Weight lifting 101 and 4 workouts

O.K!  I stayed up a little late last night and put together 4 workouts for a couple of my friends.  I suggest lifting weights 3-4 days a week.  These workouts are full body workouts with abs and cardio as well.  First off, I have a little bit to say about lifting weights.  To get seriously lean and toned , you MUST eat clean FIRST and LIFT WEIGHTS second.  And I’m not talking 5 lb. dumbbells.  For best results, you should follow a routine where you lift 8-12 reps of an exercise for 3 sets.  You NEED to lift heavy enough that the last 2 reps you can barely lift!!!!  THIS IS KEY!!!  

GET RID OF THESE WEIGHTS!!!!!

GET RID OF THESE WEIGHTS!!!!!

LIFT HEAVY to BE LEAN and BURN more FAT!

LIFT HEAVY to BE LEAN and BURN more FAT!

I did workout #4 with my friends this morning.  It’s probably the hardest with the most cardio.  On the first three workouts, do the 3 exercises together one after the other and do them 3 times before moving on to the next set of three.  This is called a triple set.  Rest 30-60 seconds after each set.  HAVE FUN!!

4 Full Body Workouts

 #1

 Dumbbell squat 3×12 

Dumbbell bench press 3×12

Mountain Climbers 40

 

One Arm Dumbbell Row 3×12

Standing dumbbell curl 3×12

Bicycle crunches 40

 

Tricep Extensions 3×12

Push ups 3×12

Snow boarders 40

 

Dumbbell Deadlift 3×12

Lateral raises 3×12

V-ups 40

 #2

 Dumbbell Step Ups 3×12

Dumbbell stiff leg deadlift 3×12

Jump squats 40

 

Overhead press 3×12

High Sumos 3×12

Dumbbell side bends 40

 

Bicep curls 3×12

Bent over rear delts 3×12

Side to side lunges 40

 

Tricep pushup 3×12

Burpees 3×12

Planks 3×1 minute

 

#3

 Dumbbell lunges 3×12

Dumbbell chest press 3×12

High knees 40

 

Renegade rows 3×12

Front raises 3×12

Leg lifts holding weights 40

 

Hammer curls 3×12

Skull crushers 3×12

Ab jump overs 40

 

Hip Raises 3×12

Tricep extensions 3×12

Full sit ups 40

 

 #4 

30-25-20-15 workout.  Start with 30 reps of each exercise.  Then do 25, 20, and 15 of each exercise.  Complete each set of 4 exercises 4 times before going to the next one.

Hand release pushups

Thrusters

V-ups

High Knees

 

Chair dips

Step ups

Dumbbell side bends

Mountain climbers

 

Side to side pushups

High Sumos

Full Sit ups

Burpees

I should put a few pictures for examples on some of these.  If you don’t know what a term is, google it in images and you’ll see!  Here is some motivation to eat your VEGES too!!  Strive for Undefeated Motivation to Move More!!! (:

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3 thoughts on “Weight lifting 101 and 4 workouts

  1. Thanks Ms. Holly! I am prepping and eating clean but today when I didn’t pack a snack and the hunger struck..man, it was all I could do to not just steal a candy bar and eat it. I’m off to a good start, and feeling good:) I’m going to start your weight work outs tomorrow!

  2. Thanks Ms. Holly! I am prepping and eating clean but today when I didn’t pack a snack and the hunger struck..man, it was all I could do to not just steal a candy bar and eat it. I’m off to a good start, and feeling good:) I’m going to start your weight work outs tomorrow!

    • No candy bars! (: Those workouts are for you. Let me know what you think. I can change them or add to them. I agree with the on the go hunger. Unfortunately with our lives, that will happen again. We’ll learn to be better prepared and to get used to it!! Day 2 down!!

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