Road to Super Fit Girl!!

[mariia]

Hey!

iM going to start a diary ..not that i think othr people will be interested,but its for my own..
I workout at home. I have a stability ball,some weights and resistance bands. Most of my workouts just with my own bodyweight.. I also play futsal 4x times a week..
My goals is to achieve 125 lbs and 12%...
My nutrition is not very good...i have to try to improve it...hope some of you inspire me

http://forum.bodybuilding.com/showth...hp?t=122091791 - Here are some pictures of me...

Good luck to all...Hope everybody gets their dream body

[mariia]

So today, i did 40 min os jump rope(interval training) ..

Tomorrow, maybe some kettlebells exercises and abs

[mariia]

being busy lately....
So ....
16-02-2010

45 min training( i train at home....3x/week i have futsal pratice plus a game on weekends.)

Advanced Upper Body Strength & Lower Body Circuit Conditioning

1A) T-Squat (15 reps)x4
1B) Feet on Ball Pushup (12 reps)x4
30 secs jump rope x 4

2A) bodyweight rows x3
2B) Hands on Bench, Feet on Ball Pushup (15 reps)
3x 30 secs jump rope

wall sit x 3
3B) 1-Leg Deadlift (12 reps)
3x30 secs jump rope

5A) Side Plank Leg Lift (10 reps)
3x30 secs jump rope




squat thrusts + back lunges in descending sets 10-9-8-7-6-5-4-3-2-1


Great workout...Really tough

Now,i have to improve the way i eat..!!

[mariia]

17-02-2010

4 min jump rope ( very intensive ,although im not very good at it.. im working

3 times:
1A) Prisoner Squat (10 reps)
1B) Prisoner Lunge (8 reps)
1C) Inverted Row (10 reps)

4 min
jump rope



3 times:
3A) Hands on Ball, Feet on Bench
Pushup (15 reps)
3B) 1-Leg RDL (10 reps)

4 min jump rope

3 times:
4A) Shoulder Press Pushup (15
reps)
4B) Stability Ball 1-Leg Curl (10
reps)
4 min jump rope

3 times :
5A) Jumping Jacks (60 reps)
5B) Chop (15 reps)
5C) Stability Ball Rollout (10 reps)
5D) Chin-up (6 reps)


total time : 43 minutes.

Tonight: futsal practice

[mariia]

18-02-2010

4 min jump rope tabata style

3times:
1A) Prisoner Squat (10 reps)
1B) Prisoner Lunge (8 reps)

4 min jump rope
2a) dips with chairs
2B) Elbow-to-Instep Lunge (8 reps)

=> 4 min

3A) Pushup (12 reps)
3B) 1-Leg RDL (10 reps)


4A) Shoulder Press Pushup (15
reps)
4B) Stability Ball 1-Leg Curl (10
reps)

superset:
squat w/bicep curlsx20
bench press w/crunchesx20

total time: 45 min.

Tonight: gym(phisioterapy ) includes some cardio and some weight training

[mariia]

Last night.. I eat pretty bad...Grr...Ok...Back on track..

19-02-2010

8 min jump rope

3 times, with as little rest as possible

1A) Y-Squat (10 reps)
1B) Cross Crawl (12 reps)
1C) Elevated Pushup (12 reps) =>

4 min jump rope

3 times
2A)band resistance Row
2B) Rotate Lunge (10 reps)

4 min jump rope

3A) dips (Max-1)
3B) decline Pushups (1o reps)


3 times:
5A) Siff Squat (25 reps)
5B) Multi-Direction Lunge (12 reps)
5C) Side Plank

metabolic parings descending
sets:

- pushups with dumbells plus squats
variations 10-20-9-18-8-16....

time: 45 mins

Very good training... My Bpm were pretty high during all training

[mariia]

20-02-2010


11 min jump rope


3 times, no rest

1. jump rope – 20 reps

2 dips – 4 reps

3. Stickups – 10 reps

4. Seal Jumps – 20 reps


5. Pushups -10 reps


- 4 min jump rope

The Ski Jump
10 second hold in the bottom
of squat and then do a vertical
jump.


