30 day Challenge: Day 2!

30 day challenge!!!! Day 2

Today the focus was on:
Chest and triceps

My work out: rest time between sets (1 min)

1)Flat bench press
weight: (something you can lift 15 times)
Sets: 4
Reps: 15

Super set with:
Push ups: as many as you can do in one bout/try

2) Incline Bench Press
weight you can lift 15 times (I miss-calculated and lifted only 12 times on the first 2 sets- and 10 the next 2 sets)
Sets: 4
Reps: 15 (optimum- but if you fall a bit short- its ok- i'm still getting sexier by the minute!) :)

3) Laying Tricep extensions
Weight: (something you can lift 15 times)
sets: 4
reps: 15

super set with:
Forward planks (regular planks)

4) mini- cycle work out
**video- to the right of this screen!

• standing tricep extensions (15 reps)
• Jump rope (30 seconds)
• Side planks (30 seconds on each side)

http://youtu.be/HcgVBXwj5LM (link to video)

Rest 30 seconds between cycles- 

******************

I realized yesterday that some people following this- will be working out at home with no equipment or very little equipment.

Modified work out:

1) Regular push ups -as many as you can do (hands under your shoulders)

super set with:

planks (30 to 60 seconds)

sets: 4

rest between sets: 30 to 60 seconds

2) Push ups with elevated feet (feet on top of chair-sofa...)

sets: 4

reps: as many as you can do in one bout

3) Tricep dips (stand in front of a chair-facing away from the chair so that your butt is touching it- and set your hands at your sides on the chair.  Bend you knees and put lower body weight on your heels.  Dip down- make sure your back touches the edge of the chair as you go down (the further your back is from the chair the more stress that goes onto your shoulders and there's potential for hurtness :) ... ok.. i know its not a word... )

sets: 4

reps: 15

super set with:

Side planks

30 seconds each

sets: 4

5) you can still do the cycle routine on the video to the right:

you can substitute the standing tricep extensions with: tricep kickbacks

with anything that has any type of weight (water bottle- actual dumbbell, milk gallon... and so on)

Next: Jump rope or jumping jax for 30 to 60 seconds)

and finish with:

Side planks

Nutrition!!

For me: 

protein shake

gym

BreakFast:

Total Cereal with raspberries, a banana and walnuts.

Protein shake

Lunch: Turkey sandwich with everything :) and avocado (delicious)- orange juice

Dinner: I'm hungry now (6pm) 

will eat: left over salmon and veggies (if I don't its going to go bad... and hell no... )

water intake: not enough so far.... 3 tall venti size glasses lol (i know you addicts understood that)

Work out for tomorrow:

Back- Biceps and Abs

Focus: Muscle endurance (for abs- we are still doing planks for stabilization: forward planks- side planks...)

warm-up for 5 mins

Pull ups (body weight) 3 sets of 5 to 10

(4 sets of 15 reps for all exercises)

1. Back exercises: Lat Pull down 

Super set with: planks

1. Rows (sited or standing)
2. Bicep Curls (Eazy bar) 
3. Functional trainer (bicep curls)

Super set with: Side planks

1. Single hand sitting rows (from high to low: mimicking lat pull down but with one hand and straight down to the side of your head)
2. Pulls ups - 4 sets of as many as you can do

super set with: Jump roping for 30 seconds

Good Job so far!!!! Keep it up

tell me how you are doing so far???? 

Good luck! See you tomorrow for the full work out!