Rita Hernandez, my client, came in 2nd so far @ the KSAT 12Fit For Life Competition Obstacle course yesterday w/a time of 5:11:49!

She completed the following:

• 20 body squats
• Run 100yrd
• Walk 50yrds
• Carry 2 buckets of water 40 yrds
• 20 jumping jacks
• Carry buckets back to start
• Lunges up hill with 20lbs
• 10 burpees
• Lunge back
• Sled squat 2 row w/25lbs for 40 yd
• Wall Ball bounces for 20 and then a rope drill

She did amazing and even ran faster than me at one point! She was  super focused and is probably ready to do it again!

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

Hola San Antonians! Here is Rita’s 2nd work out for the week – back and biceps!

Superset:
- Lat pull downs: 50lbs x 15 reps
- Dumbbell Bicep curls: 12 lbs x 20 reps

Superset:
- Rope Face pulls: 40lbs x 15 reps
- Rope Bicep Curls: 20 lbs x 20 reps

Triple Set:
- TRX close row straight into TRX underhand row: 20reps
- Squat Kicks on punching bag: 20 reps

Bicycle crunches on the floor: 30 reps

Drop sets:
- Seated Dumbbell Bicep curl: 12, 10, 7.5 lbs till failure
- Seated Dumbbell Row: 12, 10, 7.5 lbs till failure

Hey Guys,

Here is Rita’s work out; she went through this well but her triceps gave out at the end.  She also did cardio before hand and you can read that on her blog as well. If you have any questions don’t hesitate to ask.

Rita’s Work out: 4 sets of each exercise!

Superset:
- Dumbbell chest press: 12.5lbs x 15
- Jumping jacks: 15 reps

Superset:
- Pushups on the smith machine: 15 reps
- Ski Jumpers: 20 reps

Superset:
- One arm arnold presses: 7.5lbs x 20 reps
- Double Crunch on the bench: 15 reps

Superset:
- Rope tricep extension: 20 lbs x 15 reps
- Rope overhead extension: 20 lbs x 15 reps

Precor ab machine: 40,50,60 lbs x 10 reps

Rita and Meagan’s work outs!

Shoulders and Triceps:

Sorry for the late post!

Warm up: 5 minutes on the elliptical

Super set:
- Side laterals: 10lbs straight arms, 4 sets of 15.
- Wide grip smith machine shoulder press: 20lbs, 4 sets of 15 (Rita did 12)

Super set:
- Close grip smith machine shoulder press: 20lbs, 4 sets of 15
- Barbell upright row: 30lbs 4 sets of 15

Super set:
- Rope tricep extensions: 30lbs 4 sets of 12
- Seated machine tricep push downs: 30lbs 4 sets of 15.

15 minutes of intense cardio on the elliptical following our work out.

We are both sore and will be doing legs and grocery shopping tomorrow!

Words of Inspiration
Hebrews 12:11 – No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.