Category Archives: Weight Training Tips

Morning Ritual Exercises.

Here is a list of a few quick exercises you can do as soon as you get up everyday of the week if you wanted to.

Here is what I am currently doing in the AM:

  • 2 Minute Front Plank
  • 1 Minute Elevated Side Plank (Both Sides)
  • 3 Sets of 15 Pretzels (Per Leg)
  • 3 Sets of 15 Glute Bridges

 

Pretzel

Pretzel

 

PRETZEL
Works: butt, legs, chest, and coreGet on all fours with tops of feet on mat. Bring right knee behind left leg [a], then lower onto left forearm as you extend right leg at a diagonal behind you [b]. Return to starting position.

 

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Workout Day #4

Workout Day #4

Biceps, Triceps and Traps

Dumbbell or Barbell French Press

6setsx 8 reps

Cable Rope Pressdown

6setsx 8 reps

Dumbbell French Press(lower forearms until your arms are at a 90 degree angle, press straight up.)

Dumbbell French Press
(lower forearms until your arms are at a 90 degree angle, press straight up.)

Standing Single Arm Dumbbell Curl

6setsx 8 reps

Preacher Curl

6setsx 8 reps

SUPERSET (Do these two exercises back to back)

Bodyweight Dips

3setsx 8 Reps

SUPERSET WITH:

Cable Crossover Bicep Curl

3setsx 15 Reps

Cable Crossover Bicep Curl (keep elbows parallel to shoulders, curl, bringing your hands toward your ears)

Cable Crossover Bicep Curl (keep elbows parallel to shoulders, curl, bringing your hands toward your ears)

Dumbbell Shrugs

4setsx 12 reps

 

 

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Workout Day #3

Workout Day #3

 

Chest and Back

Low Hammer Strength Row

6 setsx 8reps

V-Bar Pulldown

6 setsx 8reps

Straight Arm Rope (Bar) Pull Down

3 setsx 15reps

Straight Arm Pulldown

Straight Arm Pulldown

 

Incline Barbell Press

6 setsx 8reps

Hammer Strength Incline Press

6 setsx 8reps

Cable Cross Over

3 setsx 15reps

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Workout Day #2

Workout Day #2

Quads, Hamstrings and Glutes

Leg Extensions (warm-up)

3sets x15 reps

Barbell Squats (heavy, deep)

5sets x5 reps

Leg Extensions

6sets x8reps

Lying Leg Curl

6 setsx8reps

Romanian Deadlift

3 sets x12reps

Weighted Hip Thrust

5 sets x10 reps

Barbell Hip Thrust

Barbell Hip Thrust -(Pumps Those GLUTES!)

For additional intstruction on how to properly perform the hip thrust (and additional variations) check out Bret Contreras instructional video below:

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Workout Day #1.

Day 1:

Shoulder, Calves and Abs
Dumbbell Shoulder Press
6 sets x8reps
Dumbbell Lateral Raise
6 sets x8reps
Rear Delt Fly
3 sets x20 reps

Calf Press

6 sets x8reps

Standing Calf Raise
4 sets x15reps

Hanging Leg Raises
4 sets x15reps
Dumbbell Oblique
3 sets x20reps per side
Plank
2 minutes
Elevated Side Plank
1:30 per side

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Let me know what you think!
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1 Week of Fat Blasting Body Weight Workouts

Week One

Day 1: 20 walking lunges, 10 push-ups, 25 jumping jacks (4 rounds)

Day 2: 10 burpees , 1 minute plank, 1 minute side plank (both sides) (3 rounds)

Day 3: 25 air squats, 10 sit-ups, (4 rounds)

Day 4: Longer run (or whatever it is that you like to do–biking, swimming, etc) that lasts at least 30 minutes)

Day 5: Rest Day

Day 6: Ten vertical jumps ( crouch down, then jump as high as you can, land and do it again), 10 push-ups (5 rounds) Day 7: Run 1 mile, for time, followed by 100 jumping jacks)

Day 7: Run 1 mile, for time, followed by 100 jumping jacks

burpees-don-t-really-like-you-either

(For real progress, be sure to weight train along with this program at least 3 days per week.)

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Don’t Be Afraid to Lift Heavy!

Here is some proof that you will not get big or bulky from lifting heavy weight.

Here I am doing a 255lb deadlift and a 100 lb Shoulder Press at 135 lbs. I have a HARD time gaining muscle. It doesn’t matter how heavy you lift, women do not have the ability to put on muscle mass like men…unless they are on drugs and eat like a horse or make up .0001% of the population.

