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Wake Up #Workout


I don’t have much to say other than sleep is essential to the soul and make sure you get in your 7 or 8 hours.  I walked in the gym this morning feeling whooped.  I swear if I hadn’t already paid for these sessions I probably would have stayed my butt in bed.  My SOF sisters went running the 5-mile loop at 5:00 am this morning but I just rolled over until it was time to get up and out for my 6 am appointment.

We did a lot of squats yesterday in boot camp so when I heard we were going on the Smith Machine to do MORE squats and lunges…..I thought I would have a tantrum right there in the middle of the weight room.  Sometimes it beeee’s like that.  When it was all over I definitely felt better and stronger.  My legs are looking stronger too.  Try this workout as minimum equipment is needed except a Smith Machine, Body Bar and Bench.

Please leave a comment if you decide to try this workout.

Equipment

Body Bar

Smith Machine

Bench

Exercise

 

Reps

Weight

Smith machine – squats 15 90
Smith machine – Right backward lunge knee up 15 90
Smith machine – Left backward lunge knee up 15 90
Smith machine – Sumo squat 15 90
Right forward lunge, squat with body bar 15 15
Static squat with shoulder presses 20 15
Left forward lunge, squat with body bar 15 15
Static squat with shoulder presses 20 15
Right leg step up and backward lunge – 2 pulses 20 NA
Left leg step up and backward lunge – 2 pulses 20 NA
Smith machine – squats 15 90
Smith machine – Right backward lunge knee up 15 90
Smith machine – Left backward lunge knee up 15 90
Smith machine – Sumo squat 15 90
Right forward lunge, squat with body bar 15 15
Static squat with shoulder presses 20 15
Left forward lunge, squat with body bar 15 15
Static squat with shoulder presses 20 15
Bench plank hold 30 seconds NA

REPEAT

DONE IN 30 MINUTES

I was reminded to start my watch and so I did – ON TIME!!!!

IMG_0727[1]

Sometimes I think I am going to turn green with my daily green smoothies with unsweetened almond milk, kale, cantaloupe, strawberries, pineapple and mango.  DELICIOUS!!

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

Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Have fun with us online at Facebook at www.facebook.com/FemmeFitaleFitness

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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

One response to “Wake Up #Workout

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