Screw Pro-Ana

New Comers!

Unsure who/what Auntie-Ana means? Find out here

Best way to go through this blog is to go by the pages on the right hand side.

Start with the WELCOME page and work your way down for the sexiest results!

Don't miss an update FOLLOW ME!


About Auntie-Ana....

My Gym Workouts

WEEK WORK OUT PLAN
Feel free to print!

Day 1: Upper Body
  • Warm up with Stair Master  10 min
  • Military Shoulder Press  3 sets 12 reps
  • Bench Press (Dumbbells)  3 set 12 reps (5 lbs in each hand)
  • Bar Curl Standing  3 sets 12 reps  20 lbs
  • Machine flyes 3 sets 12 reps
  • Seated Rowing 3 sets 12 reps
  • Tricep Pulldowns  3 sets 12 reps 40 lbs
  • Lat Pulldown  3 sets 12 reps 30 lbs
  • Chest and Armpit Pull/Squeeze  3 sets 12 reps
  • Armpit Pushes  3 sets 12 reps 25 lbs
  • Treadmill 10-20 minutes
  • Relax and streeetch it all out - hold each stretch for at least 30 seconds
Day 2: Lower Body
  •  Warm up with Stair Master  10 minutes
  • Ball Squats  3 sets 15 reps
  • Lunges with weights  3 sets 12 reps
  • Machine Squat  3 sets 15 reps
  • Thigh Machine Lift  3 sets 12 reps
  • Thigh Machine Pull Down  3 sets 12 reps
  • Inner Thigh Machine  3 sets 12 reps
  • Hip Extension Machine  3 sets 12 reps
  • Back-to-wall squat Kick out each leg  3 sets 12 reps
  • Brazilian Butt Workout:  Get on knees and hands and lift right leg to the right and then kick back, to the side, to the back 50 times (or 100 if your feeling up to the challenge) - then switch leg and do 50 on the other side***THIS ONE IS AMAZING you'll have an amazing butt in no time
  • Lunge but on the way up, kick high in the air with that leg  3 sets 12 reps
    (Those last two are great for an at home quick exercise)

  • Treadmill 10-20 minutes

  • Relax and streeetch it all out - hold each stretch for at least 30 seconds
Day 3: Abdominals
  • Warm up with Stair Master 10 minutes
  • Ball Crunches  3 sets 50 reps
  • Side Ball Crunches  3 sets 20 reps
  • Bridge  3 sets 30 seconds
  • Air Bike  3 sets 20 reps
  • Lying Leg Raises and Butt Lifts  3 sets 20 reps
  • Jackknife (Push up position with feet on ball - roll ball in and bend knees and back out) 3 sets 12 reps
  • Crunches 3 sets 33 reps (5-10 second break) = 99 sit ups!
  • Treadmill 10-20 minutes
  • Relax and streeetch it all out - hold each stretch for at least 30 seconds
Day 4: Cardio
  • Treadmill  20 minutes
  • Stair Master  20 minutes
  • Bike  10 minutes
  • Stretch!
NOTES:  Be sure to have 3 resting days- I usually have a rest day after Lower Body (because I'm usually sore!) After abdominals, and after cardio

Comments and questions on any of the above are more then welcome!

Click here for Gym Workout Pt 2 - Beach Body Ready

No comments:

Post a Comment