Work Out of the Day-Series

January 7, 2012

in Fitness, Workouts

Work Out of the Day-Series

I’m so excited to start a new series to share with you.  Since I started walking and eventually running back in October 2010, I also started working out more faithfully with arm weights, as well as doing other forms of strength training for my lower body and core.  Along with running, I’ve also become pretty much addicted to working out and exercising, too.  I’ve learned how to workout with weights and I’ve also learned how to still get in a good work out without weights (when I’m on vacation, etc.)

Every so often I’ll be posting my Workout of the Day (WOD).  Workouts are done using 10 pound dumbbells (when I started a year ago, I started with 3-5 pounders) 2-3 times a week and take 20-30 minutes for the complete routine. Now remember I’m not a trainer in the least, so take my advice with a grain of salt….use my own workouts as your guide to get you started with your own routine and whatever works best for you.

I look forward to working out with you!

Here’s what I did today.

I did two sets of this full body series and 15 reps of each exercise with a 1-minute break in between groups.

You may also find a link/explanation of each exercise on my the new Workout Library Page.

Upper Body

Shoulder Press
Bent Over Row
Upright Row
Shoulder Shrug
Reverse Fly

Lower Body

Walking Lunges Bicep Curls
Squats with Shoulder Press
Heel Raises
Squats while holding weights
Side Lunge with Front Raise

Traditional Crunch  (50 reps)
Pulse Up
Bicycle Kick
Plank Twists 

Then I finished out my workout with this oh so tasty protein bar.

And then a quick visit to the barn.

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It was not until her 40's that Sam began her real fitness journey. "As a cancer survivor I had to learn the hard way how the foods I was eating was hurting my body". In just a few short years, Sam has become a Certified Personal Trainer, business owner and Health & Weight Loss Coach, teaching hundreds of women how to live their best, older life.On her blog, she shares real-life weight loss tips, nutrition tips, workouts and snapshots of her life with her husband, children and furry children (aka two dogs, a cat and a handful of chickens). Follow her on Twitter and Instagram @teamsamfit and be sure to join the TeamSam eNews group so you never miss a post!

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