Back workouts (bis & shoulders), Chest workout (triceps), contests, Legs

SX70: Phase 2 NEW WORKOUTS!! PRE-Exhaust

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SX70: PHASE 2 NEW WORKOUTS!! PRE-EXHAUST

Well today is our first day of phase 2 for our”Sexy in 70″~ and if you look at the workout, the exercises are basically the same just in BACKWARDS order!!  It’s amazing how doing a workout backward from time to time really creates some nice results.  Typically though it’s best to do the BIGGEST exercises first, but for these 2 weeks we’ll switch it up!  I call it “PRE-exhausting” your muscles 🙂

FUN, FUN!!!

Here are the details~

“SX70” Workout Log~Phase 2 ( the second 2 weeks)
SX70 Ph 2
Mon
Tues
Wed
Thur
Fri
Sat
Sun
Week 3
Lift Lower Body
ABS
Lift Upper
Intervals
Off
Lift Lower Body
ABS
Lift Upper
Intervals
 Active rest- Walk?
Off or extra cardio
Week 4
Lift Lower Body
ABS
Lift Upper
Intervals
Off
Lift Lower Body
ABS
Lift Upper
Intervals
 Active rest- Walk?
Off or extra cardio
Ph3
week
5		 TBA! STAY
Focused		 DO
It!		 MOJO Believe Bikini
Body!!		 SEXY!
“FCH” Workout Log~Phase 2 ( the second 2 weeks)
Exercise
DATE
Leg Day
set 1
set2
set 3
set1
set 2
set 3
10 min
Warm up
Pre-
Walking Lunges
lbs.
Exhaust
2x30steps
reps.
abs
between sets of lunges
2sets
#1
Leg Curls
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of leg curls
2sets
#2
Leg Extensions
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of leg extension
2sets
#3
Dead Lifts
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of dead lifts
2sets
#4
Squats
lbs.
3×10(buffing); 3×6 (boosting)
reps.
bonus
lbs.
reps.
bonus
lbs.
reps
Exercise
DATE
Upper body Day
set 1
set2
set 3
set1
set 2
set 3
10 min
Warm up
Pre-
Push ups
Exhaust
2x15reps or failure
reps.
abs
between sets of Push ups
2sets
#1
Rows
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of Rows
2sets
#2
Flys
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of Flys
2sets
#3
Pull ups
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of Pull ups
2sets
#4
Bench/Chest Press
lbs.
3×10(buffing); 3×6 (boosting)
reps.
bonus
lbs.
reps.
bonus
lbs.
reps.
20 min
INTERVALS

BUFFING PACE- Continual motion, keep hear rate high. Do a set of lifting, a set of abs, a set of lifting, etc…Little to no rest–FAST EXERCISE, but keep it as heavy as you can.  Challenge= CHANGE

BOOSTING PACE- More relaxed but heavier.  Do a set of lifting, followed by a short set of abs, plus take 1 min of rest, then do your next set of lifting…RECOVER between lifting sets and CHALLENGE yourself to lift heavy!

Abs ideas= knee ups on bench, vacuums, cats/dogs, walking/standing high knees, abs on  a ball, crunches, decline cruches, ab machines, etc…


Comments

comments

20 Replies to “SX70: Phase 2 NEW WORKOUTS!! PRE-Exhaust”

  6. I missed the gym last week (overcommitment between teaching and school committments) – should I follow week 2 or go straight to week 3?

  9. it’s a good program…if you stick to it and if you make sure to challenge your BIG MUSCLES with heavy enough weights.

  11. I’d say to do week 2 and not to miss anymore…YOU MUST TAKE TIME TO CARE FOR YOU!! YOU Are IMPORTANT!

  15. Thanks I started week 2 – and loving it! Appreciate you taking the time to answer my question!

  16. Excited for my bikini body! 🙂 Already seeing changes after the first two weeks!!!

  18. So I am a week behind- beginning week 4 – now down 3lbs – this is the first time in a year I have seen the scale go down since I started thyroid meds….so I am in a happy place – thanks Michelle.

    Week 4 is going to ROCK!

  20. Thanks for the workout! Change is good! Love the challenge of the lunges! Back to booty basics! haha!

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