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  #1   ^
Old Mon, Aug-21-17, 06:48
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1derland99 1derland99 is offline
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Posts: 46
 
Plan: My Own Plan
Stats: 305/265/199 Female 67"
BF:
Progress: 38%
Talking .

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Last edited by 1derland99 : Mon, Aug-28-17 at 13:30.
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  #2   ^
Old Mon, Aug-21-17, 06:50
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1derland99 1derland99 is offline
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Posts: 46
 
Plan: My Own Plan
Stats: 305/265/199 Female 67"
BF:
Progress: 38%
Default .

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Last edited by 1derland99 : Mon, Aug-28-17 at 13:30.
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  #3   ^
Old Mon, Aug-21-17, 06:55
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1derland99 1derland99 is offline
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Posts: 46
 
Plan: My Own Plan
Stats: 305/265/199 Female 67"
BF:
Progress: 38%
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Last edited by 1derland99 : Mon, Aug-28-17 at 13:31.
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  #4   ^
Old Mon, Aug-21-17, 15:36
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1derland99 1derland99 is offline
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Posts: 46
 
Plan: My Own Plan
Stats: 305/265/199 Female 67"
BF:
Progress: 38%
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Last edited by 1derland99 : Mon, Aug-28-17 at 13:34.
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  #5   ^
Old Tue, Aug-22-17, 11:31
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1derland99 1derland99 is offline
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Posts: 46
 
Plan: My Own Plan
Stats: 305/265/199 Female 67"
BF:
Progress: 38%
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............

Last edited by 1derland99 : Mon, Aug-28-17 at 13:34.
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  #6   ^
Old Wed, Aug-23-17, 13:55
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1derland99 1derland99 is offline
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Posts: 46
 
Plan: My Own Plan
Stats: 305/265/199 Female 67"
BF:
Progress: 38%
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........................

Last edited by 1derland99 : Mon, Aug-28-17 at 13:34.
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  #7   ^
Old Thu, Aug-24-17, 12:23
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1derland99 1derland99 is offline
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Posts: 46
 
Plan: My Own Plan
Stats: 305/265/199 Female 67"
BF:
Progress: 38%
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Last edited by 1derland99 : Mon, Aug-28-17 at 13:34.
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  #8   ^
Old Sun, Aug-27-17, 10:11
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1derland99 1derland99 is offline
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Posts: 46
 
Plan: My Own Plan
Stats: 305/265/199 Female 67"
BF:
Progress: 38%
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Last edited by 1derland99 : Mon, Aug-28-17 at 13:30.
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  #9   ^
Old Thu, Jun-10-21, 15:22
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1derland99 1derland99 is offline
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Posts: 46
 
Plan: My Own Plan
Stats: 305/265/199 Female 67"
BF:
Progress: 38%
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*** NEW GYM LOG COMING SOON ***
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  #10   ^
Old Thu, Jun-10-21, 15:41
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1derland99 1derland99 is offline
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Posts: 46
 
Plan: My Own Plan
Stats: 305/265/199 Female 67"
BF:
Progress: 38%
Default ♥ My Combined Cardio & Strength Training Routines ♥ (Last Updated 06/10/2021)

Below is a list of fun weekly exercise routines that I personally created.
I try to accomplish a few workouts each week choosing from one of selections below, depending on my schedule and what I have going on that particular day.

I've customized my routines so that they incorporate both cardio & strength training exercises thus cutting down my exercise time each day.

I plan to update my gym log with new exercises and music routine periodically. (otherwise it would get boring )
You can read more about how I create my routines at the bottom of the page.

✨✨✨✨✨✨✨✨✨✨✨✨✨✨✨✨✨

My Exercise Equipment:
Kettle-Bells, 5lb, 10lb & 15 lb (Tone Fitness)
Dumbbells, 5lb, 10lb & 15 lb (CAP)
Weighted Bar, 10lbs, 15lb & 20 lb (CAP)



(19 mins total)
✨ 1 min prep & warmup
✨ 8 workout sets ~ 90 sec each
✨ 6 rest periods ~ 30 sec. each
✨ 5 min cool down

EXERCISE (in order):
▪️Alternating Single Handed Skier Swing ~ Kettle-Bell
▪️Swings, Any Style ~ Kettle-Bell
▪️Alternating Hammer Curls w/ Dip ~ Dumbbells
▪️Swings, Any Style ~ Kettle-Bell
▪️Alternating Single Handed Skier Swing ~ Kettle-Bell
▪️Squats ~ Kettle-Bell
▪️Ribbons ~ Kettle-Bell

