GINA B. WORKOUT AT HOME

 

SQUAT/CURL COMBINATION

Hold dumbells, elbows back, forearms parallel to floor.

Squat, push off heels, try and touch elbows to floor while keeping shoulders and knees in line.

15 reps. (2x)

 

Outer Thigh on Floor/Mat

Side position, bottom leg bent, top leg straight.

Lift Top leg 10 second count up, 2 second count down x 5 reps

Lift Top Leg 2 second count up, 10 second count down x 5 reps

2x

 

Inner Thigh on Flor/Mat

Lie down face up on mat, legs in the air.

Open legs all the way 2 second count open, close legs, 10 second count close x 5 reps.

Open legs all the way 10 second count open, close legs, 2 second count close x 5 reps.

2x

 

Single Leg Bridge on Mat/Floor

Crazy Eight Protocol

2 count push, 8 count hold, 4 count resist x 8 reps each leg.

2x

 

Push Up on Knees

2 sets of 10 reps 

 

Three Position Crunch On Floor/Mat

Lie face up on mat, cross over left knee with right ankle. Place left hand behind head. Touch left elbow to right knee x 15 reps.

Switch. Perform other side 15 reps. 

Switch. Touch both elbows to both knees x 15 reps.

2x

Cardio at Home

Perform 3x each 

Squat Thrusts x 10

High Knee/Butt Kick x 15 each side

Mountain Climbers x 30 seconds

Front Jumping Jax x 30 seconds

Side Jumping Jax x 30 seconds

Monster Kicks x 8 each side

Rest 1 minute

Repeat

GINA B. WORKOUT AT LA FITNESS (6-13-17)

Legs

Life Fitness Machine Outer Thigh 

Crazy 8 Protocol (2 count push, 8 count hold, 4 count resist)

60 pounds x 8 reps

 

Life Fitness Machine Inner Thigh

Crazy 8 Protocol (2 count push, 8 count hold, 4 count resist)

70 pounds x 8 reps 

 

Life Fitness Leg Extension

Crazy 8 Protocol (2 count push, 8 count hold, 4 count resist)

30 pounds x 8 reps

 

Life Fitness Machine Leg Curl

Crazy 8 Protocol (2 count curl, 8 count hold, 4 count resist)

20 pounds x 8 reps

 

Chest

Life Fitness Machine Chest Press

Crazy 8 Protocol (2 count push, 4 count resist, 8 count hold) 

Wide grip on handles, keep elbows up

35 pounds x 6 reps

 

Life Fitness Machine Pec Dec Fly

Crazy 8 Protocol (2 count push, 4 count resist, 8 count hold) 

Keep elbows locked in the bent position throughout

25 pounds x 6 reps

 

Flat Bench Dumbbell Press

Crazy 8 Protocol (2 count push, 4 count resist, 8 count hold)

8 pound DB’s x 6 reps

 

Flat Bench Dumbbell Fly

Crazy 8 Protocol (2 count push, 4 count resist, 8 count hold)

5 pound DB’s x 6 reps 

 

Biceps

Standing Barbell Bicep Curl

Crazy 8 Protocol (2 count curl {half way up}, 8 count hold, 4 count resist)

20 pounds x 6 reps 

 

Standing Dumbbell Curl

Crazy 8 Protocol (2 count curl {half way up}, 8 count hold, 4 count resist)

 

Shoulders

Standing Dumbbell Side Raise

Crazy 8 Protocol (2 count push, 8 count hold {hold at ear level}, 4 count resist)

5 pound DB’s x 6 reps

 

Seated Dumbbell Shoulder Press

Crazy 8 Protocol (2 count push, 4 count resist, 8 count hold {at ear level})

8 pound DB’s x 6 reps

 

Triceps

Dumbbell Head Crusher on Flat Bench

Crazy 8 Protocol (2 count push, 4 count resist, 8 count hold {at side of head, ear level})

5 pound DB’s x 6 reps

 

Cable Tricep Push Down

(use angled bar attachment)

Crazy 8 Protocol (2 count push, 4 count resist, 8 count hold)

