““The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can’t achieve it.””
— ― Jordan Belfort (via psych-quotes)
Weightloss By Shannon
60 pounds to go
almondmelkk
WORKOUT (VII)
BOOTY AND CORE WORKOUT
5-10 Min warmup
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3 x 20 Toe squats (10lbs)
3x 20 (each leg) Clamshells (heavy resistance band)
3 x 20 Bulgarian squat jump
3 x 20 Roll up to v
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3 x 10 (each leg) Squat to lung
3 x 20 (each leg) Straight leg raise
3 x 20 Jump lunges
3 x 20 Russian twist
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3 x 20 Glute bridge (45lbs)
3 x 20 Reverse crunch
3 x 20 Lateral squat jumps
3 x 20 Knee to elbow plank
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Stretch
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LOWER BODY
5 Min warmup
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5 x (12, 12, 10, 8, 4) squats (45lb bar only, 65lbs, 85lbs, 95lbs, 115lbs)
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3 x 10 TRX pistol squats
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4 x 8 deadlifts* (65lbs, 85lbs, 95lbs)
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3 x 20 TRX side lunges
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4 x (12, 10, 8, 6) Romanian deadlifts (bar, 65lbs, 85lbs, 95lbs)
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3 x 12 chair squats (smith machine 20, 30, 40lbs)
3 x 10 (each leg) lunges (smith machine 20, 30, 40lbs)
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Stretch
*these are new to me so I can’t do much weight yet
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UPPER BODY
5 Min warmup
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3 x 10 curl to overhead press (10lbs dumbbells)
3 x 10 shoulder press (15lbs)
3 x 12 Tricep extension (15lb)
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3 x 12 One arm curl (10-15lbs dumbbells)
3 x 15 (each arm) One arm assisted row (15-20lbs)
3 x 15 Chest press (15lbs)
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3 x 10 Rear felt fly (5lb dumbbells)
3 x 20 Tricep kickback (5lb dumbbells)
3 x 12 Incline chest press (15lb dumbbells)
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3 x 5,5,5 side raise to front (palms up)
Side raise to front (palms down)
Side raise to front raise*
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Stretch
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*start by doing a side raise and then with control bring the arms straight in front of chest. Then move the arms back to the sides, lower and repeat for 5 with the palms up, then 5 more with the palms down. Then for the finally five lower the arms when you reach the front bring them back up, to the sides, lower, repeat
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FULL BODY
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5 Min warmup
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3 x8 Pushups
3 x 20 Kettlebell squats (8kg)
3 x 20 (each leg) Leg raises (heavy resistance band)
3 x 20 Up downs
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3 x20 Kneeling squats (10lb plate)
3 x20 Dips
3 x 20 Penguins
3 x 15 Burpees
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3 x 20 (each side) Clamshells (heavy resistance band)
3 x 20 Flutter kicks
3 x 20 Glute bridge (40lb preloaded)
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3 min Plank
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Stretch
As always, weights are my own modify as needed! I write down my weights as a general reference and so I can keep track of my progress. I design all of my workouts to be about an hour long. I encourage you to add in a day of cardio (I like spin class or going for a run) and then I also like to add another day where I take a group exercise class (I like barre). Make sure to rest at least one day a week, your muscles need time to recover.