Last week’s Wednesday Workout Challenge was all about lower body. So this week, let’s switch it up and focus on the upper-body with a few moves for sculpting those biceps, lats, and upper-back muscles. Here’s what to do:

Repeat 2 times:

3 x 12 Assisted Wide Grip Pull Ups

3x 12 Barbell Biceps Curls

3 x 12 Seated Row

(*Add a Challenge: Complete a 4th sets of each exercise, with a lighter weight and 20 reps)

Repeat 2 times:

3 x 12 Assisted Neutral Grip Pull Ups

3 x 12 Seated Lat Pull Downs

3x 12 Reverse Lat Pull Downs

(*Add a Challenge: Complete a 4th sets of each exercise, with a lighter weight and 20 reps)

All I have to say about this lower-body circuit is that, if you can sit down without any pain the day after this workout… Don’t worry, that won’t happen. Here’s what to do:

Repeat circuit 3 times:

3 x 12 Walking Lunges with Dumbbell Bicep Curl (Last rep of each set, hold lunge and curl 5 times.)

4 x 12 Seated Leg Press (4th set: remove weight and do 20 reps)

4 x 12 Hip Abductions (4th set: remove weight and do 20 reps)

3 x 12 Barbell or Assisted  Squats

*For an added challenge: increase weight and decrease reps on the 3rd and final circuit.

Don’t worry, I know that today is not Wednesday. But I promised to post this workout two days ago and since a few of you said you were looking forward to trying it out, I didn’t want to wait until next Wednesday to get it out to you guys!

So, here you go! This is a rough breakdown of my workout this past Wednesday. Give it a go and then let me know what you think! My lats were totally feeling this one the next day!!

Workout:

Repeat 3 Times:

15 x Weighted Shoulder Shrugs

Complete 1 Round:

90 seconds x Kettle Bell Farmer’s Walk

Repeat 3 Times:

12 x Barbell Bicep Curls

12 x Side Walk/ Lateral Push Ups

Repeat 3 Times:

12 x Incline Dumbbell Chest Press

12 x Decline Push Ups

Repeat 3 Times:

12 x Underhand Lat Pull Downs

12 x Overhand Lat Pull Downs

Repeat 3 Times:

10 x Extended Arm Medicine Ball Sit Ups

20 x Rolling Side Plank

Wednesday Workout Challenge: The Filthy Fifty!

It’s a been a while since I’ve posted a Wednesday Workout Challenge. This is mostly because I workout with my trainer on Wednesdays and it’s difficult for me to keep track of the whole workout as we go along. However, this week’s workout I will not soon forget because this was one of the hardest workouts I’ve done in a long, long time. Like, “it’s two days later and I’m still extremely sore,” kind of hard. Props to my trainer, RJ, for putting this together and seriously kicking my butt! If you’re looking for a serious, super-strength, total body workout, try this one out and let me know how you feel afterwards! Oh and if you’re wondering why it’s called “The Filthy Fifty,” well… just guess how many reps you’ll be completing for each exercise…

Before you try this, let me make one thing clear, on no one exercise (except for the step-ups) did I complete 50 reps in just one set. (If you can do that, HOLY CRAP!) For the most part each exercise was broken down into two sets of 25 reps, however, I took very little rest in between. 

Warm-up: 5 minute treadmill walk, 3.0 speed 8.0 incline

Workout:

50 x Pull-ups (Starting with 10 consecutive, followed by 8 sets of 5 with about 15 seconds rest between each set.)

50 x Step-ups (Alternating between right and left leg)

50 x Seated Dips (Two sets of 25 with about 10 seconds rest in between)

50 x Assisted Lat Pull Downs (Two sets of 25 with about 10 seconds rest in between)

30 seconds x One-legged Wall Sit (right leg)

30 seconds x One-legged Wall Sit (left leg)

1 minute x Standard Wall Sit

50 x Lateral Shoulder Raises (5 lb. dumbbells, 2 sets of 25 with about 10 seconds rest in between)

5 minutes x Jump Rope

50 x Crunches (resistance machine or traditional; Two sets of 25 with about 10 seconds rest in between)

50 x Low Back Extensions (Two sets of 25 with about 10 seconds rest in between)

2 minutes x Plank

So, what do you think? Are you up for The Filthy Fifty challenge?

Wednesday Workout Challenge!

On Wednesdays I workout with my trainer. Today, he challenged me with this killer running, pull up, and push up circuit. Initially it doesn’t sound all that bad, but once you get going, you quickly realize what you’ve gotten yourself into. I haven’t been as sweaty as I was after this workout today in a very long time! I finished in about 45 minutes and even though it was an uphill climb, nothing beats the feeling of finishing a circuit like this one.

Beginners: If you want to try this one out, try 4 rounds of jogging lightly for 1/2 mile, 10 assisted pull ups, and 20 push ups, taking breaks where needed.

Give it a try and let me know what you think and how long it takes you!