attached means identity
My Workout Today!

Soooo good!

I walked/ran for 15 minutes (intervals…got up to 6 mph).
Got a little bummed because there were so many people in the gym and I had to do my ab stuff at home (didn’t want to get stepped on). BUT I did Blogilates’ Muffintopless, Abominable Abdominals, and her Justin Beiber challenge (don’t judge).

A total of 50 minutes. Not an hour but hey, I fatigued my abs/obliques so I reached my goal! And that’s what matters.

Now I’m having fun figuring out this weighttraining.com bursniss. :P

I ate a little over my 1900 calories but not by much AND the only unhealthy thing I ate today was a small pack of M&Ms cookies. I did pretty damn good!

Just did this…it felt super good. My arms are more fatigued than anything though lol.

Aerobics Workouts

So I was going through my old class notes online and noticed some workouts my aerobics professor put up from last semester. Thought I’d share! (Compliments of Sarah Joseph.)



BURPEE BLAST
50 sec intervals per exercise; 3 sets
1. One leg burpee & side jump (alt legs) 
2. Side burpee (alt legs)
3. Starburst burpee

RANDOM WORKOUT

25 reps, 12 sets 
1. Commando pushups w/ rollover
2. Low jacks
3. Backward lunges with kick up 
4. Super Jumper (forgot what this is)
5. Flutter kicks w/ lift and lower
6. Plank rows w/ weights

HOT DOG WORKOUT 
20 mins total: 10 secs rest, 30 secs work. 36 reps.
1. Rock & roll burpee
2. Side crunches
3. More side crunches 
4. Scissor jump rope
5. Sunflower squat
6. Sit ups 


Enjoy! This class was effing killer. 

muffintop-less:

My Leg Workout
Squats 5x12 (I started too light and had to add some weight, so 4 working sets)
Leg Press 3x10 - Superset - Leg Extensions 3x12
Bench Step-Ups w/Dumbbells 3x15 each - Superset - Sumo Squats w/Dumbbell 3x10
Stiff-leg Deadlifts 3x12 - Superset - Walking lunges (til I couldn’t stand up)
I did this one on Tuesday and I’m sore as heck. Always warm up and use proper form to avoid injury. Breathe properly on all exercises and engage your core. Be smart, don’t hurt yourself. ENJOY!!! This one’s a killer ;)

Might be doing this tonight!

muffintop-less:

My Leg Workout

  • Squats 5x12 (I started too light and had to add some weight, so 4 working sets)
  • Leg Press 3x10 - Superset - Leg Extensions 3x12
  • Bench Step-Ups w/Dumbbells 3x15 each - Superset - Sumo Squats w/Dumbbell 3x10
  • Stiff-leg Deadlifts 3x12 - Superset - Walking lunges (til I couldn’t stand up)

I did this one on Tuesday and I’m sore as heck. Always warm up and use proper form to avoid injury. Breathe properly on all exercises and engage your core. Be smart, don’t hurt yourself. ENJOY!!! This one’s a killer ;)

Might be doing this tonight!

muffintop-less:

“The 100 Workout”
100 Jumping Jacks
90 Crunches
80 Squats
70 Mountain Climbers (35 each leg)
60 Jumping Jacks
50 Crunches
40 Jump Squats
30 Switch Lunges
20 Jumping Jacks
10 Burpees

muffintop-less:

“The 100 Workout”

  • 100 Jumping Jacks
  • 90 Crunches
  • 80 Squats
  • 70 Mountain Climbers (35 each leg)
  • 60 Jumping Jacks
  • 50 Crunches
  • 40 Jump Squats
  • 30 Switch Lunges
  • 20 Jumping Jacks
  • 10 Burpees
muffintop-less:

My Shoulder Workout Today:
Dumbbell shoulder press 4x10
Seated side lateral raises 3x10 + 2 dropsets on each set
Seated front raise 3x12 + 2 dropsets on each set
Seated, bent-over rear delt raise 3x12 + 2 dropsets on each set
Incline dumbbell shoulder press 3x10
Standing rows 3x12
Standing, bent-over rear delt raise (neutral grip) 3x12
p.s. This is another of my Instagram creations! I’ve been introduced to “framing” apps and I’m loving them! 
Instagram - @saviirose

muffintop-less:

My Shoulder Workout Today:

  • Dumbbell shoulder press 4x10
  • Seated side lateral raises 3x10 + 2 dropsets on each set
  • Seated front raise 3x12 + 2 dropsets on each set
  • Seated, bent-over rear delt raise 3x12 + 2 dropsets on each set
  • Incline dumbbell shoulder press 3x10
  • Standing rows 3x12
  • Standing, bent-over rear delt raise (neutral grip) 3x12

p.s. This is another of my Instagram creations! I’ve been introduced to “framing” apps and I’m loving them! 

