Daily Workout - Chest & Back in Home Gym

I did a bit extra today as I plan to go camping for a few days, tomorrow I hope to do a quick morning MMA workout, then back home to do some last minute work, finish packing and then I'm gone for a few days. I don't think I will have any Internet where I am going but I might get a last minute post in tomorrow before I head out.

Back to todays workout... I'm on the Total Gym cycle again, today I did two body groups, Chest and Back.

• Warmup: Eliptical for 10 minutes.
• Bench Press with Total Gym.
• Flies with Total Gym.
• Arm Raise Flies with Total Gym.
• 3 Stage Pushups: Planche, Extended, and Regular.
• Total Gym - Seated Wide Row.
• Total Gym - Seated Narrow Row.
• Total Gym - Pull Downs (Lying on Back).
• Total Gym - Abs: Seated Side Twists in Forward Position).
• Misc. Stretching.

Total workout time: About 1.25 hours.

Daily Workout - Legs & Punching Bag in Home Gym

OK, today I felt a lot better and thought before my energy level dies down, I'd get in the gym for a workout. Early workouts are also a great time to for me to get some punching bag time in as it tend to make a bit of noise. (Not so good when the kiddies are in bed!)

• Warmup: Punching Bag for 10 minutes (Punches & Kicks).
• Squats with Smith machine.
• Calf Raises: with Smith machine.
• Leg Extensions: Bench with leg attachment.
• Leg Curls: Bench with leg attachment.
• Misc. lower body stretching.
• Abs: Roller Wheel Extension.

Total workout time: About 1 hour.

Daily Workout - Arms Split Workout at Home Gym

 

No, that is not a picture of me! I found it online and kind of liked the artsiness of it. I was working from home today and when I find myself at home, I like to take advantage of it and break up my work and workout day by doing some of my workout in the morning-afternoon and some in the evening.

Today I did my Cardio in the afternoon for a bit of a work break and then after the kids went to bed I did my Arms Workout. I find this a great way to make each shorter section easier while at the same time more intense.

• 10 Minutes Elliptical.
• Biceps: Dumbbell Curls Standing.
• Biceps: Dumbbell Curls Seated.
• Triceps: Seated Overhead Single Dumbbell Extensions.
• Triceps: Pull Downs with Curl Bar.
• Abs: Crunches and Leg Raises.

 Total workout time: About 45 minutes.

Daily Workout - Shoulders at Home Gym

For some reason I found it really hard during my workout to get into it. The workout started out OK, but I simply just lost all my energy about halfway through? I ended up finishing but I had to really take my time with the last half. I'm not really sure what the reason for this was, maybe it was the pizza I ate earlier in the day?

When you're starting out with a training program and you haven't got your body used to it, it can kind of feel the same way for a while (A real lack of energy). But in a relatively short amount of time you will start noticing an overall energy boost!

• Warmup: Elliptical for 10 Minutes.
• Shoulder Press with Barbells.
• Barbell Shoulder Flies in Three Positions: Forward, Side, Behind.
• Upright Row Raises with Pulley.
• Shoulder Shrugs with Smith Machine Straight Bar.
• Misc. Stretching.
• Abs: Misc Crunches & Leg Raises.

Total workout time: About 1.25 hours.

Daily Workout - Yoga at MMA Gym

My MMA gym is offering Yoga classes twice a week (Tuesdays & Thursdays) and as I am not so flexible, this gives me the opportunity to work on my flexibility and learn some new exercises I can incorporate during my home workouts.

Yoga is more than just stretching. It's also about relaxation, balance and body awareness. Our instructor summed it up nicely by thanking us at the end of our Yoga session for investing this time in our health. In fact any time you do some sort of exercise, you are investing in your health. And when you think about it, isn't your health the most important thing you can invest in. So why don't we all do this more? Oh yah, it takes time and energy! All I can say to that is it's time and energy well invested.

I found this particular Yoga session to be fairly low intensity and more focused on proper technique, which was good for me as I am not a Yoga regular by any means.

I think Yoga is for everyone, it improves your strength, flexibility, balance and breathing. If you are religious and maybe you have been tuned off by the meditation side of Yoga going against your religious beliefs, most Yoga these days is meditating for the relaxation side of things. You can meditate about whatever you want. Personally I was thinking about being able to do some of these moves one day.

By the way, here is a good Yoga YouTube Channel!

Update: I decided to do an evening Back Workout - I used my Smith Machine pulleys to do Wide Pull Downs, Narrow Pull Downs and Seated Rows. I worked in some of my Yoga hip stretching (I learned  this morning) between sets and I finished off with Abs. Total time about 35 minutes.