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the new workout
Tonight I met with my new personal trainer, John. I specifically asked for a no-machine workout. I'd like to move beyond circuits of machines and start working on my goals front and center.
Goals for the first three months: Emphasis on core strength, and achieving strength and size in my arms and chest.
I'll meet with John every two weeks; and each time he'll give me a new set of exercises to do. I'll workout four nights a week and compliment it all with a spin class on Sunday afternoons.
WARMUP
15 Squat
15 Squat Thrust (Burpy)
15 Squat Thrust with Pushup
2 lengths of room Walking Lunges
:30 Wall Sit
2 lengths of room Walking Lunges
:45 Wall Sit
as many as you can Bosu Ball Pushups
15 80# Narrow Grip Row
as many as you can Bosu Ball Pushups
15 80# Narrow Grip Row
as many as you can Bosu Ball Pushups
15 80# Narrow Grip Row
15 Bosu Ball Squats
rest period
15 Bosu Ball Squats
15 Stationary Lunges (left knee down)
:10 Stationary Lunges: Hold in Down Position
15 Stationary Lunges (right knee down)
:10 Stationary Lunges: Hold in Down Position
15 each with 18# bar "Dirty Fourty "
- full curl
- half way up curl
- half way down curl
- 4 count down, 1 up curl
15 Dips
15 each with 18# bar "Dirty Fourty "
- full curl
- half way up curl
- half way down curl
- 4 count down, 1 up curl
15 Dips
CORE Training
15 each Stability Ball on back
- feet floor to verticle
- verticle towards ball
15 Crunches
15 Figure Four should to knee
15 Crunches "Reach for the Sky"
15 Figure Four knee to shoulder
:30 Hold with shoulders and feet off the floor
20 18# bar Torso Twists
I have a lot of confidence in John - he really impressed me. and he is firm without being a bully; which helps. I really enjoyed my workout with him - now to "make it work" until I see him again on the 5th.
Goals for the first three months: Emphasis on core strength, and achieving strength and size in my arms and chest.
I'll meet with John every two weeks; and each time he'll give me a new set of exercises to do. I'll workout four nights a week and compliment it all with a spin class on Sunday afternoons.
WARMUP
15 Squat
15 Squat Thrust (Burpy)
15 Squat Thrust with Pushup
2 lengths of room Walking Lunges
:30 Wall Sit
2 lengths of room Walking Lunges
:45 Wall Sit
as many as you can Bosu Ball Pushups
15 80# Narrow Grip Row
as many as you can Bosu Ball Pushups
15 80# Narrow Grip Row
as many as you can Bosu Ball Pushups
15 80# Narrow Grip Row
15 Bosu Ball Squats
rest period
15 Bosu Ball Squats
15 Stationary Lunges (left knee down)
:10 Stationary Lunges: Hold in Down Position
15 Stationary Lunges (right knee down)
:10 Stationary Lunges: Hold in Down Position
15 each with 18# bar "Dirty Fourty "
- full curl
- half way up curl
- half way down curl
- 4 count down, 1 up curl
15 Dips
15 each with 18# bar "Dirty Fourty "
- full curl
- half way up curl
- half way down curl
- 4 count down, 1 up curl
15 Dips
CORE Training
15 each Stability Ball on back
- feet floor to verticle
- verticle towards ball
15 Crunches
15 Figure Four should to knee
15 Crunches "Reach for the Sky"
15 Figure Four knee to shoulder
:30 Hold with shoulders and feet off the floor
20 18# bar Torso Twists
I have a lot of confidence in John - he really impressed me. and he is firm without being a bully; which helps. I really enjoyed my workout with him - now to "make it work" until I see him again on the 5th.