Weight Training Challenge
Thu, 02/18/2010 - 10:38am
If you want to lose fat or change your body, one of the most important things you can do is lift weights. Diet and cardio are equally important, but when it comes to changing how your body looks, weight training wins hands down. If you've hesitated to start a strength training program, it may motivate you to know that lifting weights can:
- Help raise your metabolism. Muscle burns more calories than fat, so the more muscle you have, the more calories you'll burn all day long.
- Strengthen bones, especially important for women.
- Make you stronger and increase muscular endurance.
- Help you avoid injuries.
- Increase your confidence and self-esteem.
- Improve coordination and balance.
Sat, 02/20/2010 - 2:12pm
#2
Bowflex
20 Minute Better Body
Bowflex
20 Minute Better Body Workout
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Wed, 02/24/2010 - 8:22am
#3
Bowflex
20 Minute Better Body
Bowflex
20 Minute Better Body Workout
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Sat, 02/27/2010 - 9:50pm
#4
Bowflex
20 Minute Better Body
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
090# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Wed, 03/03/2010 - 7:28am
#5
Bowflex
20 Minute Better Body
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
090# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Tue, 03/09/2010 - 11:28am
#6
Bowflex 20 Minute Better Body
Sunday, 3.07.10
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
090# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Tue, 03/09/2010 - 11:37am
#7
Bowflex
20 Minute Better Body
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
090# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Fri, 03/12/2010 - 12:52pm
#8
Bowflex
20 Minute Better Body
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
090# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Tue, 03/16/2010 - 11:51am
#9
Bowflex
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
090# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Thu, 03/18/2010 - 12:38pm
#10
Bowflex
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
090# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Sat, 03/20/2010 - 11:15am
#11
Bowflex
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
090# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Tue, 03/23/2010 - 2:30pm
#12
Bowflex
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
090# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Sun, 03/28/2010 - 4:49pm
#13
Bowflex
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
090# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Tue, 03/30/2010 - 9:19pm
#14
Bowflex
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
090# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Mon, 04/05/2010 - 8:03am
#15
Bowflex
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
090# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Tue, 04/06/2010 - 2:31pm
#16
Bowflex
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
090# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Tue, 04/13/2010 - 6:18pm
#17
Bowflex
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
100# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Thu, 04/15/2010 - 8:52pm
#18
Bowflex 20 Minute Better Body
Bowflex
20 Minute Better Body Workout
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Tue, 04/20/2010 - 9:57pm
#19
Bowflex 20 Minute Better Body
Bowflex
20 Minute Better Body Workout
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Fri, 04/23/2010 - 6:44am
#20
Bowflex 20 Minute Better Body
Yesterday!
Bowflex
20 Minute Better Body Workout
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Tue, 04/27/2010 - 1:15pm
#21
Bowflex 20 Minute Better Body
Bowflex
20 Minute Better Body Workout
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Fri, 04/30/2010 - 5:14pm
#22
Bowflex 20 Minute Better Body
Bowflex
20 Minute Better Body Workout
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Tue, 05/11/2010 - 5:24pm
#23
Bowflex 20 Minute Better Body
I just returned from a week long vacation in Hawaii and did not bother trying to figure out the weight machine that I had access to. I knew when I returned that I would resume my Bowflex, and that is exactly what I did this morning.
Bowflex
20 Minute Better Body Workout
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Fri, 05/14/2010 - 10:09am
#24
Bowflex 20 Minute Better Body
Yesterday!
Bowflex
20 Minute Better Body Workout
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Sun, 05/16/2010 - 7:15pm
#25
Bowflex
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
080# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Wed, 05/19/2010 - 8:16am
#26
Bowflex
Yesterday!
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
080# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Fri, 05/21/2010 - 8:06am
#27
Bowflex
Yesterday!
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
080# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Sat, 05/22/2010 - 1:29pm
#28
Bowflex
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
080# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Thu, 05/27/2010 - 10:26pm
#29
Bowflex
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
080# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Mon, 05/31/2010 - 8:30am
#30
Bowflex
Yesterday!
