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Workouts this week

Sunday, April 13, 2014

Tuesday's workout
Spin Bike intervals 1;00 with 30 secs between 4 times
Cable Pull Downs for a 1:00 with 50lbs 20 sec rest
Straight arm push downs for 1:00 with 20 sec rest with 30lbs
Kettle Bell Swings 1:00 with 20 sec rest with 20lbs
Triceps Press Downs 1:00 with 20 sec rest with 40lbs
Chest press Machine 1:00 with 20 sec rest with 40 lbs
Pec Dec Fly's 1:00 with 20 sec rest with 40lbs

Rest for two minutes and repeat the circuit two more times


Thursday's Workout

Spin Bike Intervals 1:00 uphill with 30 sec rest 4 times
Bicep Curls 1:00 with 20 sec rest with 35lbs
Chair Dips 30 sec with 20 sec rest
Wall Ball Squats with dumbbells for a 1:00 minute with 20 sec rest with 12lb
Chest Press Machine 1:00 with a 20 sec rest with 30lbs
Pec Dec Machine 1:00 minute with a 20 sec rest with 35lbs
Rear Deltoids 1:00 with 20 sec rest with 45lbs
Row Machine 1:00 minute with 20 sec rest 35lbs.
Straight Arm Pull Downs 1:00 minute with 20 sec rest with 50lbs

Rest for two minutes and repeat two more times.

  
  Member Comments About This Blog Post:

JAXMOMMY 4/15/2014 4:26PM

    As always.... So impressed! Spark on my fitness fiend friend!! Spark on!

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CIPHER1971 4/14/2014 7:54AM

    Great workouts

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LAINIESNEWLIFE 4/13/2014 6:59PM

    Great Job, Shannon!! Keep up the great work!!

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New week of training

Friday, April 04, 2014

Tuesday's Workout

Kettle Bell Swings 1:00 minute with 20 lbs
Chest Press 1:00 minute with 30 lbs
Bicep Curls 1:00 minute with 25lbs
Kettle Bell Squats with two 30 lb kettle bells 1:00 minute
Reverse Grip Rows 1:00 minute with 50 lbs
Straight Arm Raises 1:00 minute with 15 lbs
Wall Ball Squats for a 1:00 minute

Do the circuit three times with a 1:30 rest between


Thursday Workout
Spin Bike Intervals resistance 11 three times for a 1:00 with 30 sec rest
Bicep Curls 1:00 with 25lbs with 20 sec rest between
Triceps Press Downs 1:00 minute with 30lbs with 20 sec rest
Wall Ball Squat with 12lb dumbbells 1:00 with 20 sec rest
Rear Deltoids Machine 1:00 with 30lbs with 20 sec rest
Row Machine 1:00 with 45 lbs with 20 sec rest
Dumbbell lateral Raises 1:00 with 5lbs with 20 sec rest

Rest for two minutes and complete for a total of three times.

  
  Member Comments About This Blog Post:

MALAMI518 4/5/2014 9:17AM

    You are STRONG! Great job!

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LAINIESNEWLIFE 4/4/2014 6:20PM

    Great Job, Shannon!! Keep up the great work!!! You're doing awesome!


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JAXMOMMY 4/4/2014 5:56PM

    Wow! 25 lbs. for your biceps curls? I barely can do them with 8 pounds! You are getting stronger every day! Keep Sparking my friend! Awesome!

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This weeks workouts.

Thursday, March 27, 2014

Tuesday

Kettle Bell Swings for a 1:00 min with 20lbs.
Squat to Press ups for a 1:00 min with 24lb bar.
Straight leg deadlifts for a 1:00 minute with 40lb kettle bell
Cable Rows for a 1:00 minute with 40 lbs.
Lateral Raises for a 1:00 minute with 10lb dumbbells
Lunge Squats (Smith Machine) 12 reps each leg with 50lbs.

Rest for 1:30 before repeating three times


Thursday
Kettle Bell Swings for a 1:00 minute with 20lbs.
Squat to Press ups for a 1:00 minute with 24lb weighted bar
Straight Leg deadlifts for a 1:00 minute with 30lb kettle bell
Cable Rows for a 1:00 with 50lbs
Lateral Raises for a minute with 10lbs.
Straight Arm Pull downs for a 1:00 minute with 70lbs.

Rest for 1:30 and repeat circuit three times

  
  Member Comments About This Blog Post:

JAXMOMMY 3/31/2014 7:21PM

    Awesome as always!! Does your fitness person stay with you and watch your form and all? Just curious.

