Here’s a fun, and challenging, glute activation workout that I do once or twice a week. This series is adapted from an article by Bret Contreras, the “glute guy”. In his article “Dispelling The Glute Myth” he states that no amount of heavy squats, deadlifts, or lunges will strengthen your glutes as much as glute … Continue reading
Keeping up with my giant set workouts, today’s is all about building them pumpkin shoulders. As always, I ensure I hit all sides of the delts – front, middle and rear. Rather than do 20 minutes of high intensity interval training (HIIT) cardio at the end of my workout, I started each giant set with 5 … Continue reading
Oooh, you’re gonna like this one! When I train my back I like to hit different angles, but I also do specific exercises to build up the areas I need to focus on, such as building that all important v-taper. Today’s giant set (which was actually done yesterday) covers the whole spectrum, with an extra special … Continue reading
It’s funny, whenever I don’t feel like going to the gym is when I have the best workouts. Today was one of those days. My off season goal is to, of course, build on what I already have and continue to carve out these glutes and hams – my weaknesses. I threw this together in … Continue reading
A Right Proper Ass Whoopin’! This past weekend was spent working out. Not my normal routine of weights, followed by some cardio (no diss to Mindi O’Brien, trust me!) No, from Friday night, through to Sunday morning, coach to the pros, Mike Davies kicked me and 30 other girls’ butts by squeezing (what felt like) a month … Continue reading
What?!? Okay, I actually do know how to count, and realize that Day 4 should have been two days ago, but something happened. It didn’t post when I thought it had. I apologize. So, without further ado… **************************************************************** Day 4 is similar to Day 2 Warm Up: lunges, side lunges, hip pulses 3×30 sec each … Continue reading
Ok, Day 3. By now you should feel pretty “worked” if you’ve been following along. I haven’t heard any groans, which means you’re either not training hard enough – or at all! Today is similar to Day 1, another circuit and focus on core work. However, today’s circuit is more full body than predominantly upper … Continue reading
How did you find Day 1’s workout? Hate me yet? If we’re still on talking terms, here’s today’s… *************************************************************************** Day 2 Warm Up: lunges, side lunges, hip pulses 3×30 sec each side, overhead squat x 20 (same as Day 1), wall diamonds (same as Day 1) Leg Strength: Bulgarian split squat with barbell 5 sets … Continue reading
I had to re-publish Day 1, which is why my preamble is different here. Oops. I’ve now added links to certain exercises you may not be familiar with. ****************************************************************************************** DAY 1 – Upper body circuit Do some mobility exercises to warm up: lunge, side-lunge, spiderman, hip pulses – 3 x 30 sec each side, wall … Continue reading
Second shoulder workout of the week! Stop your moaning – let’s get ‘er done! ************************************************************************************** SUPERSET: Arnold press: 3 sets of 10-15 reps + assisted pull ups (watch your form!): 3 sets of 8-10 reps SUPERSET: single arm rear delt flyes: 3 sets of 10-15 reps + single arm seated cable rows; 3 sets of 10-15 … Continue reading
A working woman's guide to keeping fit 