Nourish move love split strong 35 iso#

4 sets/10 reps one arm lateral raiseВ SUPERSET with external rotation.4 sets/10 reps arnold pressВ SUPERSET with bent arm raises.5 sets/5 reps seated barbell military press.4 sets/15 reps stability ball hip thrust SUPERSET bench dipsВ (last 2 sets till failure).4 sets/15 reps cable kick back SUPERSET with 10-12 reps decline EZ bar triceps extension.4 sets/10 reps stiff leggedВ dead liftsВ SUPERSET with 10-12 reps cable rope overhead triceps extension.

Nourish move love split strong 35 iso#

4 sets/20 reps prone glute lift (I did both legs at the same time, iso hold at the top) SUPERSET then 10-12 tricep pulldowns.8 sets/15 reps heavy barbell glute bridge.SIEGE WORKOUT (all exercises except вЂњGIANTвЂќ set)ДAY 6: CARDIO in the AM & GLUTES/TRICEPS in the PM.Daily BurnВ вЂњInferno WTF: Bodyweight BlitzвЂќ.

3 sets/10-12 reps standing alternating bicep curlДAY 5: HIIT in the AM & SHOULDERS in the PM.

4 sets/10 reps close grip pull downs (final 2 sest till failure).

4 sets/10 reps wide grip lat pull downs.

4 sets/10 reps underhand grip barbell rows SUPERSET WITH hyperextension.

5 minute jump rope circuit (bounce, straddle, high knees).

3 sets/25 steps walking lunges (weighted).

5 sets/10 reps varied stance leg press SUPERSET with calf press.

10 minute jump rope circuit (bounce, straddle, high knees).

4 sets/10 reps bent over rear delt raisesВ SUPER SET with alternating shoulder press (I used dumbbells)ДAY 2: METCON in the AM & LEGS in the PM METCON- 3 sets of each exercise / 30 seconds on, no rest between each exercise / 1-2 minute recovery between each set.

4 sets/10 reps face pullsВ SUPERSET with 15 kettle bell swings.

4 sets/10 reps arnold pressВ SUPERSET with plate raises.

4 sets/10 reps lateral raisesВ SUPERSET with external rotation (I used dumbbells).

2-3 minute warmup using VERY light dumbbells or plates doing THIS exercise (this is also how I end a lot of my shoulder workouts as a final burnout).

Some days IвЂ™m pressed for time, some days I need to split working out into two sessions because of my husbands schedule, sometimes my plans will change at the drop of a hat, other days I just want to go with the flow, and sometimes I will just pay attention to my body and do what it tells me (rest, recover, stretch, train, go hard, not go hard, superset, drop set, deload, etc.).ДЄs always, please remember that I am not a trainer or certified in anythingвЂ¦ IвЂ™m just your average mother & wife who loves to workout!Д«efore you begin any fitness or nutrition program, please consult your physician! WEEK 1

I have fallen in love with this вЂњfit lifeвЂќ and my only goal from here on out is to continue to improve myself, love my body, and love myself every step of the way! That being said, I would love to share my weekly training/workouts for this year with anyone who cares to follow along! Things may look jumbled, scatterbrained, and unfocused BUT IвЂ™m basically doing whatever I feel like at this point with no real plan of attack or real training program. I have no aspirations to compete in any contest, become a fitness model, or get certified for coaching/training. If that means I lift 3, 4, or 6 days a week, do HIIT or LISS or MISS for cardio, eat 3,000 calories one day and 1,500 another dayвЂ¦ so be it. My plan for 2015 is to simply enjoy my new lifestyle. I no longer feel pressured to train a certain way, do a certain amount of cardio each week, or track every calorie that I put in my body. After spending the last part of 2013 and all of 2014 getting acquainted with serious weight training, tracking macros, and two reverse dieting and cutting phases, I feel like I am finally feel like I have hit my stride.