Hello! My name is Haley. I'm a mom to 2 amazing children, Guy (5) and Ava (2). I'm a full time mom and part time Nursing student when time/money/location allows. I am an outdoor enthusiast and fitness fanatic as well. I've had this blog since April, I had the best intentions of blogging my progress with P90X. However, that didn't happen. Since then I've restarted my fitness adventure that was abandoned because of personal family issues. I've dabbled in the P90X videos, doing them when I can, resumed my weekly Bikram yoga sessions when time allows and started the Couch to 5K running program along with regular strength training.
As of now I'm taking a self-imposed hiatus from Rock Climbing due to personal issues within my family. I figured I'd take this time-off to improve my overall fitness and cardiovascular endurance. And I decided the best way to do that is with the Workout From Hell. I've tweaked the workout slightly to include lower body and abs. I will be sacrificing 2 of my off days, but I think I should be ok. This week is my trial week of figuring it all out, next week the real workout starts.
So my Workout From Hell plan is as follows:
Phase 1 (1 month)
Day 1: Chest/Back
Chest: 3 sets/30 reps
1. Chest Press
2. DB Fly
3. DB Incline Bench Press
4. DB Decline Bench Press
Back: 3 sets/30 reps
1. Seated Row
2. Bent Over Row
3. Lat Pull Down
4. One Arm Row
Abs: 3 sets/30 reps
1. Crunches
2. Reverse Crunches
Day 2: Arms/Shoulders
Arms (Biceps): 3 sets/30 reps
1. Bicep Curls
2. Hammer Curls
3. Cable Curls
Arms (Triceps): 3 sets/30 reps
1. Skull Crushers
2. Tricep Extensions
3. Cable Pushdowns
Shoulders: 3 sets/30 reps
1. DB Shoulder Press
2. Upright Cable Row
3. Front/Side Raise Combo
4. DB Delt Raise
Day 3: Lower Body/Abs
Lower Body: 3 sets/30 reps
1. Squats
2. Lunges
3. Leg Extensions
4. Leg Curls
5. Calf Raises
6. DB Donkey Kicks
Abs: 3 sets/30 reps
1. Crunches
2. Reverse Crunches
3. Bicycle Crunches
4. Planks
Then take a rest day and repeat cycle. I'm going to supplement with running as well when my energy allows. This continues for a month before Phase 2 starts. Will update :)
As of now I'm taking a self-imposed hiatus from Rock Climbing due to personal issues within my family. I figured I'd take this time-off to improve my overall fitness and cardiovascular endurance. And I decided the best way to do that is with the Workout From Hell. I've tweaked the workout slightly to include lower body and abs. I will be sacrificing 2 of my off days, but I think I should be ok. This week is my trial week of figuring it all out, next week the real workout starts.
So my Workout From Hell plan is as follows:
Phase 1 (1 month)
Day 1: Chest/Back
Chest: 3 sets/30 reps
1. Chest Press
2. DB Fly
3. DB Incline Bench Press
4. DB Decline Bench Press
Back: 3 sets/30 reps
1. Seated Row
2. Bent Over Row
3. Lat Pull Down
4. One Arm Row
Abs: 3 sets/30 reps
1. Crunches
2. Reverse Crunches
Day 2: Arms/Shoulders
Arms (Biceps): 3 sets/30 reps
1. Bicep Curls
2. Hammer Curls
3. Cable Curls
Arms (Triceps): 3 sets/30 reps
1. Skull Crushers
2. Tricep Extensions
3. Cable Pushdowns
Shoulders: 3 sets/30 reps
1. DB Shoulder Press
2. Upright Cable Row
3. Front/Side Raise Combo
4. DB Delt Raise
Day 3: Lower Body/Abs
Lower Body: 3 sets/30 reps
1. Squats
2. Lunges
3. Leg Extensions
4. Leg Curls
5. Calf Raises
6. DB Donkey Kicks
Abs: 3 sets/30 reps
1. Crunches
2. Reverse Crunches
3. Bicycle Crunches
4. Planks
Then take a rest day and repeat cycle. I'm going to supplement with running as well when my energy allows. This continues for a month before Phase 2 starts. Will update :)
No comments:
Post a Comment