Date with Jake

Great workout today! Started off with my Jake.. love that thing! 15min with intervals  and then switched Maddy for another 15 on the bike... (I dont like sharing him, but I will always share with my Derby wife Merciless Maddy ;) )

It got us sweating so we hit back and chest.. pull ups, pull downs, flys, seated row, bent over rows, bench press, and Divebomb pushups...

Divebombs are insane and hit your shoulders and core as well.. see pictures below! Its live diving down under a fence and then he a up and reverse. . down and back up is one rep..

It has been working out that Maddy and I do chest and back on tuesdays.. but we always change up the exercises to keep ot interesting,  keep our bodies guessing,  and also becasue she has a stronger chest and I have a stronger back... so we push eachother with our weights and reps.

A good (& buff!) friend gave me some workouts to try so we will jump into those tomorrow and I will let you know how we make out.  Thanks Jeff! Looking forward to switching things up again.

Push and Pull

The dreaded combo ↑↓ ←→ push ups and pull ups.

These two exercises are fantastic for super setting to really hit the back and chest and no matter how much I change my workout, these two are always included!!

First and foremost ~ they are frickin hard!! Starting pull ups and push ups is not always that rewarding..especially when you can only complete single digit reps :/ ..  but you often see awesome gains becasue even doing one more can sometimes double your previous! :)

There are machines, bands, partners, modifications and changes to form to help you get a higher amount of reps (these are called assisted pullups, or assisted pushups) But ALWAYS try to do the original tried and true version first before changing it up.

For example. . Get as many full out pushups (even if it is just 1!!) Before opening your legs to do a GI Jane push up, then do as many as you can be for you go to your knees etc etc.  Or try to do a regular pull up before going to the pull up machine that takes some weight off.

Starting back to the gym I was doing one set of 3pull ups. I am now doing 3 sets of 5/6 depending on when I fit them into the chest/back workout...if its at the end im pushing for 3 sets of 4. There is a point as well >> do them first! If you wait until you have done your rows, cable flys, lateral raises, pull downs etc etc and then hit the pull up bar. .you may be dissatisfied with your results.

Don't be intimidated, don't be shy, hit those exercises to see awesome results in muscle tone and strength.

Xo
Kara

TRX.... yowza's!!!

Started today's chest and back with a little TRX work. My local gym just installed two and so Maddy and I were eager to incorporate them into the workout.  INSANE love! :)

3sets if each press, row, flys and reverse flys and aligators

holy shaking arms! Then Mercy (Maddy :) ) did dome knee crunches and I did crunches without TRX... just cant bring my knee in yet :/.

Then upping the intensity factor we superset the same muscle group until exhaustion....

-Pull ups / full range pull downs
-Incline weighted bar press/flat bench dumbell press
-bosu ball.push ups / standing rows

I can barely hold the oh on to blog at the moment as weights were upped too.. love pushing myself!

Sauna, shower, and food prep today as the weekend was busy and didnt get it done..

Below is an amazing TRX workout website with a lot of videos and info. It can be set up in your house, doesnt take a lot of room, and is a killer workout. Check it out!

Stay healthy friends!
♥ KARA

https://m.trxtraining.com/blog/trx-40-40-challenge-workout

***also did a treadmill session.. 20min incorporating some incline and side steps.. dont forget to warm up and get your heart pumping!!!