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We are on week 5 of 12 of my getting my pre-pregnancy body back challenge.
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Are you following along? How are you doing so far? I would certainly like to hear just how much weight you have lost.
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To day, I have lost 8 pounds considering that week 1. After I delivered I had 18 extra pounds to lose. For the initial 6 weeks postpartum, I saw my diet plan without exercise (other than strolling) and lost 5 pounds.
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I have 5 POUNDS TO GO! And I cannot wait to see my body after these next 5 come off.
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My goal is to have all the weight off by December 1st and I assume it will take place. All I need to do is ramp points up if my progression stalls and also I’ll teach you how.
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This week we are going to introduce PACE into the mix. Dealing with tempo is quite fun and also challenging.
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Weight lifting tempo refers to the number of seconds it takes for you to finish a complete range of motion of one rep, typically called a lift.
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Tempo has a certain numerical scheme to describe the different stages. As an example, 20X1 would certainly mean:

  • The first number 2 is the moment in seconds to decrease the weight after you have actually gotten to the top of the lift. This is the eccentric or unfavorable stage. Collaborating with eccentric tempos aids to raise strength.
  • The second number 0 is the pause at the completion of the exercise or at the beginning of the lift.
  • The third personality X means an explosive lift in the concentric phase. You can think of the 3rd number as the contracting phase. Right here we normally use a quicker energy to return the weight to the start position.
  • The fourth number represents the starting point of the activity. Below you can either stop briefly or right away start the next repetition

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Here’s one more instance utilizing a bicep curl with a 4120 pace. Just what this means is: 4 secs on the way down, 1 second rest at the base, lift for 2 seconds and do not relax at the top.
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Another adjustment this week is the intro of high intensity interval training (HIIT). Right here desire to get truly weary as well as keep intervals short with short remainder periods.
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I have a tendency to stop my exercise right before I feel like I am about to begin wheezing, which is exactly what happened throughout my stairway workout this week.

women bodybuilding

Workout 1

     Exercise Reps Sets. Tempo
A1 Bodyweight Hip Drive (shoulders on bench/feet on the ground) 12-15 3 2023
A2 Push Up 12-15 3 3020
A3 1-leg Standing Calf bone Raising – toes neutral 12-15 3 1111
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*Rest 60 seconds between sets
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B1 Heels Elevated Narrow Stance DB Squat – GO DEEP 12-15 3 3020
B2 Inverted Row 12-15 3 4021
B3 Seated Calf bone Raise – toes neutral 20 3 1111
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*Rest 60 seconds between sets
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C Side-lying Leg Raise 20-25 2 1111
D Lying Leg Curl 12-15 2 3020
E Superset – Rope High Pulley Triceps muscles Pressdown w Rope Low Wheel Curl…… 12-15 each 2 3020
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*No rest between sets C, D, E
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Workout 2

     Exercise Reps Sets. Tempo
A1 Single-Leg Glute Bridge – shoulders on ground/foot on bench 20-25 3 2011
A2 1-Arm DB Shoulder Press 20-25 3 2021
A3 1-Leg Standing Calf Raise 20-25 3 1111
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*Rest 60 seconds between sets
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B1 Dumbbell RDL 12-15 3 2011
B2 Wide Hold Lat Take down + 1-3 eccentric neutral grasp chin up (3 2nd reducing) 12-15 3 2021
B3 Seated Calf Raising – toes aimed inward 30 3 1111
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*Rest 60 seconds between sets
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C 45 Degree Back Extension 20 2 2021
D Reverse crunch on floor 30 2
E Left lift (for abs) 25 2
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*No rest between sets C, D, E
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Workout 3

     Exercise Reps Sets. Tempo
A1 Single-Leg Hip Thrust – shoulders on bench/foot on ground 15-20 3 2021
A2 Push Up 15-20 3 3030
A3 1-Leg Standing Calf bone Raise – toes pointed outward 15-20 3 1111
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*Rest 60 seconds between sets
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B1 Split Squat with front foot elevate 6 inches. Obtain butt to ankle…………………… 12-15 3 2020
B2 Seated Reduced Sheave Row to Waist – overhand grip 12-15 3 2021
B3 Seated Calf Raise – toes aimed outward 20-25 3 1111
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*Rest 60 seconds between sets
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C Russian Twists 30 2
D Side-Bend 20/side 2
E Palms Down DB Standing Lateral Raise 15-20 2 2021
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*No rest between sets C, D, E
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Workout 4

Cardio – like last week yet increase strength. We want to start HIIT

What I desire you to do right here is 15-20 minutes of high strength on stairways, treadmill, sprints etc.

I did stairways again, 10 sets of 100 stairs (running up)