden).  One of the salads contained the red leaf lettuce from my home garden.  Mmmmmm mmmm GOOD!

My salad went from this

My salad went from this



To this

And finally to this....YUMMY!  #Saladjam

And finally to this….YUMMY! #Saladjam

I stayed hydrated all day with my water.


And to top off my day I came home after work to my latest edition of Oxygen Magazine waiting for me!  Today was a good day.


Now let’s jam to Janelle.

Disclaimer: This workout was created by a certified trainer based for 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. 🙂

3 Replies to "Q.U.E.E.N. #Workout"

  • comment-avatar
    Bowflex SelectTech 552 May 15, 2013 (9:16 am)

    There are other brands, such as Bowflex SelectTech and Cap Barbell, that also
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    • comment-avatar
      DSTPRL May 20, 2013 (11:59 am)

      I need to check those out.

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