21-15-9 Reps

Pushups

Bentover rows

Shoulder Press

Dips

Biceps

Lunges

Situps

21-15-9

Incline DB Press

KBS

Front & Side Raises

Hammer curls

DB Kickbacks

OH Squats

V-UPS

**Ask a personal trainer for more information

Try super setting your workouts with 2 different body parts.

For example:

Pick 4 exercises for each muscle group and complete 4 sets of 15-20 reps (women) (10-12 reps for males). Weight is dependent on your physical ability so see a trainer for more information!

Chest/Triceps

Back/Biceps

Shoulders/Legs

Cardio/Abs

This will cut the number of times you’re at the gym in a week, as well as just “standing around”. This will keep you moving from one exercise to the next.

Set the treadmill on 1% incline while running to make the treadmill feel more like running on the “road”. Not only will this help prepare you for running outdoors but it also burns more calories!

Do you honestly hear yourself?

Too much of a something is never a good thing.

Broccoli is good for you..but have you eaten mounds of it before? Felt the after effects? Not so good huh?

Apples are wonderful…eat too many, and boy, you’ll be hurting.

Another one of my biggest pet peeves is hearing women (and you know who you are) say they don’t like to workout because it makes them hungrier–and then they eat more and never lose weight.

No matter how fast or long you run or do cardio–you can’t eat whatever you want just because you’re working out.

Unless ofcourse your Michael Phelps.

Many Americans are closet eaters as well, or sort of “guess” at the portions they are consuming. Weighing and measuring food isn’t a nerdy thing to do–its the right thing to do.

Follow Alison on her journey towards her NGA Florida Natural Bodybuilding & Figure/Fitness Championships on November 7, 2009.

www.nationalgym.com

http://blog.bodybuilding.com/Alisonvb

Pay to play Power legs

Leg extensions/ pushups

Leg Press/ Pulldowns

Smith Chair squats/ BB shoulder press

Deadlift (hams)/ Overhead extensions

Lunges (standing)/ DB curls

Final Burn:

Abs (full situps) 25 reps

****REWIND last 5 exercises***

Challenge: 3 Rounds!

ask a trainer for more information on specifics!