UPPER & LOWER LIFT CIRCUIT

Week 1 from Blog #2

This workout is from the blog series Mary’s 6-Pack at Thirty-6. Each On The Ball (OTB) class includes a Blog and a Lift Circuit.

UPPER BODY

*3 sets of each circuit, end with cardio

CIRCUIT 1

Lawnmower (x20 per arm)

Tri-Cep Pulldown on Cable Crossover (x20)

Curls on Cable Crossover (x20)

CIRCUIT 2

Lateral Pulldown (x20)

Military Press (x20)

Pullups – Regular or Assisted (x20)

CARDIO Sprint on Treadmill 3 minutes – 7 mph with 7 incline

LOWER BODY

*3 sets of each circuit, end with cardio

CIRCUIT 1

Wall Ball Squat with 25# Kettlebell (x20) and Hold (x20 seconds)

Stair Walks with 25# Kettlebell (5 trips)

Walking Lunges (1 minute)

Vertical Jumps (x20)

CIRCUIT 2

Bulgarian Split Squats (x20 per leg)

Straight Leg Deadlift with Bar (x20)

Sandbell Slams (x20)

CARDIO Stair Stepper Intervals – 5 minutes

This LIFT CIRCUIT week 1 workout goes with Blog #2 and ON THE BALL week 1…

Looking for more LIFT CIRCUITS?

ABSolutely Committed

Blog #1

By Mary Sheckler

In two short months I will be turning 36, which in my mind is like almost 40!?!

Crazy.

You know what’s even crazier??? I have decided to get a 6-pack, and I am not talking about drinking.

MY WHY

My goal isn’t about being superficial and trying to get model-like abs, but rather making a commitment to achieve something I haven’t.

A commitment to training harder and eating stricter. A commitment to achieve a goal I have never really attempted. I am hoping it will make my move towards 40 easier.

Honestly, I never really thought a 6-pack would look good on me…or maybe I just didn’t want to put in the sacrifices needed to getting abs. Who knows if I even have a 6-pack under there anyways? I have never seen it and four pregnancies later, not sure if it will…but I will try my hardest to find it!

WILL DIET REALLY MAKE A DIFFERENCE

During this challenge, my hope is that I can show you how important a diet is to getting desired results. But, I also want to remind everyone not to lose sight of what’s important which is exercising regularly and eating healthy.

I don’t think having model type abs is the norm and I have never lived up to the pictures of fitness models ever in my life. Being in this industry, sometimes I feel like I am not good enough. But, then I remember everything I have overcome in my fitness journey to get me to where I am.

60 DAYS TO ABS

I will be blogging about the gains and pains during this journey and try to be as brutally honest as I can in the process to achieve this. I will also decide if this is a lifestyle change I am willing to make.

You have heard the saying that abs are made in the kitchen, well… 80% in the kitchen and 20% in the gym. I am going to try and prove that it’s true.