Exercise Routines

Felicia's Figure Model Workout:

Day 1: Chest and shoulders and cardio

Day 2: Back and triceps and abs 

Day 3: Lower Body and cardio 

Day 4: Traps and triceps 

Day 5: Cardio and abs 

Day 1:  Chest, Shoulders and Cardio

-warm up- (10-12 minutes of the cardio of your choice)

Resistance band front raises - 3 sets - 15-25 reps

-superset with-

Barbell bench press - 3 sets - 15-25 reps 

Stability ball dumbbell flies - 3 sets - 15-20 reps 

-superset with- 

Leaning dumbbell lateral raises - 3 sets - 15-20 reps 

Incline dumbbell chest press - 3 sets - 15-20 reps 

drop set last set 

Arnold Press - 3 sets - 15-20 reps 

drop set last set 

Complete workout with 25-30 minutes of the cardio of your choice

*I did my cardio earlier in the day before my workout, if you don't want to do the cardio at the end of the workout, just make sure you get some type of cardio in at some point during your day*

Terms used with this workout that you may be unfamiliar with:

Superset: A superset is when you do two different exercises as one set. Right after completing the first exercise, immediately move into the next exercise. That is one set. 

Drop set: A drop set is when you use a lighter weight right after your last rep of the exercise. Keep pumping out more reps until you can't go any longer

If you guys want pictures for any of these exercises, just let me know :) 




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KayKay, you asked me for some exercise ideas, so here are a few you can chose from: 

overhead dumbbell triceps extension

triceps kickbacks (get your elbow up a bit higher, this picture isn't that great)

overhead tricep extensions with cables

skull crushers 

tricep cable pulldowns 

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Now, for today's challenge! I was back in the gym today, working on my lower body. My challenge of the day was the 10,000 pound workout.Yup, 10,000 pounds! 

The original 10,000 pound workout is meant to be done with just one exercise. With that exercise, you take the weight that you are working with, multiply that weight by 10,000 and that answer is how many repetitions of that one exercise you do. 

For example, you are doing deadlifts at 150 lbs 

10,000 / 150 = 66.6 (round to 67) to get to 10,000 pounds. 

I switched my 10,000 lb workout up a bit. Instead of doing one exercise, I decided to incorporate a bunch of different exercises until I reached 10,000 lbs, so that I wasn't just doing 1 exercise the entire time. Here's how my workout went: 

Romanian (Stiff Leg) Deadlifts:

Sumo Deadlift:

(make sure you keep those toes pointed outwards to really engage those glute muscles!) 

Dumbbell Sumo Squat:

(sorry, not very flattering photos - and keep those toes out to engage those glute muscles again!)

Cable Kickbacks (my favorite exercise!):

Leg Press ( I didn't take a picture of this one)

Seated Leg Curls (no picture)

Standing Dumbbell Calf Raises 

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I made these videos to give you guys a few exercises you can do outside, just so you all have some visuals, but the possibilities of what you can do are endless! Below is the complete workout, so check it out!

Warm Up:

60 seconds of jumping jacks immediately followed by 60 seconds of high knees 

3 sets of 10 elevated pushups 

(if elevated pushups are too difficult, do regular pushups on a flat surface) 

3 sets of 15 overhead triceps extensions

30 tricep dips

2 sets of 30 uphill walking lunges: body weight or holding weights

(if uphill is too difficult, try on flat surface. Also, be sure to keep proper form and keep your knee over your ankle to not cause stress on your knees)

30 plyometric jumps

5 100 meter sprints 

(if sprints are too difficult, go for a short, 5 min jog or fast paced walk)

100 crunches

2 sets of 60 second planks 

2 sets of 20 oblique crunches

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Fitness Felicia's BIG BOOTY Workout

Warm up:

Body Weight Sumo Squats: 15-20 reps

I will upload picture for description 

2 minutes rest

Weighted Sumo Squats: 12-15 reps (3-4 sets, 1 1/2 min rest in between sets)

I will upload picture for description

2 minutes rest

Stiff Leg Deadlift: 10-12 reps (4 sets, 1 1/2-2 min rest in between sets)

I will upload picture for description 

2 minutes rest

Cable Kickbacks: 15-20 reps (3-4 sets, 1/2 min rest in between sets)

I will upload picture for description

2 minutes rest

Weighted Squats: 8-10 reps (4 sets, 2 min rest in between sets)

I will upload pictures for description

For this exercise, depending on how advanced you are in working out, you can use body weights, dumbbells or the barbell - all are effective 

Complete this workout once a week. Mix a cardio routine and/or ab workout with this workout as well. I would recommend doing the stair master or walking/running uphill for cardio (about 15-20 minutes post workout)

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BACK AND BICEPS CHALLENGE

3 exercises, 60 seconds on (20 sec each exercise), 30 seconds off, repeat 3 times - see how many reps for each exercise you can get for each round. 

I did this challenge at the end of my workout, so my back and bi's were already pretty fatigued. Obviously I would have gotten up to more reps if I had done this at the beginning of my workout. I purposely did this challenge at the end of my workout so I wouldn't fatigue my muscles before I even started the bulk of my workout.The video below is of my first set of this challenge. I only taped one set of it, I didn't want to bore everyone with a whole 4 minute long video. (see? I'm always keeping my readers in mind!!) 

The exercises for this challenge are:

Alternating Dumbbell Bicep Curls (20 sec)

One-Legged Bent Over Dumbbell Row (20 sec)

Hammer Dumbbell Curls (20 sec) 

Total time: 4 1/2 minutes 

I did give myself 3 seconds to switch weights, I didn't factor that into the whole 4/12 minutes