Beach Body: Series 1: Part 26

 How's your Beach Body looking so far?

If this is your first time checking out the Beach Body series, then click here to start from the beginning, but catch up!

Any suggestions or things you would like to see on this Series? Send me feedback via email, twitter, facebook, etc.

Light (Walking) to Medium (Jogging) Cardio/Stretch: 15min.

Started with light walking for 3min. then went into a light jog for 12min.

Abdominals: 20-25min.

• Super Set: Leg Raise on Decline Bench (Reverse Crunches) w/ Resistant Leg Raise Hand : 3sets/15-20x
• Superset: Roll Ins w/ Hanging Oblique Raises: 3sets/15-20x
• Superset: Side Jacknifes w/ Toe Touches: 2sets/15-20x

Legs: 35-45min. (Overall) 

• Quadriceps
• Barbell Squats: 3sets/10-15x
• Barbell Lounges: 3sets/10x

• Hamstrings
• Good Morning: 3sets/8-12x
• Dumbbell One-Legged Deadlift: 3sets/10-12x
• Leg Curls (Using a flatbench and a dumbell): 3sets/10-12x

• Calves
• Seated Calf Raises: 3sets/10-12x
• Calf Extensions: 3sets/10-12x

Biceps: 15min.

• Alternate Incline Dumbbell Curls: 3sets/10-12x
• Inner & Outer Curls: 3sets/10-12x
• E-Z Bar Curls w/ Cross Body Hammer Curl with Resistant Band: 3sets/10-12x

Post Cardio: 12min.

Great work out! I pushed myself with my legs today, which I find to be the weakest part of my body. So I am extra motivated to make sure that my legs are looking good this time around. I'm still having pain in my foot, which limits my running, so I have been doing my cardio in the oliptical machine which has been less pressure on my foot. I have a doctors appointment today to see what is, so keep me in your prayers.

Also I have a big announcement that I will be making don't have an exact day I will be announcing this new but please stay posted on thefuego to find out what it is!!

So how is your beach body looking? Would love to hear your story and/or submit some photos.

Fuego

Beach Body: Series 1: Part 25

Hey boys and girls! 

Welcome to another edition of the Beach Body Series. Hope you are enjoying it as much as I am doing and writing it. 

As of today, here it goes:

Light to Medium Cardio: 15min.

Light meaning that I began by walking then half way began to perform a light jog to warm up the muscles and get good blood flow through out my body.

Abdominals: 15-20min. - 3sets/15-20x

• Super Set: Jacknife Sit Ups w/ Russian twist on decline Bench an or Spider Planks

• Seated Flat Bench Pull In w/ Seated Barbell Twist

Chest : 30-40min.

(Overrall)

• Depth Push Up

• Spider (Side to Side) Push Ups w/ Standing Push Ups with Resistant Band

Upper Chest

• Incline Barbell Bench Press

Middle Chest

• Flat Barbell Bench Press

Lower Chest

• Decline Barbell Bench Press

Resistant Band Flyes

Cross Over Flyes

EXTRA:

Push Up Chest Blaster w/ Medicine Ball: http://www.youtube.com/watch?v=JNwtuPF2vao

Lock offs - 5sets each side

Crossovers - 5sets each side

Ball Squeeze - 10-15x

Drop n Pop - 10-15x

Triceps:

Decline Skull Crushers w/ barbell

Standing Tricep Extension on Cable w/ Rope

Bent Over One Arm Tricep Cable Extension

Post Light Cardio: No Cardio

Awesome workout this morning. But the last two days I have had a sharp pain in the middle of my foot, which doesn't allow me to effectively do my cardio. I'll be checking that out soon. But overall the workout was great. I am excited about doing different exercises that challenge my body.  

What has been the hardest challenge in pursuing your 

Beach Body?

Fuego

Beach Body: Series 1: Part 24

Hey boys and girls! 

Welcome to another edition of the Beach Body Series. Hope you are enjoying it as much as I am doing and writing it. 

As of today, here it goes:

Light to Medium Cardio: 15min.

Light meaning that I began by walking then half way began to perform a light jog to warm up the muscles and get good blood flow through out my body.

Abdominals: 15-20min. - 3sets/15-20x

• Reverse Crunches
• Leg Raise on Swiss Ball
• Superset: Press Sit Ups w/ Side Bends with Rotation

Chest : 30-40min.

