The gym experience for me is the way to workout. I am constantly learning new exercises and techniques by watching and talking to different people. I enjoy the camaraderie of my fellow gym rats. I have hired a trainer on more than one occasion to learn the proper way to perform each exercise so that I get the most out of each lift.
I recently started incorporating cardio into each lifting session. By rapidly moving from station to station my heart rate stays elevated throughout the entire lift. I complete each superset with no rest in between. If I do need to catch my breath I do so for a minute or two in between supersets. It is important to let my heart rate come down slightly, especially when I am working large muscle groups such as legs.
I will complete this leg and shoulder workout at least once a week for two weeks, along with a separate arm, chest and back workout. After two weeks I will add variation to the Super Sets but keep the basic outline. This is not a beginner workout.
Super Set 1
30 Walking Lunges with 8lb dumbbell weights
15 Squats with 10lb dumbbell weights (I place my feet shoulder width apart and drop my bottom down like I am sitting on a box. I keep my back straight, my head up and let the weight slowly slide down my thigh.)
15 Pop-Up Squats (like with completing a jumping jack I move from feet together to feet wide apart but I drop my buttocks low, keep my back straight and my head held high)
In Succession -with no rest in between I complete
30 Mountain climbers
10 squat thrusts
10 Push – ups
Then I rest for a minute or so and repeat Super Set 1 for a total of three times.
Super Set 2
8 (each side) Back Step Double Lunge and Leg Raise with 5lb dumbbell (alternating legs I step backwards into a lunge position, dip, then raise my back leg while balancing and keeping my abs tight. With control, I lower my leg and drop back into a dip, then step into the starting position).
10 (each side) Step Ups on a Bench with dumbbells (I keep my head up and back straight).
15 V ups – (I lie face down on a bench with my hips at the edge and feet on the ground spread wide apart. I lift my feet and bring them together, move them back apart and slowly go back down to the ground. It is important I concentrate on the downward motion)
I repeat Super Set 2 for a total of three times.
Super Set 3
12 Sitting Presses with Dumbbells (I sit and hold the dumbbells horizontally at my shoulder with my palms facing in like the top of a curl. I raise the dumbbell above my head twisting my wrist as I go until my palms are facing out. I twist again on the way down returning my palms to the starting position).
10 Scoot Lifts (I sit on the edge of a bench or chair. I lower my chest to my knees and put the dumbbells under my legs horizontally. While keeping chest down and my elbows out I pull the dumbbells up. I do not pull my elbows in towards my body)
10 Shoulder pull ups (Keeping my feet shoulder width apart I hold the dumbbells horizontally in front of myself with my palms facing my belly. One at a time I pull the dumbbell up my body to my shoulder and chest area. My elbow chicken wing and are above my shoulder when I’m done.
30 Pump ups I hold a dumbbell at shoulder height parallel to my feet like I am carrying a bat. I push each dumbbell up one at a time in a rapid succession
Repeat Super Set 3 for a total of three times.
This workout is excruciating and hard to complete. I make sure I am well rested, hydrated and nourished before starting. The results are phenomenal and it reduces the need to spend time on the treadmill.
