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Instant Facelift

Friday
Feb272015

Friday
Feb272015

Full Week of Workout Videos - Monday Legs Accessory Home

42 minutes - 360 Calories - Average Heart Rate 117 - Max Heart Rate 144.
Location: Home Gym

Light first sets instead of doing a warmup

Strength:
  • Leg Extensions x4 sets (Quads)
  • Leg Curls x4 sets (Hamstrings)
  • Calf Raises x4 sets Using Inspire FT2 Smith Bar (Calves)
Thursday
Feb262015

Full Week of Workout Videos - Monday Legs - Squats CrossFit

58 minutes - 688 Calories  Aprox- Average Heart Rate 142 - Max Heart Rate 189.
Location: CrossFit Langley

Warmup & Mobility

Strength:
  • Box Squats 225 lbs x10 reps (Legs)
  • Box Squats 255 lbs x10 reps (Legs)
  • Box Squats 275 lbs x10 reps (Legs)
  • Box Squats 305 lbs x10 reps (Legs)
  • Box Squats 365 lbs x6 reps (Legs)
  • Standard Back Squat 225 lbs x10 reps (Legs)
  • Standard Back Squat 225 lbs x10 reps (Legs)
Wednesday
Feb252015

Full Week of Workout Videos - Saturday Shoulders and Calves Accessory Home

43 minutes - 497 Calories - Average Heart Rate 138 - Max Heart Rate 163.
Location: Home Gym

Light first sets instead of doing a warmup

Strength:
  • Shoulder Press using Total Gym x2 sets (Shoulders)
  • Shoulder Side Raise using Total Gym x2 sets (Side Delts)
  • Shoulder Rear Raise using Total Gym x2 sets (Rear Delts)
  • Shoulder Front Raise using Total Gym x2 sets (Front Delts)
  • Dumbbell Shrugs x4 sets with 85 lbs per side (Traps)
  • Single Leg Calf Raises x9 sets incremental weight up and down (Calves)
  • Cable Rope Ab Crunches x3 sets (Abs)
Tuesday
Feb242015

Full Week of Workout Videos - Friday Chest and Triceps Accessory Home

1:16 minutes - 669 Calories - Average Heart Rate 119 - Max Heart Rate 166.
Location: Home Gym

Warmup & Mobility:
  • Rotator cuff work and Stretching
Strength:
  • Decline standing cable flies x3 sets (Chest)
  • Incline seated cable flies x3 sets (Chest)
  • Flat seated cable flies x3 sets (Chest)
  • Various position pushups x3 sets max reps each (Chest & Triceps)
  • Tricep cable extensions using curl bar x4 sets (Triceps)
  • Tricep cable extensions using rope x4 sets (Triceps)
  • Crunches and leg raises (Abs)