One of the most inspiring videos I have ever seen! You can do anything you want if you put your mind to it! I challenge you to do the things you have put off for fear of failure!! Trust that you can achieve what you set out to accomplish. Trust your very own abilities!!
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:
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