Uncategorized, Wellness, Workouts

A New Month, A New Workout

Back when I was training for bikini competitions I liked having workouts that changed each month. I was first following plans that I had found online and then I joined with a team that provided my workouts and meal plans.

Right now, however, I have decided that I love working out and that I need to keep up with it. The past month I committed myself to doing the Ashy Bines 28 Day Booty Workout. This was an app that I purchased a while ago but never completed the entire thing. Now that I have finally made it through the entire plan I have decided that I would like to come up with my own workouts that I am able to do at home.

What I have discovered is that I need to have shorter workouts and not have to do them every day. This 4 week workout that I have put together involves a lot of supersets. This is great if you only have a minimal amount of time to get a workout in. Especially when I have Ray running around he definitely does not like it when it takes me forever to get done.

This workout is a 3-4 day split that covers the entire body. I compiled these workouts from some Muscle & Fitness Hers Workouts for Women books that I have had for a while. Most of these exercises are able to be done with just dumbbells or body weight. I am also mixing in some cardio on the days that we are able to get outside and go to the park. Along with stretching at night. (You can always check out my post about the benefits of stretching here.)

If you would like to print out these workouts click hereĀ September Workout.

Day 1: Chest, Back and Shoulders

Day 1: Chest, Back & Shoulders

Sets

Reps

Dumbbell Bench Press

3

12

Superset
Dumbbell Flye

3

12

One Arm Dumbbell Row

3

12

Superset
Dumbbell Pullover

3

12

Dumbbell Upright Row

3

12

Superset
Lateral Raises

3

12

Day 2: Lower Body

Day 2: Lower Body

Sets

Reps

Squats

3

12

Superset
Reverse Lunge

3

12

Good Mornings

3

15

Superset
Romanian Deadlift

3

15

Seated Dumbbell Calf Raises

3

20

Superset
Standing Calf Raises

3

20

Day 3: Triceps, Biceps & Abs

Day 3: Triceps, Biceps & Abs

Sets

Reps

Lying Tricep Extensions

3

12

Superset
Dumbbell Overhead Extensions

3

12

Alternate Dumbbell Curl

3

12

Superset
Concentration Curl

3

12

Scissor to a Crunch

3

15

Superset
Bicycle Crunch

3

15

Extra Plyo Bonus Day

Boot Camp Blitz (20 Minutes)

Time (Minutes)

March in Place (Warm Up)

3

High March in Place

1

Glute Kick

1

Jog in Place

1

High March in Place

1

Push Up

1

Squat Thrust

1

Crunch

1

Split Jump

1

Step Up

1

March in Place

1

Plank

30 Sec

Skater Step

1

Reverse Crunch

1

Curtsey Lunge

1

Plank

30 Sec

Squat Jump

1

March in Place (Cool Down)

2

*These are my own personal workouts that I am sharing. Always make sure to speak with your doctor before starting any exercise program.

 

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