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October 24, 2009

Intermediate Workout Schedule for Friday

20 min of cardio before breakfast, Try doing Burpees http://www.5min.com/Video/How-to-Perform-Burpees-Exercise-121354519 Friday will be our arm and core day 2 Pulse Ups http://www.fullfitness.net/exercises/abs/pulse 3 sets of 10 Done right you can really feel these If they seem to easy you can use some ankle weights Leg raises http://www.dumbbell-exercise.com/straight-legged-leg-lifts.htm You can do these on the floor Standing Dumbbell Side Bends 3 sets of 10 each side http://www.ab-core-and-stomach-exercises.com/dumbbell-exercises.html Chop This one is tricky http://www.ehow.com/video_4942493_abs-exercise-obliques-wood-chop.html# The video shows it with a cable. If you have a cable great otherwise you can do it with a dumbbell. 3 sets of 10 each side

Intermediate Workout Schedule for Thursday

20 min of cardio before breakfast, Try doing Burpees http://www.5min.com/Video/How-to-Perform-Burpees-Exercise-121354519 OK For Thursday We will work legs. I set these up to be able to be done at home. So everyone can be able to get their exercise in. If you have access to a Gym and a smith machine do your squats in that. Make sure to use a lighter weight and have someone watch your form. It is easy to get sloppy in the smith machine Dumb bell squats http://www.dumbbell-exercise.com/dumbbell-squats.htm This is the grand daddy of all exercises. 3 sets of 10 use a weight you can hold for that long. The lower you can go the more you will hit the hamstrings as well. Dumb bell Lunges http://www.dumbbell-exercise.com/dumbbell-lunges.htm You have all heard of these 3 sets of 10 Calf raises This just requires a four inch high board. Take a look here. You can use the board instead of the dumbbells http://www.dumbbell-exercise.com/calf-raises-on-a-dumbbell.htm 3 sets of 15 one set toe pointing straight. one set toe pointing in and one set toes pointing out. Lastly you will need some ankle weights if you work out at home. If you are in the gym 3 sets of leg curls If working at home attach the weights to your ankles. Lie down on your stomach and bend your legs at the knees. Try to make you heels touch your buttocks. Before Bed don't forget your crunches shoot for 20 to 30 after all you don't have to have a weight on your chest tonight

Intermediate Workout Schedule for Wednesday

20 min of cardio before breakfast, Try doing Burpees http://www.5min.com/Video/How-to-Perform-Burpees-Exercise-121354519 Wednesday is now Chest and Triceps Today Lets get your working chest working and since the triceps tend to get worked when we hit the chest let's do chest this day as well. Start with 3 sets of 10 push ups. If you need to do them from your knees for now that will be ok. 3 sets of ten dumbbell bench presses http://www.spike.com/video/dumbbell-chest/3069896?cid=YSSP Use a weight you can handle easy enough and can do the 5 sets of 10. Next Butterfly dumbbell presses 3 sets of 10. This will lift the girls back up. http://www.shapefit.com/chest-exercises-dumbbell-flyes.html The tricky part with this one is to make sure you are not just lowering at your elbow. You need to kind of lead with your wrist from the top lowering to the parallel point with your shoulders. You should feel a nice stretch in your chest. For the triceps Now Triceps Mule Kicks 3 sets of 10 http://www.muscleandstrength.com/exercises/tricep-kickback.html Skull Crushers http://www.youtube.com/watch?v=6xOcWgB_xlU

October 23, 2009

Intermediate Workout Schedule for Tuesday

20 min of cardio before breakfast, Try doing Burpees http://www.5min.com/Video/How-to-Perform-Burpees-Exercise-121354519 Lets really hit your core today Lets start with the crunches 3 set of 10 or 3 sets of what ever you can do. Hold some weight on your chest. At least 5 lbs. Next Pulse Ups http://www.fullfitness.net/exercises/abs/pulse 3 sets of 10 Done right you can really feel these If they seem to easy you can use some ankle weights Leg raises http://www.dumbbell-exercise.com/straight-legged-leg-lifts.htm You can do these on the floor 3 sets of 1 Bicycle Crunches http://www.dumbbell-exercise.com/bicycle-crunches.htm Do a count of 10 three time Chop This one is tricky http://www.ehow.com/video_4942493_abs-exercise-obliques-wood-chop.html# The video shows it with a cable. If you have a cable great Otherwise you can do it with a dumbbell. 3 sets of 10 each side The last thing is a plank. http://www.youtube.com/watch?v=9Ar2iRusnnc Try to hold this for 30 seconds. for 3 sets. As you get stronged increase and let me know when you can do a full minute

Intermediate Workout Schedule for Monday

20 min of cardio before breakfast, Try doing Burpees http://www.5min.com/Video/How-to-Perform-Burpees-Exercise-121354519 On Mondays we will be working our back and Shoulders and biceps. They always get involved anyway when you work out the shoulders and back and core. No more pull ups for a while. Or for most of you they were let downs I am just looking to help you get toned here not build mass. Start with some abwork One are dumbbell rows http://www.dumbbell-exercise.com/one-arm-dumbbell-rows.htm 3 sets of 10 on each arm Arnold Dumbbell Presses I love these http://www.dumbbell-exercise.com/arnold-dumbbell-press.htm 3 sets of 10 Upright rows This will get you to engage your core also http://www.dumbbell-exercise.com/dumbbell-upright-rows.htm Here is a video of the hammer curls http://www.muscleandstrength.com/exercises/standing-hammer-curl.html Bicep Curls The video shows the exercise with both arms. Alternate these instead. https://www.muscleandstrength.com/exercises/standing-dumbbell-curl.html%22;;; yes 3 sets of 10