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
080# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Tue, 06/01/2010 - 10:10pm
#31
Bowflex
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
080# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Fri, 06/04/2010 - 10:27pm
#32
Bowflex
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
080# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Tue, 06/08/2010 - 9:40am
#33
Bowflex
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
080# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Thu, 06/10/2010 - 8:53pm
#34
Bowflex
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
080# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Sun, 06/13/2010 - 4:52pm
#35
Bowflex
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
080# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Thu, 06/17/2010 - 10:48pm
#36
Bowflex
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
090# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Tue, 06/22/2010 - 8:03am
#37
Bowflex
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
130# Bench Press
130# Seated Lat Rows
090# Chest Fly
130# Crossover Rear Deltoid Rows
130# Biceps Curl
130# Triceps Pushdown
130# Leg Extension
130# Standing Low Back Extension
150# Seated Abdominal Crunch
Fri, 06/25/2010 - 9:36pm
#38
Bowflex
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
130# Bench Press
130# Seated Lat Rows
100# Chest Fly
130# Crossover Rear Deltoid Rows
130# Biceps Curl
130# Triceps Pushdown
130# Leg Extension
130# Standing Low Back Extension
150# Seated Abdominal Crunch
Tue, 06/29/2010 - 10:03pm
#39
Bowflex
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
130# Bench Press
130# Seated Lat Rows
100# Chest Fly
130# Crossover Rear Deltoid Rows
130# Biceps Curl
130# Triceps Pushdown
130# Leg Extension
130# Standing Low Back Extension
150# Seated Abdominal Crunch
Thu, 07/01/2010 - 11:12pm
#40
Bowflex
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
130# Bench Press
130# Seated Lat Rows
100# Chest Fly
130# Crossover Rear Deltoid Rows
130# Biceps Curl
130# Triceps Pushdown
130# Leg Extension
130# Standing Low Back Extension
150# Seated Abdominal Crunch
Sun, 07/04/2010 - 11:33am
#41
Bowflex
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
130# Bench Press
130# Seated Lat Rows
100# Chest Fly
130# Crossover Rear Deltoid Rows
130# Biceps Curl
130# Triceps Pushdown
130# Leg Extension
130# Standing Low Back Extension
150# Seated Abdominal Crunch
Tue, 07/13/2010 - 10:03am
#42
Bowflex
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
130# Bench Press
130# Seated Lat Rows
100# Chest Fly
130# Crossover Rear Deltoid Rows
130# Biceps Curl
130# Triceps Pushdown
130# Leg Extension
130# Standing Low Back Extension
150# Seated Abdominal Crunch
Wed, 07/21/2010 - 9:14am
#43
Bowflex
Bowflex
20 Minute Better Body Workout
2 sets of 15 reps
130# Bench Press
130# Seated Lat Rows
130# Crossover Rear Deltoid Rows
130# Biceps Curl
130# Triceps Pushdown
130# Leg Extension
130# Standing Low Back Extension
150# Seated Abdominal Crunch
I ended up taking a week off because the last time I worked out on my Bowflex I hurt myself. When I was doing the chest fly, I pulled something in my back and needed some recovery time. Since the chest fly is not part of my 20 Minute Better Body Workout, I will no longer include it!
Sun, 07/25/2010 - 8:58am
#44
Bowflex
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
130# Bench Press
080# Chest Fly
130# Seated Lat Rows
130# Crossover Rear Deltoid Rows
130# Biceps Curl
130# Triceps Pushdown
130# Leg Extension
130# Standing Low Back Extension
150# Seated Abdominal Crunch
I am definitely female and do change my mind! I was going to go back to the 20 Minute Better Body Workout and not include the chest fly but my husband talked me into resuming it with less weight. Since I am 51 years old and my chest area can use some work, I will continue with the chest fly and attempt to build my chest muscles!
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About LowCarbForLife
About me
I'm Teri. I am 52 years old, and I've been overweight most of my adult life. My diet and exercise program have me feeling better than I have ever felt before. I have lost close to 100 pounds since I began the Carbohydrate Addict's Lifespan Program in 2008, without starving or depriving myself in any way.
I am getting myself into better shape and my goal of becoming fit and healthy is getting closer every day. This will be my lifelong way of eating because I am happy to say that it comes natural to me!
Here's a link to my Progress Photos.
Current Diet Type
Carbohydrate Addict's Lifespan Program (CALP)
Current Exercise Routine
Resistance/Strength Training using Bowflex, Walk Away the Pounds (WATP), & Callanetics
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
080# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch