Wednesday, March 19, 2008

Exercises for My Raw Fit Challenge

photo by Randee St. Nicholas
I thought it might be a good idea to have a reference fitness body to model my body after. To give you an idea of the size and proportions I'm aiming for.

I actually have two lovely ladies whose bodies I admire, they are co-winners of the 2005 Ms. Muscle & Fitness competition. Alicia Marie and Jennifer Nicole Lee.

I probably will be talking more about these ladies as time goes on.

My husband said that there wasn't any way I could get a body like these ladies in 12 weeks. He said their bodies come from years of training.
Maybe, maybe not. Have you seen the amazing bodies that people get from working out for 12 weeks on Body for Life?
I believe anything is possible and I love the fact that he told me I can't do something. Because when it comes to my drive and tenacity, I LOVE proving him wrong.
Also, I know I'm not going to get an Alicia fitness body or a Jennifer fitness body, I will the proud owner of a Terilynn fitness body. And that is cool with me.
Here is a list of exercises I will be using. If you can think of more, please feel free to pass it along and I'll add it to the list.

Repetitions: x15, 12, x10, x8, x15, x15
My outline is based on the Body for Life weight training program.
For those who aren't familiar with the program, you choose one exercise and conduct five sets with it, starting with a set of (in my case) 15 reps, then increasing the weight and doing 12 reps, adding more weight and doing 10 reps, adding more weight for 8 reps.

Then reduce to a comfortable yet challenging weight and do 15 reps.
Perform another set of 15 reps for that muscle group using the second selected exercise.

Upper Body
Chest
Barbell Bench Presses
Barbell Incline Presses
Dumbbell Bench Presses
Dumbbell Incline Presses
Dumbbell Flyes
Cable Crossovers
Pushups
Decline Chest Press
Decline Chest Fly
Pull Overs
Ball Chest Press
Ball Chest Fly

photo by Natashalatrasha
Back
Pull-Ups
Wide-Grip Lat Pulldowns
One-Arm Dumbbell Rows
Seated Cable Rows
Back Extensions
Straight Arm Pulldowns
Bent over row
Deadlift
Reverse curl

Shoulders
Seated Dumbbell Presses
Front Raises
Lateral Raises
Reverse Flyes
Upright Cable Rows
Upright Barbell Rows
Overhead press
Dumbbell shrugs
Upright Row
Bent Over Lateral Raise
L-Lifts

photo by bartendermagic
Biceps
Alternate Dumbbell Curls
Barbell Curls
Preacher Curls
Concentration Curls
Cable Curls
Hammer Curls
Bicep curls

Triceps
Seated Triceps Presses
Lying Triceps Presses
Triceps Kickbacks
Triceps Pushdowns
Cable Extensions
Bench Dips
Standing tricep presses
Tricep Skullcrushers
Kickbacks, Bent,1-Arm,Dumbbell
Triceps Reverse Grip Push Down

Lower Body

Quadriceps
Barbell Squats
Dumbbell Squats
Leg Presses
Leg Extensions
Jump Squat
Lying Side Leg Raise

Hamstrings
Dumbbell Lunges
Straight-Leg Deadlifts
Lying Leg Curls
Bridge Pose
Bridge Pose On The Ball
Leg Curl
One Legged Bridge


photo by atwood19
Calves
Seated Calf Raises
Standing Heel Raises

Abs
Floor Crunches
Oblique Floor Crunches
Decline Crunches
Decline Oblique
Hanging Knee Raises
Reverse Crunches
Cable Crunches
Cable Oblique Crunches
Oblique twists
Pelvic tilts
The plank
Leg Lowering
Ball crunch
Bicycle
The Hundred
Ball Oblique Crunch
180 Ball Crunch

3 comments:

Dhammala said...

Hey that is great! I have been reading up on how body weight exercises are way mo'bettah than weight exercises, mainly because of how you move the body around (body moves, not weight moves).

Check out isometric exercises too, these are supposed to be what animals do to keep buff (ever see a tiger or gorilla life weights?)

the miracle 7

LolaBloom said...

Hi Terilynn... been following your juice feast after finding your raw food blog a few months ago. I'm TOTALLY inspired by your fitness challenge. I have been a long time fan of the fitness/figure industries and had been a gym rat in my earlier days. I want a similar physique and being close to the industry, let me tell you, there's not a lot of encouragement out there for veg-folk but I support you 100%!

I have found bits and pieces here and there, Brendan Brazier's book was inspirational to me and proved to me that it IS possible to be a world class athlete and be vegan and/or raw! Kudos to you, I really look forward to more posts on your fitness adventure and i'm really inspired to get my tush in gear and jump on that train too!

RunGirl. said...

I have another exercise for calves:
Stand up with your heels together and toes pointing out - like a ballerina (sp). Lift up and down like a normal calf raise. This works the inner soleus and the gastrocnemius. The goal is to keep your heels together as you raise up and down. It will be hard at first, but will get easier. It's a smaller muscle group so it really burns ...
Good Luck with your challenge. Def interested in your progress

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