Instagram - @saviirose

HATE inverted push ups! lol

muffintop-less:

My “Dorm Room” Cardio Workout (I guess this works for at home too!) 
50 jumping jacks
5 burpees
30 seconds of mountain climbers 
5 jump squats
30 seconds of jump rope
10 push ups
30 second break
Repeat this 3-5 times (adjust according to fitness level.. you may need to do less or you may be able to do more). =) 

muffintop-less:

My “Dorm Room” Cardio Workout (I guess this works for at home too!) 

  • 50 jumping jacks
  • 5 burpees
  • 30 seconds of mountain climbers 
  • 5 jump squats
  • 30 seconds of jump rope
  • 10 push ups
  • 30 second break

Repeat this 3-5 times (adjust according to fitness level.. you may need to do less or you may be able to do more). =) 

muffintop-less:

Shoulder Workout
Standing dumbbell press 4x12
Side lateral raise 3x12 - superset - Bent over rear delt raise 3x12
Plate front raise 3x12 - superset - Reverse pec dec 3x12
One-arm cable side laterals 3x10
Haven’t done this one in a long time.. might give it a go tonight! Make sure to always use proper form to avoid injury. Exhale on the contraction and make sure to engage your core in all exercises. Use slow, controlled motions (don’t swing the weights or use momentum to get them up there). If you need one, use a spotter. Be safe and enjoy =) 

muffintop-less:

Shoulder Workout

  • Standing dumbbell press 4x12
  • Side lateral raise 3x12 - superset - Bent over rear delt raise 3x12
  • Plate front raise 3x12 - superset - Reverse pec dec 3x12
  • One-arm cable side laterals 3x10

Haven’t done this one in a long time.. might give it a go tonight! Make sure to always use proper form to avoid injury. Exhale on the contraction and make sure to engage your core in all exercises. Use slow, controlled motions (don’t swing the weights or use momentum to get them up there). If you need one, use a spotter. Be safe and enjoy =) 

muffintop-less:

Simple Ab Workout:
Crunches on stability ball
Leg raises with stability ball between legs
Crunches on the floor with heels on the top of the ball
Plank
Do all exercises to failure (until you physically cannot perform another repetition). Move quickly from one exercise to the next with little to no rest in between. Once you have completed all four exercises, take a 30 second - 2 minute break depending on your fitness level and repeat the set 2-3 more times. Focus on the QUALITY not quantity of reps! Make sure not to yank on your neck and exhale on the contraction! ENJOY! =) 

muffintop-less:

Simple Ab Workout:

  • Crunches on stability ball
  • Leg raises with stability ball between legs
  • Crunches on the floor with heels on the top of the ball
  • Plank

Do all exercises to failure (until you physically cannot perform another repetition). Move quickly from one exercise to the next with little to no rest in between. Once you have completed all four exercises, take a 30 second - 2 minute break depending on your fitness level and repeat the set 2-3 more times. Focus on the QUALITY not quantity of reps! Make sure not to yank on your neck and exhale on the contraction! ENJOY! =) 

pursuingamazing:

I actually really like this :)

pursuingamazing:

I actually really like this :)

Booty Blastin’ Workout

muffintop-less:

Written by Skye Taylor

Every girl I know wants a nice round booty. And why not? It’s a lot more attractive than a pancake bum! A well-trained booty shows you have put in the hard work at the gym. A good booty is not one you were born with; it’s one you have EARNED! There are a few secrets to a great booty, and if you are willing to put in the work that booty will be poppin’ in no time!

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Probably doing this tonight when I get back from teh Walmartz. :)