"Thin in 30"- Day 23

“Thin in 30”- Day 23

 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 #23
  “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….

NOW is the time we need to

NOW is the time we need to focus!! The end is in sight~ it’s go time!! I challenge you to hit it hard and have a no excuses mentality for the remainder of the contest!! we are getting close to the halfway mark!!

Today’s EXTRA-

AFTER your lifting circuit do the following-

HEAVY Smith lunges 4×6-8 reps

Here’s a video- they are for your BUTT!!

“The Key to your Motivation is to ENCOURAGE others!”

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

Comments

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0 thoughts on “"Thin in 30"- Day 23”

  1. CAme back from hols Sunday night. During my time away exercise was not been spot on. I managed 3 days of exercise including running and bodyweight exercises. Eats weren’t all that great mainly because I was holidaying in an apartment with extended family with lots of different food flying around which was extemely hard to resist all the time. But hey never mind it was a holiday and I am still focussed towards getting into shape.

  2. ACK! Missed my AM workout…I was just soooooooooo tired! I am gonna have to squeeze it in tonight…I CAN DO IT!

  3. Missed workout this morning. I have school 6-10 tonight after work; will need to do a late-night workout. I haven’t had anything carbonated since last month so I’m doing great on that.

  4. Uggg up a pound! WIll have to check bodyfat tomorrow. But, Im not discouraged because I feel great!!

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