{"id":889,"date":"2011-01-11T13:52:50","date_gmt":"2011-01-11T13:52:50","guid":{"rendered":"http:\/\/cookiescupcakesandcardio.com\/?p=889"},"modified":"2011-01-11T13:52:50","modified_gmt":"2011-01-11T13:52:50","slug":"week-three-weights-and-a-new-move","status":"publish","type":"post","link":"https:\/\/cookiescupcakesandcardio.co\/?p=889","title":{"rendered":"Week Three- Weights, and a New Move"},"content":{"rendered":"<p>This week, it was time to increase the weight . . . of the dumbbells . . . not my thighs.<\/p>\n<p style=\"text-align: center;\"><em>Week Three (weight increase)<\/em><\/p>\n<p style=\"text-align: center;\"><strong>Lower Body Reverse Drop Sets<\/strong><\/p>\n<p style=\"text-align: center;\"><em><span style=\"color: #d87093;\">Quadriceps \u2013 Squats with stability ball again the wall<\/span> <\/em>(love this move so I&#8217;m sticking with it!)<\/p>\n<p style=\"text-align: center;\"><em><\/em>(Place stability ball in the small of your back, knees shoulder width apart, lower body down as if you are about to sit in a chair, push back up through heels, to starting position)<\/p>\n<p style=\"text-align: center;\">Body Weight (BW) + 5 lbs \u2013 12 reps<\/p>\n<p style=\"text-align: center;\">BW + 8 lbs \u2013 10 reps<\/p>\n<p style=\"text-align: center;\">BW + 10 lbs \u2013 8 reps<\/p>\n<p style=\"text-align: center;\">BW + 12 lbs- 6 reps<\/p>\n<p style=\"text-align: center;\">BW + 5 lbw \u2013 24 reps (reps 13-24, switch move to\u00a0<em><span style=\"color: #d87093;\">pile squat<\/span><\/em>)<\/p>\n<p style=\"text-align: center;\"><em><span style=\"color: #d87093;\">Hamstrings \u2013 Lunges with stability ball against the wall<\/span><\/em>. (again, still feeling the love)<\/p>\n<p style=\"text-align: center;\">Place stability ball in the small of your back, against the wall, and assume a lunging position (right foot in front, left toe behind, drop left knee towards the ground, push back up to start to complete one rep)<\/p>\n<p style=\"text-align: center;\">8 lbs \u2013 12 reps<\/p>\n<p style=\"text-align: center;\">10 lbs \u2013 10 reps<\/p>\n<p style=\"text-align: center;\">12 lbs \u2013 8 reps<\/p>\n<p style=\"text-align: center;\">15 lbs- 6 reps<\/p>\n<p style=\"text-align: center;\">8 lbs \u2013 24 reps<\/p>\n<p style=\"text-align: center;\">(reps 13-24, switch move to\u00a0<em><span style=\"color: #d87093;\">hamstring curl<\/span><\/em><span style=\"color: #d87093;\"> <\/span>on the ground with the stability ball. \u00a0Lay on your back, place heels up on the ball, lift bum off the ground and pull heels toward you bum.)<\/p>\n<p style=\"text-align: center;\">**NEW MOVE**<\/p>\n<p style=\"text-align: center;\"><em><span style=\"color: #d87093;\">Reverse Leg Curl<\/span><\/em><span style=\"color: #d87093;\"> <\/span>(works butt and back)<\/p>\n<p style=\"text-align: center;\">Laying prone (on your stomach, arms crossed in front of you) with stability ball between your lower legs, squeeze the ball and curl up towards your butt. \u00a0Hold for 2 counts, and lower back to the floor. \u00a0For an extra challenge, lift hips off the ground during the 2 count hold.<\/p>\n<p style=\"text-align: center;\"><em><span style=\"color: #d87093;\">Calves \u2013 Calf Raises on Step<\/span><\/em><\/p>\n<p style=\"text-align: center;\">8 lbs \u2013 12 reps<\/p>\n<p style=\"text-align: center;\">10 lbs \u2013 10 reps<\/p>\n<p style=\"text-align: center;\">12 lbs \u2013 8 reps<\/p>\n<p style=\"text-align: center;\">12 lbs- 6 reps<\/p>\n<p style=\"text-align: center;\">10 lbs \u2013 24 reps (reps 13-24, switch move to\u00a0<em><span style=\"color: #d87093;\">single leg calf raise<\/span><\/em>)<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #d87093;\">Stretchy, stretch, stretch!