The Downhill Ski Race
1 Long Jump
10 Bodyweight Squats
1 Long Jump
6 Walking Diagonal Lunges per
side
1 Long Jump
20-30 second squat hold in bottom
position
Repeat 3 times.

3times:
1. Skater Jumps or Lateral Lunges
– 8 reps per side
(+
2. Elevated
Pushups – 8 reps per side
3. Reverse Lunges
– 10 reps per side



4 min jump rope



10-8-6-4-2 burpees - little rest as possible(too tired to get this the right way..)

abs workout
15 reps each, 1 circuit

v-ups
obliques side to side
crunches
butt raises
frog raises


workout time: 43 mins..
...lack of motivation today..maybe tomorrow ,it gets better...

[mariia]

21-02-2010

Back to the game..Last night,i have my cheat mela,so i wake up with lots of energy to train hard

So:

4 min jump rope - with little periods of rest

times: no rest
Superset #1
1A) Reaching Lunge ? 12 reps per
side
1B) Spiderman Pushup 10 reps

8 sets( 45 on/15 off - )

Superset #2
2A)elevated Pushup ? 10 reps

2B) Side Plank Leg Raise ? 10
reps per side

8 sets - 45on/15 off

Superset #3
2 sets:
3A) Inchworm ? 8 reps
3B) X-Body Mountain Climber ? 12
reps per side


8 sets - 45on/15off


The bodyweight training was not very productive,but the cardio kicked my ass
Tomorrow,i will try to do 30 min jump rope

Workout time: 53 min

[mariia]

22-02-2010

jump rope - 2 x 8 sets(45 on/15 off) - 16 min


-Squat (15 reps)
Stability Ball Leg Curl (12 reps)

8 sets 45 on/15off - 8 min

Prisoner Lunge (12 reps)
Off-set Pushup (10 reps)

8 sets 45 on/15off - 8 min

T-Squat (15 reps)
Diagonal Lunge (10 reps)

8 sets 45 on/15off - 8 min

Spiderman Climb (12 reps) ==>
Inverted Row (12 reps)

workout time - 65 min.

Good workout.although i didnt like the this bodyweight training..dont know why..

[mariia]

23-02-2010

6x8 mins (45 on/15 off) jump rope


20 secs on/10 off x 2 times


1. Jump Squat
2. Front Squat
3. Alternating Split Squat Jump
4. Lunge and Press

metabolic paring : pushups + squats/lunges variations(forward,back, jump , bulgarian)

10-9-8-7-6-5-4-3-2-1~


Workout time: 80 minutes

Excellent training.

[mariia]

24-02-2010

Bad day.... just 10 min jump rope...


25.02.2010

45 min jump rope( intervals)

3 times, no rest

1A) KB 1-Arm Swings 20 reps
1B) Push-up 10 reps

3 times,no rest

1C) Bodyweight Squat 20
1D) Mountain Climber 10 reps
1E) Front Loaded Split Squat or
Lunge Jumps

.

1A) Stability Ball Rollout (10)
1B) Stability Ball Leg Curl (20)





1E) Stability Ball Jackknife (15)
1F) Stability Ball Back Extension
(15)


10-9-8-7-6-5-4-3-2 burpees + 50
jump rope(each time i did
burpees)

workout time: 74 mins


Cool workout

[mariia]

26-02-2010

100 jump ropesx3

4A) Prisoner Squats ?
4B) Stability Ball Jackknives ? 12
reps

A) Bodyweight Squats ?25
5B) Pushups ? 15

100x jump rope(3 times)



20 min jump rope

52 mins workout time

[mariia]

27-02-2010

Futsal game -

28-02-2010

Rest day(feeling pretty tired)



01-03-2010

23 mins jump rope(intervals)

bodyweight squats + pushups - 5 times


15 mins jump rope intervales


workout time:around 50 mins

Bad workout.Lack of energy,dont know why...

Tomorrow, it will be better i hope


Ps: although ,i like the way my abs are looking ( even with a bad weekend in terms of nutrition!)

