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Category: free weights

Chest + Back Supersets Workout

Chest + Back Supersets Workout

Some days I lift heavy with fewer repetitions, and other days I train with lighter weights and a higher number of repetitions.
So what happens when I feel like doing both in the same day? Routines like this chest and back supersets workout.

Whether you should complete a high number of reps with lighter weights or fewer reps with heavy weight is an often-debated topic in the fitness world. However, the truth is that neither training plan is better than the other. You can do both!

Although I’m not a certified fitness professional, I’m a firm believer in keeping your muscles guessing. I constantly switch both my cardio and strength workouts each week.

Now more than ever, I’m focusing on a well-rounded fitness program. Basically, I’m training concurrently (i.e. for cardio and lifting goals at the same time). I’ve been doing it for a little more than a year and have seen significant gains in overall physical fitness.

Although I hope you try the workout, I’m not going to be disappointed if you don’t. Why? Because you should move in a way that makes YOU happy. <—-Great post. Seriously. Check it out!

If you train concurrently, that’s great. Feel free to join me in the gym. However, if you don’t train concurrently, that’s awesome too. YOU should do what works best for YOU.

Maybe that’s running three times a week. Maybe it’s practicing yoga every day. I could care less as long as you’re happy. Life’s too short to do things we don’t like to do. 🙂

Question:

  1. What’s your favorite way to move?

Additional Upper Body Workouts:

Upper Body + Abs Circuit Workout

Upper Body + Abs Circuit Workout from hungrygatorgal.com

Quick Bicep & Tricep Blast Circuit

Quick Bicep & Tricep Blast Workout from hungrygatorgal.com

Push and Pull Upper Body Circuit Workout

Push and Pull Upper Body Circuit Workout from Hungry Gator Gal

5-4-3-2-1 Lower Body Blast Workout

5-4-3-2-1 Lower Body Blast Workout

If you’re looking for a workout that will increase your lower body strength, you’ve come to the right place.

This combination of basic lower body exercises will blast your muscles with heavy weight and a low number of reps, which is the perfect recipe for building lean muscle.

5-4-3-2-1 Lower Body Blast Workout from hungrygatorgal.com

This workout, which uses free weights and machines, targets both large and small muscle groups in your lower body. It’s a good workout for runners or people who are looking to improve their overall fitness.

Ladies – I know you might be afraid to lift heavy, but you need to do so if you want to build muscle. You can’t keep lifting light weights rep after rep for days on end and expect to see results. If you can do five reps with heavy weight and it doesn’t completely exhaust your muscles, increase the weight. You might find that you’re stronger than you think!

On that note, if you’ve never lifted heavy before, I STRONGLY encourage you to ask a certified fitness professional to check your form. You can also watch the video demonstrations for each exercise below.

Video demonstrations:

Let me know if you give the workout a try. I’d love to know what you think! 🙂

Questions:

  1. How often do you perform workouts with heavy weights and low reps?
  2. How often do you complete a lower body workout?

Related HGG Posts:

Basic 8 Leg Workout

Basic 8 Leg Workout from Hungry Gator Gal

Burnin’ Arms and Legs Circuit Workout

Burnin' Arms and Legs Circuit Workout from Hungry Gator Gal

Total Body Burnout Circuit Workout

Total Body Burnout Circuit Workout from Hungry Gator Gal

Basic 8 Leg Workout + Lower Body Stretches

Basic 8 Leg Workout + Lower Body Stretches

Get excited. It’s Saturday, AND it’s leg day.

Photo via Lil Miss Fitness Freak

Although I’ve been a fan of upper body workouts lately, leg day is still my favorite workout of any week. I was blessed with thunder thighs, so I basically murder them on leg day, whether that’s with heavy weights and low reps or lighter weights and high reps.

The workout below is a good mix of the two.

Basic 8 Leg Workout from Hungry Gator Gal

Video demonstrations for free weight exercises:

Just because the workout is basic doesn’t mean it’s easy.

Photo via The Crescent Skinny

And feel free to blame me for your pain the day after leg day too. 

Photo via makeameme.org

Do yourself a favor and take a rest day, do yoga or stretch immediately following this workout and the day afterward. Your quads, hamstrings and glutes will thank you.

Shawn Johnson’s Full Stretch Guide (15 minutes) on the Nike Training Club app and this Happy Hamstrings yoga video on YouTube (~ 22 minutes) contain some of my favorite lower body stretches.

Let me know what you think if you try the leg workout and/or stretches. I’d love to know!

Questions:

  1. Do you have a favorite type of workout?
  2. What lower body exercises have you been loving lately?

Related HGG Posts:

Total Body Burnout Circuit Workout

Total Body Burnout Circuit Workout from Hungry Gator Gal

Burnin’ Arms and Legs Circuit Workout

Burnin' Arms and Legs Circuit Workout from Hungry Gator Gal

Best Treadmill Workouts for Killer Legs

Get sweaty! Walk The Hills Workout via @Annette Perkins-FitnessPerks

Work-It-Out Wednesday: New Posts and Page

Work-It-Out Wednesday: New Posts and Page

I’m excited to announce a new addition to HGG – fitness posts and a new page!

Before I tell you what the posts and page will include, let me explain why I’ve expanded HGG’s focus to include both food and fitness.

When I started blogging in February 2012, I simply wanted to try, create and healthy recipes with the world. However, fitness has since become a larger part of my life, and I’ve realized food and fitness go hand in hand.

I now see food as more than recipes and working out as more than exercise. Food fuels my body. Exercise should be something that is both fun and helps me to grow stronger.

I plan to share one fitness post per week that will include a workout plan and other fun fitness-related ideas. The fitness page on HGG will serve as a workout log or “history” of past weeks.

Just so you get an idea, I typically exercise five times per week and try to incorporate both cardio and strength training into each workout. With that being said, I’m not a personal trainer, group fitness instructor or health professional. The exercise ideas and workouts I will share are simply suggestions. Please talk with a professional to ensure the exercises are safe for you. Also, please modify workouts, if necessary, to meet your goals.

I have a lot on my plate this fall, but writing these workout posts will help me create a schedule amid the chaos of senior year. However, most importantly, the posts and page will help you discover new workouts, set new goals and make the connection between food and fitness.

I apologize for the long-winded post. Here’s a look at my workout plans for the upcoming week. Enjoy! 🙂

Today:  Leg Workout + Booty-Burning Walking Workout

Thursday: My 21st Birthday!!! (Off )

Friday:  10-to-6 Workout (Note: I’ll be substituting dead lifts for the kettle bell swings.) + 20-Minute, In-and-Out Treadmill Workout

Saturday:  Off

Sunday: Triangle Workout + 20 Minutes of Steady-State Cardio (a.k.a. pick a pace and incline that you can maintain)

Monday:  Super-Sweaty Ab Circuit + Intense Incline Treadmill Walking Workout

Tuesday:  Awesome Arms and Abs + 2, 4, 6, 8, 10 Treadmill Workout

Circuits, interval training and incline workouts have been my go-to exercises this summer while at home. However, look for the addition of group fitness classes and new equipment to the routine in the next few weeks when I return to school.

P.S. Check out my fitness board on Pinterest for more inspiration and my article on the peerFit blog for easy pre-workout snack ideas.