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me: *sees a person jogging*
me: YES YES WORK IT
me: YOU CAN DO IT DONT GIVE UP
me: I SUPPORT YOU
Stop worrying about how QUICKLY you can lose the weight. A few years from now it won’t matter if it took 3 months, 6 months or a year. What’s going to matter is that you took your time, developed healthy habits and you’re able to maintain your results.
friendly reminder that losing weight won’t cure negative body image. your weight isn’t the problem, it never was and it never will be. your problems are more deeply rooted- and it’s up to you to investigate further and see what’s really causing you so much pain.
Workout (VI)
UPPER BODY
5 min warmup
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3x8 pull-ups (machine) 160lbs*
3x8 dips (machine) 160lbs*
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3x 12
Curls 10-12.5lbs
Shoulder press 12.5lbs
Bench dips
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3 x 12 15lbs
One arm assisted row
Chest press
Overhead extension
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3 x 12 chest raise 10lbs
3 x 15 row 30lb preloaded
3 x 10 pec dec
3 x 8 upright row 30lb preloaded
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3 x 8 Trx row
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Stretch
*160lbs is a counterweight meaning more weight=easier, less weight=harder.
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FULL BODY
10 Min warmup (elliptical)
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3 x 12
Curls 10lbs
Tabletop leg lift
Roll up to V
Squat jumps
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3 x 12
Pushups
Donkey kicks (12 each leg)
Tabletop crunch
Skiers on steps (3 x 24)
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3 x 12
Superwoman’s
Straight leg crunch
Glute bridge 20lb dumbbells
Step ups (3 x 24)
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2 Min plank
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Stretch
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LEGS/BUTT
5 Min warmup
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4 x 12 Leg press machine (140,160,180,200)
4 x 12 Hamstrings Leg curl machine (40, 50, 40, 40)*
4 x 12 adductor outer thigh (100lbs)
4 x 12 adductor inner thigh (100,110,100,110)
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4 x 10 curls (10lbs)
4 x 10 squat to lung (10-20lbs)
4 x 12 (each leg) donkey kick**
4 x 12 glute bridge (20lbs)
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20 push-ups
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2-3 minute plank
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Stretch
*50 became too much so halfway through set 3 & 4 I dropped back to 40
** for the third set I straightened my leg and lifted from the floor as high as I could without arching the back
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FULL BODY
10 Min warmup (stair master)
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3 x 16 Lateral squat walk to wall (12lb ball)*
3 x 1 min wall sit (12lb ball)*
3 x 16 lateral squat walk away from wall (12lb ball)*
3 x 16 shoulder press (10lbs)
3 x 16 row (30lb preloaded)
3 x 16 (each leg) lateral leg lifts**
3 x 16 knee crunches (yoga ball)
3 x 16 curls (10lbs)
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3 x 12 (each leg) lunges (30lb preloaded)
3 x 12 rear felt fly
3 x knee crunch
3 x upright row
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Stretch
*The idea is to lead with one leg in a lateral squat walk to a wall. Once at the wall do a wall sit with the medicine ball on your lap for 1 min. Then go back to your spot leading with the other leg.
** basically a fire hydrant leg lift but with your leg extended
As always, weight and reps are my own so modify if needed. I design all of my workouts to be about an hour long. I encourage you to add in a day of cardio (I like spin class or going for a run) and then I also like to add another day where I take a group exercise class (I like barre). Make sure to rest at least one day a week, your muscles need time to recover.
“Eat like you love yourself. Move like you love yourself. Speak like you love yourself. Act like you love yourself.”
— - Tara Stiles (via restersimple)