I can’t help but get irritated when I read comments that celebrities like Kelly Clarkson don’t like lifting weights because it makes her “too big.” This has everything to do with DIET and NOTHING to do with her training program.

Abs of Steal? Build Them with Heavy Resistance!

To get your hands on some great weight training routines, check out an issue of Muscle and Fitness Hers, Oxygen, Bodybuilding.com or my all time favorite, Layne Norton’s PHAT Program found here:  PHAT (Advanced).

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Ladies: Look Hot Naked by Building Muscle!

I wrote this blog after reading an awesome, informative article over at JCD Fitness Blog (Read Here).

As a female personal trainer – who weight trains 5-6 days a week, I repeatedly try to reinforce the fact that women will not build bulky muscle just by lifting heavy weights. So many people, including men (my father and brother live on the elliptical!) think that steady state cardio is the answer to all of their problems. Cardio alone will never get you 9% bodyfat, a rock hard stomach or the tight glutes you’re looking for.

I seriously love lifting weights. I will lift anything…if I can! I especially love to squat and deadlift. I lift more than most girls I know and even some of the guys at my gym. It is truly empowering. I consistently see increases in strength every couple of weeks and love to see my body adapt (adaptations that with cardio alone, would be impossible!) Since beginning a heavy resistance weight-training program, I’ve never felt more confident or sexy. I feel better, look better and I’m stronger physically without adding “ the bulk” that so many women are fearful of.

Erin Stern. A True Athlete and IFBB Pro Figure.

Even when I am able to convince others of the essential need for and positive effects of heavy resistance training, I can feel the hesitation, unsure if they are “lifting too much” or “not burning enough calories.”

Well…how many calories will weight lifting burn?” This is the most common question I get, which emphasizes that we live in a society that focuses primarily on calories in and calories expended and not the true, long-term benefits of a balanced fitness and nutrition program. It’s all about, “What will help me burn off that brownie I just ate?” Many of us tend to go for the machines that track calories/miles, etc. We find some sort of comfort in seeing those numbers. We fool ourselves into thinking that we are able to burn off our daily indulgences. That is another problem…we are focused on our failures!

15-20 minutes of cardio does not erase the 1-minute it took you to eat that brownie.

Why not begin focusing on a weight-training program that not only allows you to see gains in strength, but can also provide reduction of body fat and increased confidence. Once you embrace your true strength and realize the efforts produced in the gym each day, your ability to resist temptations skyrockets. That’s when you’ll see positive results. Changing your focus in this way helps to encourage you to make better nutritional choices.

Incorporate a weight-training program into your fitness routine that excites you and produces results well worth maintaining and improving upon.

I hope this article eased some of your fears! More on implementing a good weight training routine to come,

Rebecca Rausch

Certified Personal Trainer

Gym Heroines

Imprint Fitness

 

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Training with Purpose for Newbie Heroines

Training with Purpose for Newbie Heroines:

We are creatures of habit. A false belief is that you can walk into a gym and perform the same routine (this goes for cardio too) over and over again, and continue to see your body change. This is absolutely false. Our bodies are excellent at adapting to physical activity! Without knowledge of proper program design, workouts fail to produce results. Program periodization prevents the body from reaching a plateau. A trainer with the ability to design a personalized program is vital to your success.

For those new to resistance training, workout routines should focus on consistently building to the next level, prepping muscles and joints for what is about to occur. This also prevents injury. Hypertrophy, strength, power, endurance, no matter what the individual goal is, each are linked to a specific rep range, set number and rest period.

Jump In – BUT Be Consistant!

Here is a basic look at the breakdown:

Hypertrophy — Stimulating muscle growth and building a muscular foundation.
Reps: 8 –12  Sets: 2 –3  Rest: 2-3 min.

Strength — Second stage – little change in muscle size – overall strength increase through complex movements.
Reps: 4-6  Sets: 4-6  Rest: 2-3 min.

Power — Explosive strength for athletes who require quick short bursts of strength.
Reps: 1-3  Sets: 2-3  Rest: 3+ Min.

Endurance — Lean muscle building, stamina – must come after strength training to prevent injury
Reps: 15-20  Sets: 2-3  Rest: Less than 45 sec.

If you find yourself unable to advance to the next level of your training goals, remember variety is the main ingredient of training success.

-Rebecca

Train Hard, Be Confident!

resource *http://www.allmaxnutrition.com/post-articles/training/progress-with-periodization-%E2%80%93-a-beginners-guide-to-program-design

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