Welcome to your personal coaching page!
(Gym Workouts – Advanced)
Coach Erin’s Notes:
- I want you to start eating CLEAN food. This is all natural, unprocessed foods.
- Try to eat 5-6 small meals each day.
- I hope you’re still eating breakfast and not just drinking coffee!
Your Workout Plan:
[my_calendar category=”2″ format=”calendar” showkey=”no” shownav=”no” showjump=”no” toggle=”no” time=”week”]
Cardio A: HIIT for 30 minutes (on machine of your choice)
Cardio B: No Cardio
Cardio C: 30 min steady state cardio (on machine of your choice but switch it up!!)
Cardio D: 30 minutes of cardio of your choice. Take a class or something at the gym. Keep it fun!
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Your Profile:
Location: Oklahoma
Availability: 6-7 days @ 1 hour or a little more than 1 hour
Equipment At Home: Free weights, workout DVDS, 15 & 20lb kettle balls, stability ball
Goal: Lean out/tighten/lose fat
Problem Area: Stomach
Hey!
I’m excited to get started but I probably won’t start until Monday. I know that sounds cliche but I’ve actually been feeling
Sick and so I think some rest time so I can
Start strong is just what I need. Also, the dates are off on my plan, is there anyway we can fix that?
I will have to check and my gym and make sure I have all the weight machines that are needed. If not, are there substitutions I could
Do?
Is there any way you could give some more guidelines on food?
Thanks!
Cassie
Hey girl! This is more of a workout program but I can help a little with nutrition. Just try to eat whole foods all day and divide into 5-6 small meals. Eat a protein source with each meal. Add in veggies as much as possible. Try to eat a protein, carb and veggie on every meal. Have a little fruit mixed in and don’t have any carbs in your last meal. Hope that helps!!!
As for your workouts,you can starting at that’s fine! Just pick the day it is and start then. Ignore the stuff before today. Start on Mondays date. You’ll get a brand new calendar for November!!
Coach Erin
Sounds Great. I’ll let you know how it goes on Monday. Hopefully I will get rid of this virus by then so that I will be have the energy to get a good one! Thanks!
Hey! I started on Monday and did Back and Bis and then did Legs yesterday. I loved the workouts. I think I should have used heavier weights but I was trying to get a feel for everything. I’m struggling a little with the little cardio that there is. Will I see better results with doing less cardio? What are your thoughts on that? I’m excited to see the November Calendar and excited to continue.
Thanks!
Cassie
I’m glad you’re liking the workouts! That’s okay if you started light. If you haven’t worked out in a while, then it may be a good thing so you can ease your way into it. I have you doing supersets and triplesets because I want your heart rate to stay up while you’re lifting. Your weight training is not only building muscle, but is also quick paced so you’re getting cardio in on top of the extra cardio I added. Don’t worry girl!
Up and done with my workout by 7:30! It was a great one and I challenged myself with heavier weights than I thought I could do. Yay! I love shoulders and abs! Thanks!
I give you all the credit in the world for getting up early to workout. That is such a hard thing for me to do! Great job girl! Keep lifting heavy 🙂
Can you help? I am out of town for work and just checked out the hotel gym. I was dissapointed to discover there are barely any machines and it is mostly cardio equipment. There are a set of dumbbells, a couple benches, and some medicine balls. Do you have any advice for my Leg workout tomorrow?
Since your hotel gym isn’t too great, I want you to do this leg workout instead.
Legs
Superset
1. One Legged Deadlifts (4×15) – 15 each leg
2. Jump Lunges (4×30) – 15 each side
Superset
1. One Legged Calf Raises (4×25) – Hold a weight. 25 each leg.
2. Dumbbell Sumo Squats (4×20) – Feet a little wider than shoulder width. Hold weight with two hands and squat down low enough for the weight to touch the ground. Keep back straight.
Tripleset
1. Reverse Lunge with hop (3×12 each leg) – Hold weight. Do a reverse lunge and explode up into a one legged hop.
2. Fast Feet Toe Taps(3×50) – Stand in front of a chair or bench and touch one toe on top of the top and back down, repeat with the other toe. Do this as fast as you can. 50 total toe taps (25 each toe).
3. Curtsey Lunges with leg lift(3×12 each side) – With a weight in hand, do a curtsey lunge with a lateral leg raise after the lunge. (Here’s a video to get a better idea: http://vimeo.com/41320532)
*Superset: (Do one set of first exercise, then one set of second exercise. Rest for 1-2min. Repeat superset for required amount of sets)
*Tripleset : (Do one set of first exercise, then one set of second exercise followed by one set of third exercise. Rest for 1-2min. Repeat tripleset for required amount of sets)
Wow! You are great. Thank you so much.
Today’s workout was great! Thanks. Do you have some advice for tomorrow that I can do with mostly dumbbells?
Thanks!
I just emailed you an alternative Chest/Tricep workout for tomorrow at your hotel. Enjoy 🙂
Hey! Could you help me change up the leg workout a bit? I don’t have the hip abductor machine at my gym. Loving the workouts! Hopefully I’ll be able to get some good ones in before Thanksgiving.
Do side lunges if you don’t have a hip adductor machine. That will work the same muscle groups. 🙂