I’m Sexy And I Know It #Workout

See how much I think about you guys?  Below is the latest and greatest workout my trainer provided to me while she is away dancing her heart out.  I have been under the weather for the past few days and am feeling stronger and stronger every day so I am ready to tackle this.

Three rounds of pure……PUSH below.  Check it out and try it out.  Let me know how you do!

Equipment needed:

  • Cable machine
  • Row machine
  • Body bar
  • Dumbbells





Smith machine – squats 15 50 lbs
Seated row 15 70 lbs
Tricep pulldowns 15 60 lbs
Jump lunges 20  
Wall sit 90 sec  
Wall sit w/ bicep curls 30 sec 30 lbs
High row 15 70 lbs
Bicep curls w/ rope 15 60 lbs
Squat thrusts 20  
Leg extensions 15 65 lbs
Leg extensions – single left 15 30 lbs
Leg extensions – single right 15 30 lbs
Push ups – diamond 20  
Side plank – left 60 sec  
Side plank – right 60 sec  
Shoulder press w/ side lunge – left 10 12 lbs
Shoulder press w/ side lunge – right 10 12 lbs
Ab crunches decline bench 20 NA
Ab crunches 30 NA
Bicycle crunches 30 NA
Plank hold 60 sec NA
Leg lifts 20 NA
Side plank – left 45 sec NA
Side plank – right 45 sec NA
Plank hold 60 sec NA

REPEAT   2 more times



Disclaimer: This workout was created by a certified trainer based on my current fitness level. Please adjust weight or motion based upon your fitness level. Always consult a physician before starting any new training program

So let’s GO! Please leave a comment if you decide to perform this workout and please rate this workout. My trainer wants to know. 🙂


About Femme Fitale Fit Club

I'm a lot of things such as wife, mother of 2, and career woman but my passion is fitness. You can sum me up as a fitness lifestyle blogger and enthusiast. I started Femme Fitale Fit Club to motivate women to live fit and healthy lives as well as share information on fitness programs, good nutrition, fitness equipment and tools. I love fitness challenges, running, cooking healthy meals, lifting weights, and meeting new people! View all posts by Femme Fitale Fit Club

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