[mariia]

02-03-2010

4+(20 on/10 off))6(45 on/15 off) x 2 ump rope - 16 mins jump rope for warmup.

3 times:

Step-up (12 reps)
Siff Squat (20 reps)


4min jump rope - 20 on/10 off

Off-set Pushup (8 reps)
Split Squat with Front Foot
Elevated (10 reps)


Plank on Ball (20 seconds)
Reverse Lunge (10 reps)

1 circuit:

Kettlebell Swings ? 30 seconds
2) Pushups ? 30 seconds
3) Kettlebell Snatches ? 30
seconds per side

workout time: around 41 mins

Notes: Not very good.I wake up late .Have to improve this.
My right knee is still hurting( operation 6 months ago. long road to go still to full recuperation)

[mariia]

03-03-2010


10 mins jump rope in intervals


circuit 4 times:

) 25 Jumping Jacks
3) 25 Bodyweight Squats


3) 25 Kneeling Pushups
4) 25 Prisoner Squats
5) 25 second Plank
6) 25 Stability Ball Leg Curls
7) 25 Kneeling Pushups
8] 25 Bodyweight Squats
9) 25 Jumping Jacks

3x4 mins (20 on/10 off) jump rope

Notes: I was feeling bad..Pain in my stomach,dont know why...
Not a very productive training.

workout time: around 40 mins

[mariia]

05-03-2010

15 mins jump rope(45 on&15 off)

1) Burpees (10 reps)
2) Pushups (10 reps)
3) Squats (10 reps)
4) Mountain Climbers (10 reps per
side)

descending sets 10 to 1

4 mins jump rope (20 on/10off fast as i can)

1 cirucuit

50/10 Circuit
Round 1- Kettlebell Swing
Round 2- Overhead Press
Round 3- Renegade Rows/1-Handed Row
Round 4- 1-Handed High Pulls
Round 5- Turkish Get-Up Bottom Half


workout time: 44 mins

Notes: Good training

[mariia]

06-03-2010

Rest


07-03-2010

Futsal game...( deep breath...difficult game....last year , we won the championship ,this year things are more complicated...) -

[Spectra360]

Keep Up The Good Work!

[mariia]

Keep Up The Good Work!

Thank you .Its good to have nice feedbacks!

I will work in a few minutes...

[mariia]

08-03-2010

16 mins jump rope (intervals 45 on/15 off)

Metabolic parings

squat variations
pushups

workout time:39 mins

Notes: Not very good...tired (maybe from the game...).Hope tomorrow works better..

[mariia]

09-03-2010

18 mins jump rope(45 on-15 off)

3 times,
1a)bird dog(12 reps)
1B) Multi-Direction Lunge (9 reps)
1C) pullover (10 reps)

3 times:

squats (15 reps)
pushups(15 reps)
1-Leg Deadlift (12 reps)

3 times
back extensions
jump squats( killer ones!)

3 circuits of
Front Squats- 20
pushups variations -15
frog squats - 10
10 Mountain Climbers, 10 SL Deadlift,

workout time: 48 mins

Good one. Have to improve my ability to focus in the exercises.
shoulders are hurting during jump rope ...dont do more because of that!

[p_trainer4u]

I see you are really dedicated. Did you take measurements and body weight and all that?

[mariia]

I see you are really dedicated. Did you take measurements and body weight and all that?

Oh,thanks,but im not that dedicated..I wish i was....
No,im not measuring nothing..(maybe,im afraid my results desappoint me...)

[mariia]

10-03-2010

Futsal practice - 60 mins



11-03-2010

15 mins jump rope interval style 45on/15 off

3 times,little rest as possible
Y-Squat (15 reps)
1B) Prisoner Lunge (10 reps)
1C) Shoulder Press Pushup (15
reps)


2A) dips (Max)
2B) Bulgarian Split Squat (10 reps

3A) Pushup (15 reps)
3B) pile squats 15 reps)


5B) Walking Lunge (12 reps)

off set pushups(10 reps)


circuit, 3 times:


20 swings 18-16-
15 renegade rows-15-12
10 burpees-8-6

workout time: 46 mins

Notes: intensive workout

[mariia]

