#weighted workout

[powerwearhouse]

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[do-it-for-urself]

Today's workout: BootCamp Challenge Day 9 - Legs & Butt w Bodyrock.tv

Set your timer to 40sec work & 10sec rest. I chose to do squat jumps between each exercice.

1. Prisoner Opposite Touch Toes

Reps: 21

2. Lunge & Fly & Touch Toe – Left  Leg 

Reps: 8 - Weight: 2kg dumbbell

3. Lunge & Fly & Touch Toe – Right  Leg 

Reps: 9 - Weight: 2kg dumbbell

4. 10 x Uber Wide Low Squat & 10 x Side Lifts 

Reps: 1,5 - Weight: 2x2kg dumbbell

5. Wide Leg Burpee & Surfer Turn Jumps

Reps: 6 

6. Drop It like It’s Hot 

Reps: 5 - Weight: 6kg kettlebell

7. Wide Frog Mountain Climbers

Reps: 19

8. 10 Mountain Climbers & Pike V Jump

Reps: 5

Burnout:

1. Reps: 4 2. Reps: 4 3. Reps: 3 4. Reps: 3 5. Reps: 9 - Weight: 6kg kettlebell 6. Reps: 10 - Weight: 6kg kettlebell

[do-it-for-urself]

Today's workout: Real Time Challenge Day 26 + Chest & Back Burnout with Bodyrock.tv

Set your timer to 30sec work, 10sec rest. You'll skip between each exercice.

1. Walking Push Ups

Reps: 11

2. Sandbag Swing

Reps: 15 - Weight: 6kg kettlebell

3. Left Leg Squat & Behind Toe Touch & Reach

Reps: 7 - Weight: 4kg kettlebell

4. Left Leg Squat & Behind Toe Touch & Reach

Reps: 7 - Weight: 4kg kettlebell

5. Clean & Press & Squat & Press 

Reps: 3 - Weight: 13,5kg barbell

6. Elevated Spider Push Up 

Reps: 8

7. Push-Up, Burpee, Tuck Jump

Reps: 4

8. 2 x Switch Lunges & 2 x Wide Squat

Reps: 6

9. WoodChop Knee Abs Left

Reps: 26 - Weight: 6kg kettlebell

10. WoodChop Knee Abs Right

Reps: 29 - Weight: 6kg kettlebell

11. 10 Mountain Climbs & 2 Walking Push Ups

Reps: 3

12. Left Arm, Left Leg – Lunge & Press

Reps: 11

13. Right Arm Right Leg – Lunge & Press

Reps: 11

14. Tricep Dip & V Knee Tuck 

Reps: 5

15. Low Plie Squats - Straight Punches 

Reps: 57

16. Burpee & Tuck Jumps

Reps: 6,5

17. Straight Legs & L&R Alternate Toe Touchs

Reps: 15

18. Mat Jumps

Reps: 30

19. Side Oblique & Push Up – L&R Alternate

Reps: 6

20. Plank – Jump In & Out Legs

Reps: 22

21. Weighted Globe Twists

Reps: 17

22. Pogo & Press  - Left 

Reps: 9 - Weight: 4kg kettlebell

23. Pogo & Press – Right 

Reps: 10 - Weight: 4kg kettlebell

24. Reverse Plank

25. Plank – Up & Over – L&R Alternate

Reps: 8

Chest & Back Burnout:

1. Chest Press

Reps: 11 - Weight: 13,5kg barbell

2. Bentover Row

Reps: 19 - Weight: 13,5kg barbell

3. Bentover Flys

Reps: 16 - Weight: 2x2kg barbell weights

4. Deadlift & Bentover Row – L&R Alternate

Reps: 8 - Weight: 13,5kg barbell

5. Reverse Push-Ups 

Reps: 12

6. Push-up Punches

Reps: 11,5

7. Lay Ugi Flys

Reps: 11 - Weight: 2x2kg barbell weights

8) Left Arm Row

Reps: 19 - Weight: 6kg kettlebell

9) Right Arm Row 

Reps: 18 - Weight: 6kg kettlebell

10) Plank Ugi Forward & Flys – Left 

Reps: 9 - Weight: 2kg barbell weight

11) Plank Forward & Flys – Right

Reps: 8 - Weight: 2kg barbell weight

[jillaroe]

Hi, I've just started a fitness blog tonight, any tips on the weightlifting. I can see you've lost weight, are you trying to gain muscle definition? What routines do you have for weight trainning? Thaaaaanks

Greetings fellow fitblr! :DYes, by now, I've bascially lost all the weight I want, though I still have a little bit of fat left that I want to lose. I do want to get more muscle definition but I do cardio as well, just because you can't skip cardio, it's a must.I have 4 different weighted workouts, Legs, shoulders/chest, back/abs and chest. Before every weighted routine I do a bodyrock workout or compose one on my own, you can find the workout's here: www.bodyrock.tvLEG ROUTINEWarmup - bodyrock workout

Seated leg curl (110lbs) - 15*4 reps

Seated leg extensions (121lbs) - 15*4 reps

Barbell deadlift (44lbs) - 15*4 reps

Dumbell squat (27.5lbs dumbells) - 15*4 reps

Calve presses on a vibration plate (20*4 reps / leg), But when I'm at my boyfriend's gym I do regular calve presses (89 lbs) 15*4 reps

SHOULDER ROUTINEWarmup - Bodyrock workout

Dumbell shoulderpress (27,5 lbs dumbells) - 15*4 reps

Shrugs (50 lbs dumbells) - 15*4 reps

Rear delt flies (11 lbs dumbells) - 15*4 reps

Dumbell pullovers (20 lbs dumbells) - 15*4 reps

Upright rows (17,6 lbs dumbells) - 15*4 reps

CHEST ROUTINEWarm up - bodyrock workout

Dumbell chest press (38.5 lbs dumbells) - 15*4 reps

Overhead tricep extension (25,7 lbs dumbells) - 15*4 reps

Concentration curl, bicep (15,5 lbs dumbell) - 15*4 reps/arm

Chest, cable SPC (25 lbs/cable) - 15*4 reps (Video to explain how to exercise is performed: http://www.youtube.com/watch?v=MizcaD95CGI )

Cable tricep extension (77lbs) - 15*4 reps

BACK/ABS ROUTINE

Warm up - bodyrock workout

Lat pulldowns (155 lbs) - 12*4 reps

Back extensions with 33 lbs weight - 30*4 reps

Cable crunches (174 lbs) - 15*4 reps

Ab machine (88 lbs) - 15*3 + 30 reps (BONUS - between every set I do 100 bicycle abs, a total of 400, plus 50 regular sit-ups)

Dumbell bent-over row, both arms while l lying on a elevated bench (39 lbs dumbells) - 15*4 reps

Seated cable row (115 lbs) - 15*4 reps

I have one rest day a week, sometimes i skip it, depending on how I feel. I also do a 30 minute ab routine before bed + I run about 10 km a week. (usually 2*6km a week).

I hope my answer helped. gl hf :)