Good Morning! Happy Friday
Guess what?! I messed up yesterday…and today is actually my brother in law’s birthday. Oops! I felt like such a loser because I texted him right when I woke up with a ‘Happy Birthday Brother!’ text…only for him to text me back and say ‘Thanks, but you know my birthday is actually tomorrow, right?!’ HA!! Guess I should of checked Facebook before sending that text
BUT in other news…my sister in law, Stephanie, gave birth to my adorable nephew yesterday afternoon!!!! Nathan is his name, and I CANNOT wait to meet him. I hate that we are so far away, but we will be up there to visit them soon though & I CAN’T WAIT!
Anyways, I suppose you’ve had enough of my bragging about my new nephew. So here is another workout for you…for Fitness Friday. I guess I’m sticking with the name, as lame as it might be.
It is a full body workout, and it will leave you feelin’ pretty sore once you are done. I know it looks pretty intimidating when you first look at it, because it is long. But once you get started the time will fly by because you are constantly changing exercises. It takes me about an hour to complete..if I add in the cardio, then it’s extra. This is a great workout for the weekend, since you might have some extra time to spend at the gym.
Full Body Weight Workout
Warm up: 10- 15 minutes of cardio (optional- if you have time, I would do this, if not just go straight for the weights)
All of the following exercises are done circuit style, meaning one right after the other. Finish one circuit and then move on to the other. Each circuit focuses on a particular body part.
All exercises are done in 3 sets, 12 reps unless indicated differently.
Leg /Glute Circuit
Barbell Walking Lunges (12 reps EACH leg)
Stiff Leg Barbell Deadlifts (go heavy!)
Wide Stance Leg Press
Calf Raises (Standing or on calf machine)
Chest/ Back Circuit
Barbell Bench Press
Single Arm Dumbbell Row (12 reps EACH arm)
Reverse Dumbbell Flyes
*Iron Cross Exercise (<—KILLER)- just do as many as you can each set
Barbell Upright Row
Bicep/ Triceps Circuit
EZ bar curl
Straight Bar Cable Pushdown
Alternate Hammer Curl (12 reps EACH arm)
Seated Overhead Triceps Press
Hanging Leg Raises
Incline Sit-up- holding medicine ball or weight
Incline Side to side sit-ups (for oblique’s)- holding medicine ball or weight (12 reps each side)
Now I just want to talk about that Iron Cross Exercise for a minute.
These things are KILLER & I suggest that you use a LIGHT weight, especially if you have never done them before. That’s why I recommend just doing as many as you can. I know they might not look hard, but you will see what I mean if you try them. They are now one of my favorite exercises; not only do they work your shoulders, but it’s really a full body exercise.
Let me know if you try this workout, I’d love some feedback!!
If you like vodka & you like Swedish fish, you will LOVE this stuff. It’s kind of dangerous though because you don’t even know you have alcohol in your drink. That’s a good, but bad thing at the same time.
Have a WONDERFUL weekend!! Any fun plans??
Craig has been out of town this whole week, so I’m looking forward to him being home tonight. I think we may have a date night!! Should be a fun night