I change my workouts every 3 weeks, so check here often to see what I’m up to!

Currently I am working with a personal trainer 2-3X a week, so check in to see what he has me doing!

February 3

Warm up: dynamic stretching
-600 meters rowing

Main set:
-1 minute of box jumps/shuffles
-20 squats and throw medicine ball on wall
-1 minute jump rope
Repeat whole set 4 times

-20 tricep cable pull down-100lbs
-30 seconds slamming ropes on ground
-1 minute of jumping jacks
Repeat 4 times

-1 minute of box jumps/shuffles
-20 squats and throw medicine ball on wall
-1 minute jump rope
Repeat whole set 4 times

-1 minute jump rope
-15 jump squats holding 35lbs
-6 pull ups
Repeat 4 times

-5 minutes jump rope
-5 minutes box jumps

Cooldown: foam roll and stretch

January 30

• 100 meters rowing
• 15 Kettlebell deadlifts to upright rows (33lbs)
• 100 meters rowing
• 15 dips
• 100 meters rowing
• 15 jumping lunges
• 100 meters rowing
• 15 squats to shoulder press with 20lb medicine ball
• 100 meters rowing
• 15 chest presses, 35lbs
• 100 meters rowing

Repeat this whole set for 30 minutes about 6 times..

THEN…

• 30 seconds jumping rope
• 15 Kettlebell deadlifts to upright rows (33lbs)
• 30 seconds jumping rope
• 15 dips
• 30 seconds jumping rope
• 15 jumping lunges
• 30 seconds jumping rope
• 15 squats to shoulder press with 20lb medicine ball
• 30 seconds jumping rope
• 15 chest presses, 35lbs
• 30 seconds jumping rope

and repeat this whole set for another 30 minutes, roughly 5-6 times

Then cooldown with some foam rolling and stretching :)

January 27

Warm up:
-30 seconds of high knees
-15 air squats
Repeat 3 times

Main set:
-15 squats to shoulder press (35lbs)
-1 minute of weighted jump rope
Repeat 5 times, no breaks

-30 kettlebell swings (15kg)
-6 pull ups, assisted
-1 minute of jump rope
Repeat whole set 5 times, no breaks

-15 jumping lunges, knee touching floor
-10 dips
Repeat 3 times, no breaks

-1 minute shuffle jumps/hops
-20 plank plies on stability ball
Repeat 3 times, no break

-15 burpees

Cooldown:
-foam roll and stretch and drool over my trainer

January 25

Warmup: 10 burpees to shoulder press holding a 10lb dumbbell in each hand

Main set:
-3 minutes of jump rope (2 minutes tricks)

-15 jump squats holding a 10lb medicine ball
-6 pull ups
Repeat 4 times

-30 seconds jumping jacks
-30 seconds of burpees
Repeat 4 times, no breaks

-10 seconds high knees
-5 air squats
Repeat 5 times, 30 second break, then repeat whole thing 2 more times!

-15 step ups each side on bench
-10 pushups on bench
Repeat 3 times, rest 30 seconds, repeat another 3 times

-light ab work

-30 minutes on spin bike

January 23

Warm up: 3 minutes jump rope

Main set:
20 kettlebell swings, 40lbs
1 minute jump rope
Repeat 5 times, no breaks

-15 squats with a medicine ball throw against wall
-1 minute mountain climbers
Repeat 4 times, no breaks

-45 seconds jumping jacks
-15 assisted dips
Repeat 5 times, no breaks

-30 seconds of rope slamming
-15 assisted pull ups
Repeat 4 times, no break

-row 1 minute sprint
-row 1 minute moderate
Repeat 5 times, no rest

Cool down: stretch and foam roll

Jan 6, 2012

Warm up: row 500 meters

Main set:

• - 25 kettlebell swings, 25lbs
• -30 seconds jump rope

Repeat set 3 times no rest 1 minute rest

• -25 jump squats -5 full pushups on the floor
• -15 bent over rows, 25lbs total -20 situps

Repeat whole set 5 times, 30 second rest after each total set

• -walking lunges, holding 50lbs
• 45 seconds jumping jacks

Repeat whole set 4 times, no breaks

Cool down-stretching and foam roller

Jan 4, 2012

Warm-up: 500 meters rowing sprint, under 2 minutes

Main set:
-15, 25lb kettlebell swings
-banded sprints (my trainer wrapped a band around me and held me back as I sprinted)
Repeat this set 5 times