12-03-2010



15 mins jump rope w/intervals - 45 on/15 off


1 burpee 50 jump rope
2 burpees 50 jumps
3.... and so on till 10 burpees - 50 jumps


1A) 1-Leg Hop (3x5)
1B) Prone Stick-up (3x10)
50 jumps
2A)incline Pushup (3x3)
2B) 1-Leg DL (3x15)
50 jumps
3A) 2-Leg Stability Ball Leg Curl
(3x20)
3B) pullover (3x20)
50 jumps
4A) 1-Leg Bench Squat (3x15)
4B) Ball GHR (3x10)
50 jumps
5A) Side Plank with Leg Raise
(3x12)
5B) Stability Ball Jackknives
(3x20)
50 jumps


5 mins 45 on /15 off

workout time: around 62 mins.

Notes: the 2o part of my training (burpees and jump rope...) was BRUTAL! Amazing... burpees are the killer! and im improving the way i do it ,wich is great...some weeks ago,i would just do 3 ou 4 burpees,now i can do 10 series !

[mariia]

13-03-2010

Rest day(wasnt in the mood to do something...)

14-03-2010

Futsal game (tough game but we won


15-03-2010

16 mins jump rope( 50 on 10 off)

burpees descending sets

10-9-8 ...w/50 jump ropes ( HARRRDDDDDDDDDDDDDDDDDDDDDDDDDDD!)

Workout A

3 times each superset,

1A) T-Squat (15 reps)
1B) Feet on Ball Pushup (12 reps)
50 jumpsx1
2A) biceps curls (max)
2B) dips (15 reps)
50 jumpsx1
3A) Pushups with Hands on Ball
(15 reps)
3B) 1-Leg Deadlift (12 reps)
50 jumps x 1

5A) Side Plank Leg Lift (10 reps)
5B) Split Squat with Front Foot
Elevated (12 reps)
5C) Spiderman Climb (12 reps)
5D) Stability Ball Rollout (10 reps)
5E) Plank with Arms on Ball (30
seconds
50 jumpsx1

Notes: Feeling tired,but good training..

[mariia]

16-03-2010

One of those days...I was better in bed... even so....

11 mins jump rope - 50 on/10 off

1burpee - 2 pushups - 3 step ups -
50 jumps
2 burpees - 3 pushups - 4 step
ups- 50 jumps

and so on....

workout time:around 24 mins...

Workout notes: worst train EVER...!!

[mariia]

17-03-2010

11 mins jump rope (50 on/10 off)


3 times,no rest

A) Y-Squat (10 reps)
1B) Elevated Pushup (12 reps)
50 jumps(at the end of the 3 series)

2A) Diagonal Lunge (10 reps)
2B) box jumps (8 reps)

50 jumps(at the end of the 3 series)

3A) ball Squat (10 reps)
50 jumps(at the end of the 3 series)


5A) Siff Squat (20 reps)
5B) Stability Ball 1-Leg Curl (8
reps)


fives circuits consisting of
the following:

6 Burpees
12 Pushups
24 Bodyweight Squats
100x jump rope


workout time: around 41 mins.

Notes: Burpees ...one of the most difficult exercises...everybody has to try it!

[mariia]

Back in here... Not getting any kind of feedbacks on the female section...

Not a problem...Keep strong everybody!!!


14-04-2010



8 mins jump rope 45 on 15 off

A) pushups 3x20
1B) 1-Leg Hip Extension (3×15)

2A) DB Reverse Lunge (3×20)
2B) Shoulder Press Push-up (3x10)

3A) Inverted Row* (3×15) 2-0-1
3B) Stability Ball Leg Curl (3×15)


Burpees – 20 reps

snowboarders – 10 reps

Jump Lunges 10 reps

Windmill 5 reps on each side


repeat 2 times


5 times circuit

squat to press x 10
push ups w/ mountain jumpersx10
100 jump rope
reverse lunges w twist x 10


workout time:around 49 mins

my heart was ready to explode...i had to stop a few times.... great effort.

Tonight: futsal practice
__________________

[plated]

Nice circuits you've got going on there. How's your diet?