Let me take you Behind the Scenes of one of my personal workouts.

With today being that in between day that falls between Good Friday and Easter Sunday it is a time of quiet reflection for me.  While at the gym I realized that one of the greatest gifts God has given me is my Health and Wellness. It’s easy for many of us to forget the good and focus on the bad. Yes there are times my knees are dodgy, my lower back aches, my flexibility is less than what I would like or finishing a longer run is harder than it used to be, but the truth is that I am still extremely grateful for what I can do. Keeping a healthy perspective is key, its accepting the not so good with the great! I am grateful and content with my body and so In keeping with this theme,  I thought that I would share one day of my 3-2-1 workout, the program that helps me to Keep the Edge over age!

If your ready to come behind the scenes with my workout , here is is!

The order of the 3-2-1 workout is

Cardio 1  Circuit A      Cardio 2  Circuit B      Cardio 3  Core

I take 2 minute breaks between the cardio and circuits and only 1 min between each set of the circuit ( I do 3 sets)

Cardio 1:  10 minutes

Warmup walk on the treadmill at 4.2  for 2 minutes

Jog for 8 minutes at 5.5

Circuit A: 3 Sets                                                                Set 1                   Set 2               Set 3

Chest press on a flat bench -20 reps                               15lb  DB             17.5lb DB          20lb DB

Russian Lunge  -20 reps per leg                                  no weights              10 lb DB         12.5lb DB

Tricep dips of the bench                                                     20 reps                20 reps             20 reps

Cardio 2   10 minutes

Jog on treadmill at 5.0 for 2 minutes

10 Sprint intervals- treadmill speed at 9.0 on .5 incline

10 seconds sprint with 15 seconds recovery

Jog remainder time of approx. 3minutes and 45 seconds at 5.5

Circuit B: 3 Sets                                                   Set 1                   Set 2                 Set 3

Chest Flyes on an incline bench- 20 reps         10lb DB             12.5lb DB          12.5lb DB

Seated Shoulder Press- 20 reps                         10 lb DB               10lb DB            7.5lb  DB

Deadlifts 20 reps  with a barbell                        45lb BB              65 lb  BB             65lb BB

Note: I began my Seated shoulder press with too heavy a weight so I had to drop down to 7.5 . I still completed the number of reps. This training technique is called a drop set.

Cardio 3   10 minutes

Jog on treadmill at 5.0 for 2 minutes

10 Sprint intervals- treadmill speed at 9.0 on .5 incline

10 seconds sprint with 15 seconds recovery

Walk for remaining approx. 3 minutes – incline level 4 at 4.2 speed

I completed my workout today with a 5 minute Core routine in preparation for Bikini beach season, this 5 minute excuse proof ab workout will be one of the 6 workouts to be featured on FitClub in Women’s Health Magazine launching May 20th. So make sure to check it out!

Calories burned over 500.

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