Training Inspiration

Today I decided to look online for some workout inspiration.  I remembered back when I was on deployment that I looked at a website called http://www.bodybuilding.com/.  Now, before anyone gets all weirded out on the idea of a female bodybuilding, it is not like I am going to get all ripped up and ready to lift in the stongest man competition.  :)  Instead, I find this website invaluable in keeping motivated and educated on workout plans and eating right.  I suggest this website to anyone that is looking at starting a workout plan or wanting to enhance their workout.  This website will supply you with a workout plan that keeps it fresh so that you don't get bored and gives you days to relax too.  The reason I am blogging about this is to keep myself motivated.  If I have the feeling that someone is looking in on my progress or maybe if I can inspire someone to start working out then I will be more motivated to keep going and show people the progress that I can achieve.  Here is an example of my plan (actual an exact copy):

Female 20-39 Fat Loss

Day 1: Upper Body

Pushups Muscle Targeted: Chest

2 sets of 15 reps

Side Lateral Raise

Muscle Targeted: Shoulders

3 sets of 10-12 reps

Dumbbell Bench Press

Muscle Targeted: Chest

3 sets of 10-12 reps

Tricep Dumbbell Kickback

Muscle Targeted: Triceps

3 sets of 10-12 reps

Seated Cable Rows

Muscle Targeted: Middle Back

3 sets of 10-12 reps

Alternate Hammer Curl

Muscle Targeted: Biceps

3 sets of 10-12 reps

Hyperextensions (Back Extensions)

Muscle Targeted: Lower Back

Air Bike

Muscle Targeted: Abdominals

3 sets of 10-12 reps

Stairmaster - Moderate

Muscle Targeted: Quadriceps

20 minutes

Day 2: Cardio Bicycling, Stationary - Moderate

Muscle Targeted: Quadriceps

30-40 minutes

Day 3:  Rest Day

Stretch or do Yoga

Cook and Prepare Meals for the week

Track your Progress-Update your workout journal

Day 4: Lower Body

Freehand Jump Squat

Muscle Targeted: Quadriceps

2 sets of 15 reps

Plie Dumbbell Squat

Muscle Targeted: Quadriceps

3 sets of 10-12 reps

Clean

Muscle Targeted: Hamstrings

3 sets of 10-12 reps

Barbell Side Split Squat

Muscle Targeted: Quadriceps

3 sets of 10-12 reps

Leg Press

Muscle Targeted: Quadriceps

3 sets of 10-12 reps

Seated Leg Curl

Muscle Targeted: Hamstrings

3 sets of 10-12 reps

Leg Extensions

Muscle Targeted: Quadriceps

3 sets of 10-12 reps

Seated Calf Raise

Muscle Targeted: Calves

3 sets of 10-12 reps

Running, Treadmill - Moderate

Muscle Targeted: Quadriceps

20 minutes

Day 5: Cardio Elliptical Trainer - Moderate



Muscle Targeted: Quadriceps

30-40 minutes

Day 6: HIT Full Body Butt Lift (Bridge)



Muscle Targeted: Glutes

2 sets of 15 reps

Push Press

Muscle Targeted: Shoulders

3 sets of 10-12 reps

Barbell Deadlift

Muscle Targeted: Lower Back

3 sets of 10-12 reps

Bent Over Barbell Row

Muscle Targeted: Middle Back

3 sets of 10-12 reps

Wide-Grip Lat Pulldown

Muscle Targeted: Lats

3 sets of 10-12 reps

Stiff Leg Barbell Good Morning

Muscle Targeted: Lower Back

3 sets of 10-12 reps

Dumbbell Rear Lunge

Muscle Targeted: Quadriceps

3 sets of 10-12 reps

Day 7: Rest Day

Stretch or do Yoga

Cook and Prepare Meals for the week

Track your Progress-Update your workout journal


I know that it seems like alot but if you break it dow nto each day, it really isn't that bad.  I need to get a daily workout journal going and start with tracking what I did each day and what my goals are and when I hit them.  I will keep everyone updated with my progress.