Impersonal Trainers

A blog for fitness, nutrition, and motivation.

Archive for Daily Workouts

2/7/10 Workout – Kettlebell

Alternate between Workouts A (25 pound kettlebell) and B (15 pound kettlebell).

Workout A:
1. One Arm Snatches
2. One Arm Swing
3. One Leg Stiff Deadlift
4. Two Arm Swing
5. Squat/Standing Row
6. Figure 8

Workout B:
1. One Arm Swing Out
2. One Arm Push Press
3. One Arm Swing In
4. Tricep Dumbbell Kickbacks
5. Kettleball Chop
6. Oblique (Elbow to Knee) Crunches

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2/6/10 Workout – Cross Training

Alternate between Workouts A and B.

Workout A:
1. Standing Shoulder Press on Bowflex – 2×15
2. Lying Dumbbell Pullover on Exer Ball – 2×12
3. Bicep (Rotating) Curls – Dumb/Bow – 2×12
4. Side Positioned Crunches on Exer Ball – 2×15
5. Standing Dumbbell Forward Arm Raise – 2×12
6. Bicep Dumbbell Curls on Exercise Ball – 2×12

Workout B:
1. Incline Dumbbell Press on Bench – 2×12
2. Leg Curls – 2×12
3. Front Reverse Pull on Bow (W, R, N) – 2×12
4. Incline Dumbbell Flies on Bowflex – 2×12
5. Lying Lat Flies on Bowflex – 2×12
6. Tricep Under Grip Pulldown on Bowflex – 2×12

2/4/10 Workout – Legs

Alternate between Workouts A and B with 40 pound dumbbells where dumbells were used.

Workout A:
Squats – 2×15
Bulgarian Split Squats – 2×15
Step Ups – Right – 2×15
Step Ups – Left – 2×15
Rot. Dumbbell Straight Leg Deadlift – 2×15
Standing Leg Kickbacks on Bowflex – 2×15

Workout B:
Leg Extensions – 2×12
Leg Press (lighter weights/higher reps) – 2×20
Leg Press (heavier weights/lower reps) – 2×15
Calf Raises (on Bowflex) – 2×20
(Weighted) Hip Raises – 2×25
Standing Hip Exten on Bowflex – 2×15

2/3/10 Workout – Abs/Cardio

In between each exercise, 5 minutes of cardio.

Lying Side Crunches – Ball/Floor– 2×20
Bicycle – 2×30
Bench Reverse Crunches – 2×15
Lower Abdominal Raises – 2×30
Bent Leg Ball Crunches – 2×20
Reverse Dumbbell Situps – 2×15
Rope Crunches – 2×25
Lying Straight Arm Weighted Crunches – 2×20

2/2/10 Workout – Shoulders/Back

Alternate between Workouts A and B (all exercises 2×12)

Workout A:
Shoulder Dumbbell Press on Exercise Ball (Alternating)
Standing Dumbbell Flies
One Arm Bent Over Dumbbell Rows
Standing Bent Over Dumbbell Rows
Standing Dumbbell Upright Rows
Lower Back Extension on Exercise Ball

Workout B:
Front Pull to Chest on Bow (W, R, N)
Front Reverse Pull on Bow (W, R, N)
Lying Front Shoulder Raise on Bowflex

Seated Lat Shoulder Raise on Bowflex
Long Pulley Rows on Bowflex
Standing Dumbbell Forward Arm Raise

2/1/10 Workout – Chest

Alternate between Workouts A and B

Workout A:
1. Dumbbell Press on Exercise Ball – 12×2
2. Incline Dumbbell Flies on Exercise Ball – 12×2
3. Dumbbell Press on Floor – 12×2
4. Lying Dumbbell Pullover on Exer Ball – 12×2
5. Incline Pushups on Exercise Ball – 15×2
6. Decline Pushups on Exercise Ball – 15×2

Workout B:
1. Incline Dumbbell Press on Bench – 12×2
2. Dumbbell Flies on Exer Ball/Flat Bench – 12×2
3. Decline Dumbbell Press on Bench – 12×2
4. Dumbbell Str Flies on Exer Ball/Bench – 12×2
5. Decline Dumbbell Flies (on Bench) – 12×2
6. One Arm Press Down – 12×2

1/31/10 Workout – Arms

1. Bicep (Rotating) Curls – Dumb/Bow – 12×2
2. Bicep Incline Dumbbell Curls – 12×2
3. Bicep Hammer Curls – Dumb – 12×2
4. Tricep Overhead Dumbbell Extension – 12×2
5. Tricep (One Arm) Pressdown on Bow – 12×2
6. Barbell Curls on Bowflex – 12×2
7. Tricep Kickbacks on Bowflex – 12×2
8. Tricep Under Grip Pulldown on Bowflex – 12×2
9. Tricep Dips on Bench – 25×2