SHOULDER & LEG WORKOUT (W/CARDIO)

IT’S A BEAUTIFUL DAY TODAY… & WHERE DO I START IT? IN THE GYM! I MUST BE MAD BUT I REALLY WANTED TO GET A GOOD WORKOUT IN THIS BANK HOLIDAY WEEKEND SO I DIDN’T FEEL COMPLETELY SLUGGISH GETTING BACK INTO WORK TOMORROW. AFTER TWO DAYS AWAY FROM THE GYM IT IS SAFE TO SAY THAT THIS WORKOUT WAS HARD…BUT I FELT GREAT AFTER IT! I HOPE YOU ENJOY ❤

SO LAST WEEK AND THIS WEEK I HAVE STARTED TO SWITCH UP MY TRAINING & ADD CARDIO. SUMMER IS APPROACHING AND I WANT TO START SHREDDING SOME EXCESS FAT AFTER SPENDING A LONG TIME FOCUSING ON BUILDING LEAN MUSCLE…IT’S TIME IT  STARTED SHOWING NOW! TO HELP THE PROCESS OF SHREDDING FAT, I HAVE BASED MY WORKOUTS ON JIM STOPPANI’S METHOD IN SHORTCUT TO SHRED (CLICK HERE).

INSTEAD OF INCLUDING BLOCKS OF CARDIO INTO THE WORKOUTS (WHICH BY NOW YOU WILL PROBABLY KNOW I HATE), I USE A METHOD OF ‘CARDIO ACCELERATION’. THIS MEANS THAT INSTEAD OF RESTING BETWEEN SETS OF EACH EXERCISE, I HAD 60 SECONDS OF CARDIO. FOR ME, THIS INCLUDES EXERCISES SUCH AS MOUNTAIN CLIMBERS, BURPEES, DUMBBELL STEP UPS, SPRINTS OR SKIPPING. IT SOUNDS BRUTAL…& IT IS! BUT IT MAKES YOUR WORKOUT SO MUCH MORE EFFECTIVE, AND ALLOWS YOU TO INCOPORATE CARDIO IN A MORE INTERESTING WAY.

TO MAKE SURE I AM STILL HAVING AN EFFECTIVE WEIGHT TRAINING PROGRAM, I DO GO HARD ON MY CARDIO ACCELERATION, BUT I USE ONLY BODYWEIGHT OR VERY LIGHT WEIGHTS. IT IS SAFE TO SAY YOU WILL SWEAT FROM THE WARM UP UNTIL THE END OF THESE WORKOUTS!

YOU WILL PROBABLY NOTICE BY NOW IF YOU HAVE READ A LOT OF MY FITNESS POSTS THAT MY METHOD OF TRAINING CHANGES ON A REGULAR BASIS. THIS IS BECAUSE I LIKE TO KEEP MY MUSCLES AND BODY ‘GUESSING’ AND ALSO TO KEEP MY MIND INTERESTED (I GET BORED EASILY!)

EXERCISE REPS/SETS DEMO
WARM UP:

SKIPPING (OR ANY CARDIO WARM UP)

3 MINUTES
SHOULDERS:
SIDE LATERAL RAISES 2 WARM UP SETS (1 SET OF VERY LIGHT WEIGHT FOCUSING ON FORM, 1 SET SLIGHTLY HEAVIER(

 

3 X WORKING SETS (9-11 REPS) – BETWEEN EACH WORKING SET I PERFORMED THE CARDIO ACCELERATION BELOW

DEMO
CARDIO ACCELERATION: DUMBBELL STEP UPS 60 SECONDS DEMO
STANDING FRONT DUMBBELL RAISE OVER HEAD 3 X 9-11 REPS – BETWEEN EVERY WORKING SET I PERFORMED THE CARDIO ACCELERATION BELOW DEMO (SHOWN WITH BARBELL)
CARDIO ACCELERATION: SKIPPING 60 SECONDS
SEATED BENT-OVER REAR DELT RAISE 3 X 9-11 REPS (I KEPT THE WEIGHT VERY LIGHT AND FOCUSED IN SLOW, CONTROLLED MOVEMENTS) – BETWEEN EVERY WORKING SET I PERFORMED THE CARDIO ACCELERATION BELOW DEMO
CARDIO ACCELERATION: SPRINTS

(Sprints across the gym…my husband said I looked like a mad woman let loose!)

60 SECONDS
LEGS:
LEG PRESS (NARROW STANCE) 2 WARM UP SETS (1 SET VERY LIGHT WEIGHT FOCUSING ON FORM, 1 SET SLIGHTLY HEAVIER)

 

3 X WORKING SETS (9-11 REPS) – BETWEEN EVERY WORKING SET I PERFORMED THE CARDIO ACCELERATION BELOW

DEMO
CARDIO ACCELERATION: SKIPPING (THE GYM WAS GETTING PRETTY BUSY AT THE STAGE SO MY CHOICES WERE LIMITED) 60 SECONDS
SEATED LEG CURLS 3 X WORKING SETS (9-11 REPS) – BETWEEN EVERY WORKING SET I PERFORMED THE CARDIO ACCELERATION BELOW DEMO
CARDIO ACCELERATION: CROSS TRAINER 60 SECONDS
STANDING CALF RAISES 3 X WORKING SETS – BETWEEN WEVERY WORKING SET I PERFORMED THE CARDIO ACCELERATION BELOW DEMO
CARDIO ACCELETATION: CROSS TRAINER 60 SECONDS

SO THAT’S IT! I HOPE YOU ENJOYED THIS CHANGE UP IN WORKOUT!

THANKS FOR READING

LE

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