-jump rope 30 seconds
-10 squats
Repeat whole set 3 times

-2 pushups on the ground
-2 reverse/hanging barbell rows
Repeat and alternate for 90 seconds
Repeat whole set 3 times

-on a box step, one leg on box, one leg on floor, bring leg on floor up, knee to cheat, then back down. Repeat 30 seconds on each leg, repeat whole set 3 times

-row 1 minute sprint
-slam ropes to ground for 1 minute
Repeat whole set 3 times
(that’s where I threw up haha)

-5 burpees

Cool-down: abs and stretching

End of December

Warm-up:
15 burpees
10 back squats 45lbs
10 back squats 65lbs
10 back squats 75lbs

Main circuit:
Row 250 meters
10 tricep dips, assisted
30 kettlebell swings, 28lbs
15 switch splits (jumping lunges)
30 second plank on slide board
Repeat whole circuit 5 times, no breaks at all until all 5 sets are done

Second set:
-Run from corner to corner on basketball court, at each corner do squats starting with 10, then 9 on next corner, 8 at next corner, and so on until down to 0.
-on dip machine, hold self up with arms and bring knees to your chest 10x. Repeat
-on stairs, place 1 foot on step and 1 on ground, jump up and switch feet- do 50 times (increase to 60 then 70 on next sets)
- standing sideways with 1 foot on step and one off, tap toe on ground to toe on step, 25 on each leg.
Repeat these 2 things 3 times
-holding a 45lb bar vertically with it resting on ground, swing it from side to side, twisting torso- 10 times x2

Cool down:
Stretch and foam roll

4th sessions with trainer

Warm-up:

• 4 laps around the basketball court
• burpees then a forward hop, all the way across the basketball court and back (yeah…)

Main set:

• while holding two 10lbs weights, burpees to shoulder press, 10 reps
• 10 reps, squat with shoulder press, 20lbs X2
• 1 minute rest :)
• 1 minute jump rope
• 10 pull-ups, assisted
• 1 minute jump rope
• 10 pull ups, assisted
• 1 minute rest :)
• 10 single arm kettlebell swings, 20lbs
• 10 pushups
• 10 single arm kettlebell swings, 20lbs
• 10 pushups
• 1 minute rest :)
• back to the basketball court- 2 laps around running
• frog hops (squat as low as possible and make small hops forward)- across the basketball court halfway, then sprint the remaining half of the court and sprint back the whole length. Rest 1 minute then repeat 3X
• side to side shuffles down the court, 3 squats, then shuffle back. Repeat 5X
• bear crawl- down the court only. (on all fours, crawl like a bear, fast)
• 2 minute rest :)
• 1 minute rowing, fast
• 30 seconds of ropes (slamming them down on the ground)
• 1 minute rowing, fast
• 30 seconds of ropes
• 1 minute of rowing, fast
• 30 seconds of ropes
• 1 minute of rowing, fast
• 30 seconds of ropes
• rest 2-3 minutes :)

Cool-down:

• Lying down leg raises to toe touches (ab work), 20 reps X2
• foam roller

Dec 20, 2011

Front squat 45lbs 10 reps
150 meters rowing sprint
6-8 pullups assisted
150 meters rowing sprint
Single arm cable push, 10 reps per side
150 meters rowing sprint
Repeat whole circuit 5 times, no tests in between-AT ALL!

Mountain climbers 45 seconds on slide board
Pike plié on slide board
Single leg squat, 20 on each side

10 deadlifts 20lbs
10 bent over rows 20lbs
10 shoulder presses 20lbs
10 back squats 20lbs
10 pushups
Repeat whole circuit 4 times, 45 second rest in between each circuit

On basketball court- sprint from one end and back- repeat 5 times
Walking lunges across court and back
Sprint from one side to the other 3x

600 meters of rowing- cool down

Dec 15, 2011

10 front squats with 45lb dumbbell
45 seconds mountain climbers
X 3, 10 second rest in between sets

1 minute rest

10 assisted dips on 76lbs
45 seconds of jumping rope
X 3, no rests till done all 3 sets

