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Behind the Scenes

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 it is!

The order of the 3-2-1 workout is:

  1. Cardio 1 
  2. Circuit A
  3. Cardio 2
  4. Circuit B
  5. Cardio 3
  6. Core

I take 2-minute breaks between the cardio and circuits and only 1 minute 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:

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:

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

10lb DB

10lb DB

7.5lb DB

Deadlifts – 20 reps with a barbell

45lb DB

65lb DB

65lb DB

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

Core

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 20. So make sure to check it out!

Calories burned over 500.

Get motivated to train hard with my Ramona321 App on iTunes