Search This Blog



Check out this blog on Wednesdays for new workout plans, fitness tips, comic relief, and motivation!

June 06, 2013

(*I know I'm a day late, but it was necessary. Please forgive me)

Today's workout plan (once again) came from a routine my personal trainer and I created and uploaded to All of the exercise names are taken from JEFIT so that you can easily find and download them if you have the app. Today is back and abs day. All exercises should be performed in 8-12 reps for three sets each. (I would post pictures to make you laugh and motivate you, but the website is currently not cooperating when it comes to adding pictures...hopefully this will be fixed soon). Now let's get to that workout:

Back & Abs Workout - Weights and Cables Used

  • Warm-up your back with some stretches first. Bend over at the waist and hold your ankles with feet spread a little larger than hip width apart. Hold for 10 seconds.
  • While bending at the waist, rotate from side to side to warm-up the lower back muscles. Do this slowly in order to prevent injury.
  • Lay on your stomach and push up with your arms while keeping your feet down - arching your back. Be careful not to push your back too far, as this is a warm-up stretch.

  • Back extension - arms extended back on exercise ball
  • Barbell good morning
  • Cable Seated Row
  • Close Grip Reverse Lat Pulldown
  • One Arm Dumbbell Row
  • Air Bike
  • Alternate Heel Touchers
  • Cable Crunch
  • Cable Russian Twists
  • Decline Oblique Crunch
Take 60 seconds to rest between each rep. The entire workout should take 30-45 minutes to complete. Be very careful with the amount of weight you are using. The back muscles are very easy to strain and take a very long time to heal if pulled! Don't over-do it!

 May 29, 2013

Today's workout plan came from a routine my personal trainer and I created and uploaded to If you have never used JEFIT, you should definitely try it out. It's an awesome app that is able to be synced with your computer. You can create a profile and then update your weekly routines by choosing one from the lists available or creating your own. It's basically like facebook for gym junkies like me. :) Anyway, today was chest day. This is a routine primarily used for bulking, so all reps should be between 8-10 and weights should be heavy enough that you can barely lift them yourself at the end of each set. Do three sets of each exercise and then call it a day. (This should only take 30 minutes).

One to make you laugh:

 30 Minute Chest Workout - Weight Lifting

  • 1 - 3 minutes of arm and neck stretching (make sure to rotate shoulders with small - large arm circles before starting these exercises)
  • Warm up shoulders more with light weight lifting on the cable pull (set cable pull weight to 10 lbs, stand straight, move arm holding cable chain straight in front of you and then back to the side you started on 8-10 times. Warm up both sides. This can also be done with stretch bands)
  •   Barbell Bench Press (60 second rests in between each set for all exercises)
  •   Butterfly (This machine starts you with your arms out by your sides and your forearms pressed against the pads. You then push the pads forward until they are directly in front of you, palms facing each other. This can be performed without the machine using dumbbells as well)
  •   Dumbbell Press on Exercise Ball (Lay with shoulder-blades touching the exercise ball, body parallel to the floor, and feet spread hip-width apart. Raise and lower dumbbells in similar motion to the barbell bench press while keeping your abs pulled in and your body straight)
  •   Plyo push-up (Do a standard push-up and then press yourself off the ground with your hands so that you leave the ground. Continue for at least 12 push-ups. If you want to challenge yourself, clap between push-ups)
  •   Upper chest cable crossovers (Stand in the center of a cable system with a chain on each side of you, positioned at about hip level. Pull the chains up and slightly out in front of you over your head. Return to starting position. Keep abs pulled in to protect back)
  •   Push up to side plank (Do a standard push-up. At the top of the push-up, twist to a side plank and raise arm straight up in the air. Return to push-up position and continue. Do at least 12)
All exercises described here are labeled exactly as they are on If you need examples, please check that site.

AND one to motivate you:

May 22, 2013

Today's workout plan came from a blog I read a while back, but I altered it a little bit to make it less intense (for those who are not runners :).

*Note: Most workout blogs will not revolve around running, as I am not much of a runner, but cardio is important so it will be added throughout this page.

One to make you laugh:

30 minute Treadmill workout:


  • 3 minutes at 4.5 (low jogging pace)

Run for 1 minute at one speed and then increase the speed by .1 mph each minute up to 15 minutes (including warmup time). Then reverse. Confused yet? :)

  • 3 minute warm up at 4.5 jog
  • minute 4 - 5.0
  • minute 5 - 5.1
  • minute 6 - 5.2
  • minute 7 - 5.3
  • minute 8 - 5.4
  • minute 9 - 5.5
  • minute 10 - 5.6
  • minute 11 - 5.7
  • minute 12 - 5.8
  • minute 13 - 5.9
  • minute 14 - 6.0
  • minute 15 - 6.0
  • minute 16 - 6.0
  • minute 17 - 5.9
  • minute 18 - 5.8
  • minute 19 - 5.7
  • minute 20 - 5.6
  • minute 21 - 5.5
  • minute 22 - 5.4
  • minute 23 - 5.3
  • minute 24 - 5.2
  • minute 25 - 5.1
  • minute 26 - 5.0
  • 3 minute cool down at 4.5 jog
  • 1 minute walk

AND one to motivate you:

No comments:

Post a Comment