This week was the last of Stage 1 for the Female Body Breakthrough. I thought I would share the progression of this stage and where I ended up.
The goal of this stage was to do 2 to 3 sets of each exercise and do a maximum of 12 reps for each set. Progress each workout with increasing a couple exercises in either weight or reps. Pretty standard stuff.
This is the comparison of Workout A from week 1 to week 4, which I completed 6 times.
|Exercise||Set/rep/weight Week 1||Set/rep/weight Week 4|
|Bird Dog||3 sets of 10 each side with body weight||3 sets of 10 each side with 8# DB|
|Forward Ball Roll||3 sets of 10||3 sets of 12|
|Step Ups||3 sets of 10 with 15# DBs||3 sets of 10 with 20# DBs on a higher step|
|Dumbbell 3-point row||3 sets of 10 with 15# DB||3 sets of 10 with 20# DB|
|Partial Co-contraction Lunge||3 sets of 10 each leg||3 sets of 12 each leg|
|Pushups||3 sets of 8 at incline||3 sets of 10 regular style|
|Hip-thigh Extension (single-leg bridge)||3 sets of 10 each leg||3 sets of 12 each leg|
|Reverse Dumbbell Fly||3 sets of 10 with 8# DBs||3 sets of 10 with 13# DBs|
The way I worked this was to increase the reps to 12 with the weight, then the next time I would increase the weights and drop back down to 10 reps.
My thoughts? I made sure to really challenge myself for each workout and not phone it in. My goal is strength. I haven’t been in a formal gym in some time. Sometimes I looked in the mirror and was not totally happy with what I saw, but I tried to let that go. Some days are better than others, as you all know.
I was super, super happy to get back to doing military style pushups instead of inclines. It’s been a couple years since I have worked at them after I sprained my shoulder, partly from the injury and partly from laziness (being honest here). I do have to admit that they are much harder now than they used to be for me, but I was doing them. I probably don’t go as low as I should, but just to be doing them normally is a big plus for me.
Friday I will wrap up Workout B of Stage 1.