PLAYLIST (in order):
▪️AC/DC - You Shook Me All Night Long
▪️Kelly Clarkson - Stronger
▪️Jason Mraz - I'm Yours
▪️Fergie - Fergalicious
▪️Sean Kingston - Beautiful Girls
▪️Pet Shop Boys - West End Girls
▪️Creedence Clear Water - Proud Mary
▪️Pentatonix - Hallelujah



(22 mins total)
✨ 1 min prep & warmup
✨ 13 workout sets ~ 60 sec each
✨ 12 rest periods ~ 30 sec. each
✨ 2 min cool down

EXERCISE (in order):
▪️Alternating Single Handed Skier Swing ~ Kettle-Bell
▪️Swings, Any Style ~ Kettle-Bell
▪️Alternating Knee High w/ Oblique Twist ~ Keltte-Bell
▪️Swings, Any Style ~ Kettle-Bell
▪️Wood Chops (30 secs.), Switch Sides & Repeat ~ Kettle-Bell
▪️Alternating Hammer Curls w/ Dip ~ Dumbbells
▪️2-Arm Lateral Raise (30 secs) & Alternating Shoulder Press (30 secs) ~ Dumbbells
▪️Squats w/ Bicep Curl ~ Kettle-Bell
▪️Ribbons ~ Kettle-Bell
▪️Swings, Any Style ~ Kettle-Bell
▪️Alternating Side Bends ~ Dumbbells
▪️Squat-Curl-Press-Overhead Extension ~ Kettle-Bells
▪️Chest Press, Floor ~ Weighted Bar

PLAYLIST (in order):
▪️Sean Kingston - Beautiful Girls
▪️Fergie - Fergalicious
▪️Salt-N-Pepa - Push It
▪️Creedence Clearwater Revival: Suzie Q
▪️Robert Palmer - Addicted to Love
▪️Technotronic - Pump Up The Jam
▪️The Proclaimers - I'm On My Way
▪️Whitney Houston - Queen of the Night
▪️Florida Georgia Line - Simple As Can Be
▪️Jake Owens - Down to the Honky Tonk
▪️House of Pain - Jump Around
▪️Salt-N-Pepa - Let's Talk About Sex
▪️Pet Street Boys - West End Girls
▪️Whitney Houston - Exhale



(21 mins total)
✨1 min prepare/warmup
✨8 workout sets ~ 2 mins each
✨7 rest periods ~ 30 sec. each
✨1 min cooldown

EXERCISE (in order):
Swings, Any Style ~ Kettle-Bell
Rest & Repeat x 7 more Sets

PLAYLIST (in order):
▪️Katy Perry - I Kissed a Girl
▪️Queen - Crazy Little Thing Called Love
▪️Coolio - Gangsta Paradise
▪️The Proclaimers - Im Gonna Be
▪️Jason Mras - I'm Your's
▪️Soul System - It's Gonna Be
▪️Technotronic - Pump Up The Jam
▪️Sean Kingston - Beautiful Girls



(20 mins total)
✨1 min prepare/warmup
✨5 workout sets ~ 3 mins each
✨4 rest periods ~ 1 min. each

EXERCISE (in order):
FreeStyle, Dancing or Walking in Place, JUST MOVE IT!!
Rest & Repeat x 5 more Sets

PLAYLIST (in order):
▪️Katy Perry - Hot N Cold
▪️Ne-Yo - Closer
▪️Mehgan Trainor - All About That Bass
▪️Sean Kingston - Beautiful Girls
▪️Katy Perry - I Kissed A Girl

✨✨✨✨✨✨✨✨✨✨✨✨✨✨✨✨✨✨


I've always found exercise much more enjoyable when accompanied by the right music. I enjoy creating my own unique exercise routines and syncing each one to my favorite music. I do this using a variety of audio merging & trimming software that I have on my computer and I also use the Tabata Interval HIIT Timer (Google App, premium version) to further customize my routines and upload my playlists. I've trimmed each song listed on my playlists down to 30 second, 90 second, & 2 minute clips, and merged them into single MP3 soundtracks. I use small 30 sec - 1 min. audio clips of relaxing sounds (like rain, wind, nature sounds) and add those clips to the sound tracks as well...These sounds automatically play during my rest periods, warm ups & cool downs. When my MP3 soundtracks are uploaded to the app each music file plays in sync with the designated timer countdown and the exercises I have manually imputed. It might sound time consuming but it's really not and when it all comes together it's well worth it. The best part is, when I connect my Bluetooth ear piece, the entire workout is handfree and voice activated. I don't have to keep messing with my phone to stop and start the routine.
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  #11   ^
Old Fri, Jun-11-21, 05:56
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IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,303
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

Very clever and cool arrangement with the music! It definitely motivates you to move and keep up. Looking forward to seeing more posts.
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