HEY!!! Welcome to Week #2 of our “Six to SEXY” contest!!!
I hope you are refreshed from your rest day to hit it hard this week.
The word for today is DETERMINED!!
I am so DARN DETERMINED to get to my goal!! I love that feeling of FOCUS!!!
DETERMINATION is a GREAT thing!!!
“The difference between the impossible and the possible lies in a man’s determination.”
-Tommy Lasorda (American Baseball Player and Coach, b.1927)
“Some are destined to succeed, some are determined to succeed.”
– H. H. Swami Tejomayananda (Indian , b.1950)
“We must remember that one determined person can make a significant difference, and that a small group of determined people can change the course of history.”
– Sonia Johnson
My determination will lead me to workout hard again today!!! I am on fire!!
hope you are equally DETERMINED to get your workout done and make it better than your last one!! Lift heavier, push harder and focus on getting results at the gym!!
Today’s workout suggestion is:
Upper body, ABS and Intervals
Be sure to start with a warm up- 10 mins on the bike is a great place to start
| UPPER BODY- Circuit- do all exercises upper body in the order as listed; repeat the circuit 3 times. #1 then immediately #2 then immediately #3 etc…then the entire series again for 3 rounds | |||||
| EXERCISES | DATE | ||||
| UPPER BODY | |||||
| #1-Chest press or Push ups regular or on knees | lbs. | ||||
| 3 sets to failure | reps. | ||||
| #2-Rows- machine or bent over holding dumbbells | lbs. | ||||
| 3 sets of 10 reps | reps. | ||||
| #3- Tricep machine or Chair dips- for triceps | lbs. | ||||
| 3 sets of 10 reps each | reps. | ||||
| #4-shoulder press machine or DB Shoulder Press | lbs. | ||||
| 3 sets of 10 reps | reps. | ||||
| #5-Bicep machine curls or DB Bicep Curl | lbs. | ||||
| 3 sets of 10 reps | reps. | ||||
| #6-Cable tricep push downs or Tricep extension | lbs. | ||||
| 3 sets of 10 reps | reps. | ||||
| #7-Standing Lateral/Side shoulder Raises (flies) with DB’s | lbs. | ||||
| 3 sets of 10 reps | reps. | ||||
ABS:
| ABS–CPTME…SIMPLE 7 for 7 – REFER to my book “AFTER BABY ABS” for an explanation of these exercises and terms |
| Passive Abs |
| Sit ups- hands on hammies |
| Vacuums!! 10- 10 seconds daily |
| Knee ups- roman chair are best |
| Traditional AB crunch |
| Ball Crunches |
| Cats/Dogs |
Then intervals like these:
Stair mill
15 mins of intervals
hard mins at 8 and 9 easy mins at 6
+ 8 mins cool down on r-bike
ALSO, Don’t forget about CHARTING YOUR HORMONES~ Here’s some questions to ask yourself~
1- what cycle day is it for you?
2- what was your weight today?
3- do you notice any water retention in your body? if yes, where?
4- are there any “other” factors of importance to note about your weight gain or loss today?
BE DETERMINED to reach your goals!! And remember that together we CAN change the world for the better!!! Let’s Be DETERMINED to lead by EXAMPLE and in turn help every woman be inspired become their best ALSO!!
Love,
Michelle