1 minute rest

10 hanging/reclining rows on bar
10 medicine ball shoulder presses to slamming it on floor
X 3, no rests till done all 3 sets

1 minute rest

6 upright rows with 25lb kettlebell
200 meters of rowing
X 3, no rests till done all 3 sets

1 minute rest

45 seconds of shuffle hops on/off small step
X 2, 10 second rest between sets

30 second rest

25 sit-ups
30 seconds of scissors
20 seconds of horizontal scissors
15 seconds of bicycle

Stretch/foam roller

Dec 13, 2011

25 kettlebell swings 14kg
10 assisted pull-ups on 64lbs
10 pushups, military style
30 seconds of switch splits
30 seconds of shoulder presses with 30lbs

Repeat whole set 4 times

20 minute circuit on spin bikes, 30 seconds fast/standing then 30 seconds resting pace

Light ab work- crunches, planks, scissors

Finished the workout with 10 burpees, 30 seconds of high knees, and 30 seconds of jumping jacks

____________________________________________

Circuit # 4 August 29-Sept 2 (3X/week, non-consecutive days) I just edited the last circuit I was doing and this is the 3rd week of it. Next week I’ll have a new circuit :)

• 20x squats w/ shoulder press (legs, butt, shoulders, back, core stability)

• 10x push ups w/ knee to chest via side of body, not underneath chest (arms, chest, back, shoulders, legs, obliques, core stability)
• mountain climbers-1 minute (core, chest, back, shoulders)
• 10x split squats (each leg) w/ bicep curls (20lbs each) (hamstrings, butt, biceps, legs)
• deadlift (hamstrings, butt, legs) (60lbs)
  
• 20x v-ups (lower abs, upper abs)
• 12x Bent over rows with barbell- 50lbs (back)
• 15 tricep dips w/ feet on stability ball (triceps, core)
• 15 chest presses w/ dumbbells (chest) (40lbs)
  
• Repeat whole circuit 3X

Circuit #1 Aug 15-Aug 29 (to be done 3X/week on non-consecutive days)

• 50x jumping jacks (cardio, total body toning)
• 20x squats w/ shoulder press (legs, butt, shoulders, back, core stability)
• 20x push ups w/ knee to chest via side of body, not underneath chest (arms, chest, back, shoulders, legs, obliques, core stability)
• 20x lunges (each leg) w/ bicep curls & transition into deadlift (hamstrings, butt, biceps, legs)
• 50x jumping jacks (cardio, total body toning)
  20x v-ups (lower abs, upper abs)
• 20x Bent over rows with barbell- 50lbs (back)
• 20 tricep dips w/ feet on stability ball (triceps, core)
• 20 chest presses (chest)
• Repeat whole circuit :)

I followed that circuit w/ 20 minutes of intense treadmill intervals. I’m going to do this Mon, Wed, and Fri for the next 2 weeks :)

Circuit #2- Aug 7-Aug 13 (I made this total body circuit for a friend and started doing it myself. It’s killer!)

-split squat with bicep curl 10 each leg (squat/lunge with one leg on floor and one leg on a bench or chair behind you, as you squat, perform a bicep curl, then lower arms and return to start, repeat)

-standing mountain climbers, 1min (standing, raise arms up overhead and lift knees high to chest while moving arms as if climbing, use core to lift legs)

-roundhouse kicks, 25 each leg (chuck norris roundhouse kick, I’m sure you get it haha)

-corkscrews, 20 (laying on back with legs raised straight up, point heels to the sky, slowly engage lower abs and lift hips off floor and twist to one side, return to start and repeat on the other side, you may place your hands under your butt for comfort)

-military pushups 20 (regular pushups with elbows by side, start on knees, keep your elbows close, you’ll feel it in your triceps!)

