If you spend more time in the weight room than on the treadmill, it’s worth following @coachjessb on instagram. He serves plenty of great tweaks to your workouts to build muscle and save time. Remember adding muscle is the key for maximizing fat loss (see study). Start with building some bi’s and tri’s with Coach Jess’ routine.
Finding a Workout Environment
It’s taken 4 months but I have joyfully found an environment I can fully workout in. You know the environment where you have full access to the equipment you need to build muscle( and you’re not charged an extra fee to use it). A gym in which you’re not waiting for someone to stop hoarding equipment because there’s enough for everyone. A gym where you’re not desperately looking around wondering what you’re going to use to target the next body part.
I found a fully equipped gym where I can feel free to workout my hardest, grunts and grimaces galore. As I expressed my gratitude to the owner, she put it simply, “Environment is everything”.
Here is the first decent arm workout I had since landing in Vermont, complements of LIFT VT!
1.) 4 sets of straight bar curls descending reps, increasing weights 15-12-10-8 reps
superset with
Flat bench skull crushers, straight into close grip press descending reps, increasing weights 15-12-10-8 reps
2.)Incline Curls, straight into hammer curls descending reps increasing weights 10-8-6 reps
superset with
Single Overhead dumbbell extensions descending reps, increasing weight 10-8-6
3.) Finish off with 3 sets of dips until failure.
30-40 minutes including rest periods and stretches, easily done before work.
Go strong mama’s!
30-minute Leg & Glute
Thirty Minute Leg & Glute Workout: Legs are tough and I dread to work them but there’s no denying how great you feel afterward, especially in a cute pair of jeans or a tight sexy skirt.
Here’s a 30-minute blast for luscious legs & derriere:
Single leg reverse bench lunge pop
I did these without weights and would push off using the weight bearing leg in a hop for 3 sets of 15-20
Follow with barbell squats for 3 sets of 10-12 reps
Finish off with 3 sets of 10-12 reps on the hack machine
It doesn’t seem like much but to fit it into 30-minutes, you need to get those rest periods in between the sets. The main focus is on your glutes and I like to tackle isolating the hamstrings, quads & calves in a separate 30-40 minute session. They’re such large muscles and I find that separating it into smaller sessions helps to keep me from getting overheated & nausea. If you have the same issue with leg day, try breaking it up every once in awhile so you can sport those tight jeans for the fall season.
Need a back workout? Check out our workout page. Strut strongly mama’s!
Rounding out your PECs
You really don’t feel at home until you’ve found your home gym routine. We had just survived our move to Vermont and a big part of getting settled in was finding our new home gym. It’s a Goldilocks tale to tell.
GYM #1 was 5 minutes from our new home, a dream too good to be true. It included equipment comparable to a large, extra nice hotel gym. Hey, 5 minutes from home and I can make do with that. Then, I SAW IT!!! A mysterious separate room haloed by a golden glow with RACKS! I heard an angel choir sing and thought this is the perfect gym and only 5 minutes from the house. Then management slapped me with the extra fee to use the standard equipment used for building muscle. I bid my farewells and moved on to,
GYM # 2 This gym draws a crowd and your’re waiting in line to use mediocre equipment and when you go early enough to avoid the mad rush, you’re still waiting in line to use the basic good equipment.
GYM # 3 Compared to the others, this gym is the winner. 5 minutes from work, so I sacrifice taking a luxurious shower at home and pack everything up to make it happen at the gym. There’s a rack, a bench, a smith machine and a handful of cables, it still doesn’t have everything on my wish list but it’s working for now. I’ve been in my groove and sticking with certain routines for about 3 weeks, then switching it up. The flat bench has proven itself reliably useful for a great chest pump before starting the day but I’ve been yearning for the burn of tearing some muscle up.
Here is a recent chest switch up that has revealed itself as just that, a routine that finds the burn we yearn for building more muscle:
Incline Dumbbell Press 4 sets 8-10 reps
Flatbench Dumbbell Flyes 4 sets 10-12 reps (squeeze at the top and make sure your isolating the PECS)
Superset
- Wide push ups – to failure
with Around the Worlds on a flat bench 8-10 reps
30-minutes to burn and build, Enjoy! Goldilocks will keep you posted on the gym search, I’ve been hearing rumors!
30 Minutes to Muscle: Back Workout
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Here’s a nice beginner to moderate back workout of Karen’s that even a pro will still do. Just like life, the action is same, just the weight changes. Consistency counts! Go Strong Mamas!
1. ISO-LATERAL MACHINE
- MUSCLE TARGETED: NONE
- EXERCISE TYPE: Custom
- EQUIPMENT TYPE: NONE
SET 1: REPS 15 WEIGHT 45.00 LBS.
SET 2: REPS 10 WEIGHT 70.00 LBS.
SET 3: 12 WEIGHT 55.00 LBS.
SET 4: 12 WEIGHT 55.00 LBS.
2 ONE-ARM DUMBBELL ROW
- MUSCLE TARGETED: Middle Back
- EXERCISE TYPE: Strength
- EQUIPMENT TYPE: Dumbbell
SET 1 : WEIGHT/REPS 25LBS. X 15REPS
SET 2 : WEIGHT/REPS 25LBS. X 15REPS
SET 3 : WEIGHT/REPS 25LBS. X 12REPS
SET 4 : WEIGHT/REPS 25LBS. X 15REPS
3 HYPEREXTENSIONS (BACK EXTENSIONS)
- MUSCLE TARGETED: Lower Back
- EXERCISE TYPE: Strength
- EQUIPMENT TYPE: Other