Hey everyone!! Another strength training day today.

In my last post “Wanna Share Your Workout? I Just Did!” I shared the Day 1 from the workout I’m winding down.

It’s served me well, so I thought it worth sharing.

Body Tricep DipsThis is my Stack of Dumbbells, everthing from 3lbs (which I don’t use anymore for myself, but sometimes for clients with injuries), all the way up to 35lbs.

Plus my “Box of Snakes” (which is what I call the box I keep all my fitness bands in).

Yes, I still have a huge record collection. What can I say? I love music, and anyone who disrespects the vinyl is going to answer to me!! LOL


This is a four day routine, but day 1 and 3 are similar, as are day 2 and 4, so here’s Day 2 (and what I did today), so now you kinda get the gist:

Warmup:

Jumping Knee Raises (touch elbow to opposite knee) x 50
Breakdancers x 50
(yah, it’s a short warmup but I’m a busy chick and it gets my heartrate up and my muscles warm so it’ll do)

Main Workout: Mini SuperCircuit Laddered (ie, increase the weight and/or decrease the reps with each set, NO REST between sets)

Standing Shoulder Press (2 x 15lbs dumbbells x 20 reps)
High Pulls (full body) (2 x 20lbs dumbbells x 20 reps)
Standard Deadlifts (2 x 25lb dumbbells x 20 reps)
I could go heavier but I only have dbs up to 35lbs and need somewhere to progress to in weight (see below)… must be time to buy 40s

no rest if possible except for a quick drink of water

Standing Shoulder Press (2 x 15lbs dumbbells x 15 reps)
High Pulls (2 x 20lbs dumbbells x 15 reps)
Standard Deadlifts (2 x 25lb dumbbells x 15 reps)

no rest if possible except for a quick drink of water

Standing Shoulder Press (2 x 20lbs dumbbells x 12 reps)
High Pulls (2 x 25lbs dumbbells x 12 reps)
Standard Deadlifts (2 x 30lb dumbbells x 12 reps)

no rest if possible except for a quick drink of water

Standing Shoulder Press (2 x 20lbs dumbbells x 8 reps)
High Pulls (2 x 25lbs dumbbells x 8 reps)
Standard Deadlifts (2 x 35lb dumbbells x 8 reps)

no rest if possible except for a quick drink of water

Standing Shoulder Press (2 x 25lbs dumbbells x 5 reps)
High Pulls (2 x 30lbs dumbbells x 5 reps)
Standard Deadlifts (2 x 35lb dumbbells x 5 reps)

no rest if possible except for a quick drink of water

Standing Shoulder Press (2 x 25lbs dumbbells x 3 reps)
High Pulls (2 x 30lbs dumbbells x 3 reps)
Standard Deadlifts (2 x 35lb dumbbells x 3 reps)

Just like in the Day 1 routine, by now I’m breathing pretty heavy.

So what do I do next?

Tricep Body Dips on the corner of my balcony (see picture or also this post: Computers, Hamstrings and New Home Workout Move)

Tricep Body Dips

Here’s where I do my Tricep Body Dips, the corner of my balcony.

Yep, I’m kind of high up so it took me some time to get used to looking down at the ground way down there.

I’m over it now.


I’m working on getting my numbers up. Right now I can do about 6 or 7 reps before I tap out, but I do that x 3 sets.

Then, I do some standing alternating Bicep Curls 3 x 10 reps each side with the 25lb dbs… not easy, lemme tell ya.

Then I do my mandatory 1 set x 10 reps of Glute Ham Raises and 1 set x 20 reps of Glute/Ham Hip Lifts like I explained last time, for my stupid hamstrings that always give me so much trouble.

Sometimes I superset my Balcony Body Tricep Dips with my Glute Ham Raises and Hip Lifts and Bicep Curls… just so I don’t have to sit around waiting, I can work something else while the tired part of me rests! Saves time, and that’s what I’m all about these days.

Then Core

Prone Leg Thrusts x 30 reps
Oblique dumbbell twists x 30 reps (holding a 10lb db, but it’s definitely time to increase that weight)
Hanging Knee Lifts (I hang from my pull-up bar) x 30 reps
Oblique Crunches (touch hand to heel) x 30 reps each side
Prone Bicycle (elbow towards opposite knee) x 100 reps total (50 each side)
Bench Pull-ins (pull your legs up to your chest) x 30 reps

And finally…
Opposite Raises x 10 reps (hold for 3 secs each)
Ab Vacuums 5 x 20 seconds held and 5 x 30 seconds held (usually done while I’m in the kitchen prepping my post workout snack)

Then I hit the computer or help some clients through their routines for the rest of the day knowing my personal own ass-kicking is done for the day!

Next week I’ll be moving on to a new routine. As of Sunday, this one will be in the history books.

What’s your workout today? I REALLY WANT TO KNOW…

So POST BELOW in the Comments box and let’s learn from each other.

Have a fit, fun and fantastic day.
Girlwithnoname