Samara Donald is: The Gym Coach

Make the most of your workout!

Post Thanksgiving Workout (#1 of 4)

Yeah yeah you ate too much on Turkey day.. join the club! It’s too easy to say “well, it’s the holidays” and give up. Don’t!! You’ve got 4 solid weeks until Christmas really hits. Do what you can, but stay the course.

If you need some new workout ideas, stay tuned over the next week as I post my workouts. This is why I started this blog and I’d love to hear if it’s helping! Leave me a comment or two, don’t be shy!

Day 1 (workout 1 of 4 in my plan): Shoulders + Back + Cardio

Shoulders (20 min)

  1. Unilateral overhead press: 4 sets x 12 reps [superset with #2]
  2. Lateral raise: 4 sets x 10 reps
  3. Inverted lateral raise + Front raise combo: 4 sets x 15 (I supersetted with mountain climbers, just to kill time in between sets.. yes i’m crazy girl!)
  4. Bent over rear delt raise: 4 sets x 12 (again, you can superset with something like toe taps on bench or jump squats, to keep heart rate up and burn extra kcals)

Back (15 min)

  1. Lat pull downs – drop set: 10 @ heavy; 12 @ mid; 15 @ light; MaxRep at super light
  2. Bent over straight arm pull down: 2 sets @ 15 reps
  3. Triangle pull downs: 3 sets @ 10 reps
  4. Rowing machine: 2 sets of 500 meters (rest at least 30 seconds between but try for both sets in under 5 minutes)

Cardio (woop woop let’s burn off some pumpkin pie!)

1. Sprint drop set (I used the treadmill, you can use eliptical or bike if you prefer):

  • 2.5 minutes @ moderate speed (mine is 6,0 mph on treadmill)
  • 1.5 minutes @ sprint speed (mine starts at 7.8 mph)
  • 2 minutes @ moderate speed
  • 1 minute @ sprint + a bit (mine was 8.0 mph)
  • 1.5 minutes @ moderate speed
  • 0.5 minutes @ sprint + all you got! (mine was 8.5 mph)
  • 1 minute @ moderate speed

2. Hill Climb (Treadmill)

  • 5 minutes @ 10.0 incline
  • 2 minutes @ 15.0 incline
  • 3 minutes @ 6.0 incline

Tomorrow… LEGS + ABS!!

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This entry was posted on November 27, 2012 by in fitness and tagged .
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