Hey San Antonio!

Sorry for the late update but I have been so busy that I can only seem to find a time to update about once a week so y’all get the whole kit and kaboodle in one of two posts. Here are some good work outs for you that only take about 30-45 minutes. I have Rita do these plus cardio and diet. Join her on her blog – she has her daily updates and little tid bits for y’all!

Chest, shouders and triceps: All sets are done 3 times

Super set:
- Machine Chest press: 35lbs x 15 reps
- Lunges with back leg lift: 30 reps

Superset:
- Side/front lateral raises: 5 lbs x 20 reps
- Bench step ups: 20 reps

Superset:
- V-Bar tricep extensions: 40lbs x 15 reps
- Bench sit ups: x 15 reps

On Another day you can do this leg work out!

Legs:
Single Leg extension with both leg leg extension: 30 lbs x 12 reps on each side and then both legs together at 60 lbs for 10 reps.

Machine Glute extension: 45 lbs x 15 reps

Superset:
- 3 time squats: Sumo squats for 10 reps, shoulder width squat for 10 reps, close stance squat for 10 reps. 15 lbs used
- Bench abs: 10lbs x 10

Jump squats onto step : 10 reps

Functional training is the process of training your body in an unstable environment by using bands, balls, free-weights and plyometric exercises. I use functional training on most women clients who want to stay lean and strong because it keeps the heart rate up and it keeps the client on their toes.

This training process is best done by super-setting exercises – such as a ball squat and a dumbbell shoulder press or bicep curl – keeping the mind and body responding quickly and to keep the heart rate up. Functional training also helps with balance and coordination; as people age they tend to lose these skills slowly, but by mimicking certain skills and activities they have an effective way of maintaining or even surpassing their previous balancing and coordination abilities.

Functional training is also important because these exercises promote core strength which not only helps with stability, but also posture and alignment. The core is an integral part of the body that sometimes gets neglected in exercise programs. Functional training is a double whammy so to speak – it builds strength in your core while in the same movement building strength in the targeted areas. People often hurt themselves by straining to pick up a heavy item, or twisting their backs. Functional training helps train your muscles in these similar movements, constantly working your abdominal muscles to assist with stabilizing your spine – helping to prevent injury!

Most women are not looking for big muscles or to be stage ready; they want to be lean, strong, and healthy.  Functional training provides just that if done correctly and with a sensible, clean eating plan.

If you’re looking to begin this type of personal training, let me know how I can get you started on the right path.