20 pounds x 6 reps

 

Abs

Crunch on Mat (face up)

(hold weight over chest, lift shoulders slightly off mat)

Crazy 8 Protocol (2 count push, 8 count hold, 4 count resist)

5 pounds x 6 reps

 

Low Back

Leg Lift on Mat (face down)

point toe, keep leg straight

Crazy 8 Protocol (2 count push, 8 count hold, 4 count resist)

 

Obliques

Side Pull (on hyper extension device)

(hold Dumbbell with opposing arm)

Crazy 8 Protocol (2 count push, 8 count hold, 4 count resist)

8 pound DB x 6 reps

LA FITNESS WORKOUT

Use the following protocol for the exercises listed, unless specified otherwise.

 

SIX SHOOTERS Set is performed at normal rep (2 count push/pull, 4 count resist) whereby every sixth rep the lifter performs a six second concentric (push/pull)/six second eccentric (resist) rep. 

 

Additional protocol to be used as indicated.

SEVEN-UP-SETS Single set whereby a 30-45 second isometric contraction is front/back loaded in the fully contracted position and pre/proceeded by seven “normal-speed reps.

 

 

Legs

Machine Hip (Outer Thigh) Abductor

Six Shooter Protocol

85 pounds x 18 reps

 

Life FitMachine Hip (Inner Thigh) Adductor

Six Shooter Protocol

65 pounds x 18 reps

 

Machine Leg Extension

Six Shooter Protocol

30 pounds x 18 reps

 

Machine Leg Curl

Six Shooter Protocol

20 pounds x 18 reps

 

Seated Calf Raise Machine

Regular Speed Protocol

15 pounds x 18 reps

 

Single Leg Bridge on Mat, Face Up

(Seven Up Set)

0 pounds x 45 second hold (left leg elevated)

0 pounds x 7 reps

0 pounds x 45 second hold (left leg elevated)

Switch

 

Combination Leg/Bicep

Dumbbell Squat/Curl

Regular Speed

8 pound DB’s x 15 reps

 

Chest

 

Machine Press

Six Shooter Protocol

30 pounds x 12 reps

 

Machine Pectoral Fly

Six Shooter Protocol

 

30 pounds x 12 reps

 

 

Flat Bench Dumbbell Press (use any bench & dumbbells)

Regular Speed Protocol

5 pound dumbbells x 12 reps

8 pound dumbbells x 4 reps

 

TRX Chest Press (If LA Fitness has one)

Regular Speed x 15

 

Biceps

Standing Barbell Bicep Curl

(use straight or curl bar)

Six Shooter Protocol

20 pounds x 12 reps

 

Seated DB Bicep Curl

Six Shooter Protocol

8 pound DB’s x 12 reps

 

Standing Cable Curl (Use bar or rope attachment)

Six Shooter Protocol

15 pounds x 12 reps

 

TRX Bicep Curl

Regular Speed x 15 (target)

 

Abs

 

Low Abdominal Exercises on Mat/Face Up

Single Leg Alternating Lift x 15 (regular speed)

Cross Over Sizzors x 15 (regular speed)

In/Up/Lower x 15 (regular speed)

 

Captains Chair Low Ab Exercises

Straight Leg Lift x 10 reps (regular speed)

Bent Knee Raise x 15 reps (regular speed)

 

Swiss Ball Rolling Bridge

Face up on mat, legs straight and squeeze top side of swiss ball, elevate hips, arms out to side, palms down, roll legs side to side without touching floor. 10 reps each way

 

Reverse Butterflys on Swiss Ball

Face up on mat, legs straight and on top of swiss ball shoulder width apart, keep hips on floor, start with arms out to side, swing arms up and try to touch toes on top of swiss ball. Bring arms down behind head and start to swing up toward toes again. 15 reps 

 

 

Swiss Ball Exchange

Face up on mat, legs straight and on side of swiss ball, keep hips on floor and legs straight throughout. Squeeze ball with legs and lift to overhead chest. Exchange ball with hands. Bring legs back down to above floor level without swiss ball. Bring arms behind head holding swiss ball. Exchange.

15 reps