“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.
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.
teaching last spin class of the week and then hitting the weights!
I gave up carbonated beverages a long time ago, and my body thanks me for it!
Ran 5k this morning in the rain. Loved it! Now going to lift.
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!!!
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!
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).
CD 1 still ready to workout hard tonight 🙂
whoohooo!!!
that’s a great lifestyle choice!!!
Good!! and a Canyon Hike sounds dreamy!!
running in the rain is so refreshing at times, way to take an NO EXCUSES attitude!
Yep, here’s a link :