Sara's Saga
Workouts
WORKOUT UPDATE: Beginning January 1, 2012, I started the workout program created by fitness competitor/model Jamie Eason. Her program is called "LiveFit," and is a 12-weeks of training in 3 different phases. Jamie's Web site has photos and videos of each exercise. Instead of posting my own, check them out on her site at: http://www.bodybuilding.com/fun/jamie-easons-livefit-introduction.html .
All New Workout For December! Scroll to end of page
The workouts will be constantly changing. Connie will be writing them for me, and I'll keep track of them on here for everyone to see and/or follow.
Helpful Hints on Workouts: Not a member of a gym? No problem! Use small cans of soup in place of dumbbells (anywhere you see DB in workout descriptions). For moves such as ball slams, wrap a can of soup in several towels and place the bundle in a small gym or travel bag. However, exercises that involve cable machines involve making a small purchase. You can buy exercise bands at just about any store (Wal Mart, Meijer, etc.) and use them to replicate the movements demonstrated in the photo's.
This is the workout routine starting on November 4th:
Training Notes:
DAY 1:
Exercise Sets Reps
| Standing DB Biceps Curl | 1 | 20 |
| Pull-ups (assisted if needed) | 1 | 20 |
| Crunches or Lying Straight Leg Raises | 1 | 25 |
| Seated DB Biceps Curl | 1 | 20 |
| DB Rows | 1 | 20 |
| Crunches | 1 | 25 |
| Biceps Concentration Curls | 1 | 20ea |
| Lat Pulldowns | 1 | 20 |
| Crunches | 1 | 25 |
Rest 4 minutes, repeat one time
DAY 2:
Exercise Sets Reps
| Flat Bench Flyes | 1 | 20 |
| Triceps Pushdowns | 1 | 20 |
| DB Front Raises (both at same time) | 1 | 20 |
| Incline Push Ups | 1 | 20 |
| Standing Straight-Arm Pulldowns | 1 | 20 |
| DB Lateral Raise | 1 | 20 |
| Skull Crushers | 1 | 20 |
| DB Seated Shoulder Press | 1 | 20 |
Rest 4 minutes, repeat one time
DAY 3:
Exercise
Sets Reps
| Lying Leg Curls | 1 | 20 |
| Seated Calf Raise | 1 | 20 |
| Alternating Walking Lunges | 1 | 20 |
| Incline Leg Press | 1 | 20 |
| Donkey Calf Raise | 1 | 20 |
| Deep Hack Squats | 1 | 20 |
| Crunches | 1 | 25 |
| Leg Extensions | 1 | 20 |
Rest 4 minutes, repeat one time
For December I'll be following a training concept Phillip designed. He calls it 'Superfit,' and it is modeled off of Crossfit-style training. This can be customized to accommodate about any fitness level from beginner to serious athletes.
The workout he has designed for me is described as follows:
Here's the actual workout.
Five reps of each movement for five rounds:
#1: DB Squat to Overhead Press
#2: Standing DB Horizontal Press
#3: Kettlebell Swing to Parallel
#4: Alternating Lunge Step to DB Lateral Raise
#5: DB Overhead Drop to Parallel Extension
#6: Ball Slam