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CIPHER1971 3/29/2014 5:57AM

    Wow - great workout

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LAINIESNEWLIFE 3/27/2014 8:06PM

    Great Job, Shannon!!

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MASTERCARE 3/27/2014 6:56PM

    I love seeing you do this Shannon! You are truly inspiring

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This weeks Training

Thursday, March 20, 2014

Tuesday's Workout
Kettle Bell Swings for 1:00 minute with 20lbs
Medicine ball slams (Side to Side) for a 1:00 with a 20 lb ball
Pull Downs for 1:00 minute with 60 lbs.
Sit Squat with (Smith Machine) with 50lbs for 12 reps
Straight Arm Pull Downs for a 1:00 with 40 lbs
Lunge Squat (Smith Machine) with 50lbs 12 reps each leg

Did this circuit three times


Thursday's Workout
Kettle Bell Swings 1:00 with 20lbs
Body Weight Squats for a 1:00 minute
Dumbbell Curls with 10 lbs for a 1:00 minute
Sit Squats (Smith Machine) 12 reps
Tricep Push Downs with 60 lbs for a 1:00 minute
Lunge Squats (Smith Machine) 12 reps each leg 50 lbs

We did this circuit three times as well

  
  Member Comments About This Blog Post:

PKCTTS 3/22/2014 12:14PM

    Quite the workout!

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CIPHER1971 3/21/2014 2:47AM

    Great job

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KELLYFROG 3/20/2014 11:31PM

    Great workout!! emoticon

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LAINIESNEWLIFE 3/20/2014 10:30PM

    Wow, awesome, Shannon!! Keep up the great work!!

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JAXMOMMY 3/20/2014 10:04PM

    As always, awesome! Color me impressed!

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GRACILU 3/20/2014 4:40PM

    emoticon

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This weeks workouts and ab challenge

Friday, February 21, 2014

Wednesday 2/19
Circuit one
Battle Ropes 20 secs*4 exercises *3 times
Step up to high row 1:00 minute with 30 sec rest with 10 pounds
Wall ball squats 1:00 minute with 30 sec rest orange ball used
Single Arm Cable rows 1:00 minute with 30 sec/arm with sec 30 sec rest with 40 lbs

Circuit two
Single arm chest press 30/sec per arm with 30 sec rest 40 lbs
Shoulder Press 1:00 minute with 30 sec rest 5lbs
Resistance band curls 1:00 minute with 30 sec rest blue band
Shoulder Raises 1:00 minute 30/sec per arm blue band

We did this circuit twice

Friday 10/21
Workout
Battle Ropes 30 secs
Step up to high rows 1:00 minute 30/sec per leg with 8lbs
Wall ball Squats 1:00 minute with 30 sec rest
Single Arm Rows with cable 1:00 30/sec per arm 35lbs
Single Arm Chest press with cable 1:00 30/per arm with 35lbs
Resistance band curls with blue band 1:00 minute with 30 sec rest

We did this three times through today.


Ab challenge
Day 22
95 situps
140 crunches
55 leg raises
85 sec plank

Day 23
100 situps
150 crunches
58 leg raises
90 sec plank

Day 24
Rest Day

Day 25
105 situps
160 crunches
60 leg raises
95 sec plank

Day 26
110 situps
170 crunches
60 leg raises
100 sec plank

Day 27
115 situps
180 crunches
62 leg raises
110 sec plank

Day 28
Rest Day

Day 29
120 situps
190 crunches
62 leg raises
111 sec plank

Day 30
125 situps
200 crunches
65 leg raies
120 sec plank

  
  Member Comments About This Blog Post:

MYLIFE4LIFE 2/23/2014 1:18PM

    Go Shannon!!!

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KITT52 2/22/2014 12:23PM

    wow that is some work out...great job

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CIPHER1971 2/22/2014 3:48AM

    Great work out

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MASTERCARE 2/22/2014 12:07AM

    emoticon

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LAINIESNEWLIFE 2/21/2014 10:51PM

    Great Job, Shannon!! Keep up the great work!!

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PINKNFITCARLA 2/21/2014 9:52PM

  Awesome routine!

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JAXMOMMY 2/21/2014 7:26PM

    Way to go!! Great workouts! You are doing fantastic!

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GEORGE815 2/21/2014 7:24PM

    Great routine.

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