-bridge w/ chest press 20 (laying on back with knees bent, lift hips off floor into a bridge. Holding dumbbells, perform 20 chest presses while holding the bridge pose. To make it more challenging, lift on leg and cross it over the other)

-step back lunge to deadlift 20(hold dumbbells and stand up straight with feet hip width apart. Step back into a lunge with right foot, hold for 2-3 seconds, then step right foot forward and transition smoothly into a deadlift, keep back straight. Return to standing and complete with other side)

-bent over row to tricep kickback 20(stand with feet hip width apart, holding dumbbells lower into a chair pose. Perform 1 bent over row by bringing elbows straight back so hands end up near chest, hold there and perform 1 tricep kickback by keeping the elbows high and bringing the arms straight back. Staying bent over, repeat sequesnce)

-pylometirc squat 20 reps (stand with feet hip width apart, perform one squat, then explode up into a jump and land back in a squat with soft knees! Do not return to standing, just continue to squat and jump!)

-plank pushups 20 (starting in plank on elbows, slowly push off one arm then the other to move into a full arm plank, hold for 3 seconds, then, one arm at a time, lower back to elbow plank- keep body straight and dont let your abs dip)

-triceps dips on bench/chair 20 (to make it harder, try lifting a leg)

-russian twists w/ weight- 40

REPEAT CIRCUIT 2-3X

* followed this with 30 minutes of cardio, usually running or swimming :)

Circuit #3- Made this about a month ago for a friend. Again, 3X/week, non consecutive days

- squat then jump into plank, repeat - 10 times
-mountain climbers- 1 minute
-forward kick & touch toes- 25, alternating legs
-russian twists w/ weight (hold a dumbell and twist) - 40

-1 legged pushup- 20, switch legs after 10
-squat with shoulder press- 20 (rest weights on shoulder, as you rise from the squat, shoulder press)
-suitcases (lie on back with legs out and arms reached over head, close your body like a suitcase, bring legs up straight and reach arms over to touch toes) -20

-tricep dips on bench/chair- 20 (to make it harder, try lifting a leg)
-superman hold -60 seconds (on stomach, reach arms back by side and left legs, raise chest off ground)
-plank- 60 seconds (to make it harder, lift a leg)

REPEAT CIRCUIT 2-3X

*followed with 30-45 minutes of cardio

July 18-August 7

Monday:

Cardio: Swim 45-60 laps

Weights: Legs

• squats w/ 50lb barbell 3 X 20
• lunges w/ 50lb barbell 3 X 20
• calf raises w/ 50lb 3 X 20
• deadlifts w/ 50lb barbell 3 X 20
• leg presses 135lb 3 X 20
• leg extensions 60lbs 3 X 20
• hamstring curls 50lbs 3 X 20

Tuesday:

Cardio: Swim 45-60 laps

Weights: Back

• lat pulldowns 60lbs 3 X 20
• reverse grip lat pulldowns 60lbs 3 X 20
• seated rows 60lbs 3 X 20
• midrise seated rows 60lbs 3 X 20
• high back rows 40lbs 3 X 20
• lawn mowers 15lb dumbbell 3 X 20

Wednesday:

Cardio: Swim 45-60 laps

Weights: Chest

• incline chest press 60 lbs 3 X 20
• chest press 50lbs 3 X 20
• pectoral machine press 40lbs 3 X 20
• uneven pushups 3 X 20
• chest fly on stability ball 15lb dumbbell 3 X 20

Thursday:

Cardio: Swim 45-60 laps

Weights: Shoulders, Triceps, & Biceps

• midfront lat rise 15lbs dumbbells 20 reps
• bicep curls 15lb dumbbells 20 reps
• tricep dips w/ feet on ball 20 reps
• shoulder press 15lbs dumbbells 20 reps
• hammer curls 15lbs dumbbells 20 reps
• tricep kickbacks 15lbs dumbbells 20 reps
• side lat raise 10lbs dumbbells 20 reps
• reverse grip bicep curls 15lbs dumbbells 20 reps
• skullcrushers 15lbs dumbbells 20 reps

Friday:

Cardio: Swim 45-60 laps

Weights: Abs

• toe touches 3 X 20
• v-ups 20 reps
• side plank dips 25 each side
• plank 60 seconds
• scissors 3 X 20
• hanging knee raises 20 reps
• reverse crunches on bench 20 reps
• twisted toe touches 40 reps
• russian twists w/ 8lb medicine ball 50 reps

Saturday:

Cardio: Swim 30-45 laps

Sunday: REST :)

I also do 2- 45 minute bike rides a week, usually around town, and I do yoga 1-2 times a week for stability and to stretch.