"Thin in 30"- Day 13

“Thin in 30”- Day 13

 

Today’s workout is a circuit style lifting workout.  What that means is to do a set the first exercise, then the next, then the next, etc…until the entire list of exercises is complete- then REPEAT the entire series for the allotted sets.

For this specific workout we are focusing on “auxiliary” lifts- different exercises than we did on day 1 that will “hit” our muscles a little differently.  The moves are mostly for smaller muscle groups than BASIC moves, thus termed Auxiliary.

Workout:

Workout  Day #13
  “Auxiliary day”
CIRCUIT very little rest between sets= 15-30 seconds
Exercises: Upper:

1.

Push ups

 

3×15

2.

Tricep extensions

 

3×10

3.

Bicep curls

 

3×10

4.

Shoulder press

 

3×10

 

Lower:

5.

Leg curls

 

3×10 

6.

Leg extensions

 

3×10 

 

ABS:

7.

Old school sit ups

8.

Cats/dogs

 

 

 

 

Substitutions:

Push ups- On knee push ups, wall push ups, perfect push ups, chest press machine, DB press on ball, etc….

Tricep extensions- chair dips, tricep push downs, tricep kick backs, french press, tricep machine, overhead db extensions, etc…

Shoulder press- DB overhead press, military/shoulder press machine, Arnolds, etc…

Leg Curls- dead lifts all varieties, ball leg curls, froggy squats

Leg Extensions- lunges -stationary, walking, smith, etc…, Close stance squats, front squats, leg press, etc….

 

Today’s Diet Focus:

NO Carbonation!

Carbonation throws our entire body’s pH balance off- eliminating it will help you eliminate toxins from your system and allow your body to function in a less stressed state.  Less stress=more results!

Here’s some cool info on it: http://www.ehow.com/about_6362618_carbonated-flat-water-healthy-kidneys.html

~~~~~~

Keep us posted on how you are doing by taking a few mins to blog in the rally room.  Blogging is easy- just write what you are thinking, what you did for the day, how you feel, what you ate, what your plans are, etc…

 

You can’t do it wrong~ so JUST DO IT!!

 

Your friend,

Michelle

p.s.

Week #3 workouts attached for download!!

Thin in 30 – Week 3

Comments

comments

0 thoughts on “"Thin in 30"- Day 13”

  1. Do you have a “dictionary” of you exercises someplace? I have looked on your site but am still not able to find some of them. I don’t know how to do some of these exercises. And I don’t know what some of your terms mean. I have just been doing the alternate exercises you recommend in place of the ones i am not familiar with.

  2. I have never been a big pop drinker so this is pretty easy for me…but I love this info…thanks! I am switching today’s workout with tomorrow…today I am planning on walking the Canyon tonight and will lift tomorrow! I love these downloads you are giving us…makes it a no-brainer! THANKS!!!

  3. I have only been drinking water and no soda. I actually have begun to want water which is an accomplishment because I used to drink about 32 oz. of water a week and lived on coffee and soda!

  4. I haven’t had soda in years so this is definitely no problem for me. The only things I drink now are water, tea, and the occasional coffee. Looking forward to tonight’s workout(s).

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