(Overrall)

• Alternating Arm Plyo Dumbbell Pushups w/ Extended Range One-Arm Dumbbell Floor Press

Upper Chest

• Smith Machine w/ Alternating Hand Dumbbell Presses

Middle Chest

• Smith Machine w/ Chest Press with Weighted Bar on Exercise Ball

Lower Chest

• Alternating Hand Decline Dumbbell Press with Alternating Cable Upper Flyes

Dumbbell Flyes

Bent Over Dumbbell Pullover

Light Cardio: 15min.

Great workout! I am feeling good and starting to see some good results. Hope you are pursuing your Beach Body this Year! 

What has been the hardest challenge in pursuing your 

Beach Body?

Fuego

Beach Body: Series 1: Part 23 Bonus Video!!

Hey everyone. So, how is it going so far?

If this is your first time checking out the Beach Body series, then click here to start from the beginning, but catch up!

Any suggestions or things you would like to see on this Series? Send me feedback

(I will be putting some spice on this Beach Body Series for you guys soon, so please stay tune. I think you are going to like this!)

Stretch / Treadmill: 15min.

Light, meaning that I began by walking then half way began to perform a light jog to warm up the muscles and get good blood flow through out my body. Great before a workout

Abdominals: 10-15min.

• Superset: Crunches and Leg Raise Combp w/ Oblique Crunches
• Superset: Ab Roller w/ Floor Cable Crunches

Shoulders: 30-40min.

• Superset: Standing Military Presses w/ Alternating Hand Seated Press: 3sets/10-15x
• Superset: Double Dumbbell Jerk w/ One armed Military Presses with Resistant Band: 3sets/10-15x

Anterior Deltoids (Front Delts)

• Superset: Alternate Hand Front Raise with Resitant Band w/ Front Plate Raises: 3sets/8-12x

Lateral Deltoids (Mid Delts)

• Superset: Alternate Hand Side Raise with Resistant Band w/ Upright Plate Rows: 3sets/8-12x

Posterior Deltoids (Back Delts)

• Bent Over Dumbbell Rear Delt Raise with head on Bench: 3sets/8-12x

BONUS!!! CHECK OUT THE VID

Shoulder exercise

Shoulder Blaster: Dumbbells: 2-3 sets 10-15 reps : No alternating hand

Front Raises

Side Raises

Bent Over Raises

Upright Rows

Shoulder Press

Light Cardio - NO POST CARDIO

Awesome time at the Gym. It was very intense and I'm definitely seeing the results that I am looking for. Can't wait to get back in tomorrow for HELL DAY!

Fuego

Beach Body: Series 1: Part 22

Here's your Beach Body edition. Reaching your Goals?

If this is your first time checking out the Beach Body series, then click here to start from the beginning, but catch up!

Got to the gym at 5am on the dot. I was pretty happy about that because being there at that time gives me a couple of extra minutes to do more stuff. But everything went pretty normal today. I've been super amped about how my workouts have been lately. I've been switching it up with exercises that I have never done before, which keep me pumped and also brings muscle confusion to my body, which in the end will give me the results that I am looking for. Tomorrow I will be working out at the Waterford L.A. Fitness at 7am if you are interested in joining me, let me know.

Stretch / Light Jogging: 15min.

Light, meaning that I began by walking then half way began to perform a light jog to warm up the muscles and get good blood flow through out my body. Great before a workout

Abdominals: 15-20min.

• Superset: Exercise Ball Piques w/ Dumbbell Side Bends with Rotation: 3sets/12-15x
• Superset: Alternate Hanging Oblique Knee Raises w/ Cable Crunches: 3sets/12-15x

Back: 30-35min.

• Lats:
• Super Set: V-Bar Chin Ups w/ Straight Arm Pull down: 3sets/10-12x
• Super Set: Side to Side Chin Ups w/ V-Bar Pull down: 3sets/8-12x
• Middle Back
• Bent over One Arm Long Bar Rows: 3sets/8-12x
• Incline Dumbbell Pull: 3sets/8-12x
• Reverse Grip Seated Cable Rows: 3sets/8-12x
• Alternating Renegade Row (Dumbbell): 3sets/8-12x

Light Cardio - 15min.

Any suggestions or things you would like to see on this Series? Send me feedback

(I will be putting some spice on this Beach Body Series for you guys soon, so please stay tune. I think you are going to like this!)

Fuego