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

Hi guys!

I hope the day is treating you well! I am just catching up on the free work out posts for the KSAT 12 Fit For Life Challenge with my best friend and client Rita!

Day 3:

Superset:
- Dumbbell Row: 15 X 15lbs X 3 sets
- Cable Bar push down: 15 x 30lbs x 3 sets

Superset:
- Lat pull downs: 15 x 50 lbs x 3 sets
- Seated close grip row: 15 x 30lbs x 3 sets

Superset:
- Rope face pull row: 15 x 60 lbs x 4 sets
- V-bar curl: 15 x 30lbs x 4 sets

Superset:
- C-bar curl: 15 x 20lbs x 3 sets
- Dumbbell curl: 10 lbs x 3 sets

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.