<\/span><\/p>\n<div class=\"addtoany_share_save_container\"><div class=\"a2a_kit a2a_target addtoany_list\" id=\"wpa2a_1\"><a class=\"a2a_button_facebook_like addtoany_special_service\" data-href=\"https:\/\/cookiescupcakesandcardio.co\/?p=889\"><\/a><a class=\"a2a_button_twitter_tweet addtoany_special_service\" data-count=\"none\" data-url=\"https:\/\/cookiescupcakesandcardio.co\/?p=889\" data-text=\"Week Three- Weights, and a New Move\"><\/a><a class=\"a2a_button_google_plusone addtoany_special_service\" data-annotation=\"none\" data-href=\"https:\/\/cookiescupcakesandcardio.co\/?p=889\"><\/a><a class=\"a2a_button_pinterest\" href=\"http:\/\/www.addtoany.com\/add_to\/pinterest?linkurl=https%3A%2F%2Fcookiescupcakesandcardio.co%2F%3Fp%3D889&amp;linkname=Week%20Three-%20Weights%2C%20and%20a%20New%20Move\" title=\"Pinterest\" rel=\"nofollow\" target=\"_blank\"><img src=\"https:\/\/cookiescupcakesandcardio.co\/wp-content\/plugins\/add-to-any\/icons\/pinterest.png\" width=\"16\" height=\"16\" alt=\"Pinterest\"\/><\/a><a class=\"a2a_dd addtoany_share_save\" href=\"http:\/\/www.addtoany.com\/share_save\"><img src=\"https:\/\/cookiescupcakesandcardio.co\/wp-content\/plugins\/add-to-any\/share_save_171_16.png\" width=\"171\" height=\"16\" alt=\"Share\"\/><\/a><\/div>\n<script type=\"text\/javascript\"><!--\nwpa2a.script_load();\n\/\/--><\/script>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>This week, it was time to increase the weight . . . of the dumbbells . . . not my thighs. Week Three (weight increase) Lower Body Reverse Drop Sets Quadriceps \u2013 Squats with stability ball again the wall (love this move so I&#8217;m sticking with it!) (Place stability ball in the small of your [&hellip;]<\/p>\n<div class=\"addtoany_share_save_container\"><div class=\"a2a_kit a2a_target addtoany_list\" id=\"wpa2a_2\"><a class=\"a2a_button_facebook_like addtoany_special_service\" data-href=\"https:\/\/cookiescupcakesandcardio.co\/?p=889\"><\/a><a class=\"a2a_button_twitter_tweet addtoany_special_service\" data-count=\"none\" data-url=\"https:\/\/cookiescupcakesandcardio.co\/?p=889\" data-text=\"Week Three- Weights, and a New Move\"><\/a><a class=\"a2a_button_google_plusone addtoany_special_service\" data-annotation=\"none\" data-href=\"https:\/\/cookiescupcakesandcardio.co\/?p=889\"><\/a><a class=\"a2a_button_pinterest\" href=\"http:\/\/www.addtoany.com\/add_to\/pinterest?linkurl=https%3A%2F%2Fcookiescupcakesandcardio.co%2F%3Fp%3D889&amp;linkname=Week%20Three-%20Weights%2C%20and%20a%20New%20Move\" title=\"Pinterest\" rel=\"nofollow\" target=\"_blank\"><img src=\"https:\/\/cookiescupcakesandcardio.co\/wp-content\/plugins\/add-to-any\/icons\/pinterest.png\" width=\"16\" height=\"16\" alt=\"Pinterest\"\/><\/a><a class=\"a2a_dd addtoany_share_save\" href=\"http:\/\/www.addtoany.com\/share_save\"><img src=\"https:\/\/cookiescupcakesandcardio.co\/wp-content\/plugins\/add-to-any\/share_save_171_16.png\" width=\"171\" height=\"16\" alt=\"Share\"\/><\/a><\/div><\/div>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[15,67],"tags":[],"_links":{"self":[{"href":"https:\/\/cookiescupcakesandcardio.co\/index.php?rest_route=\/wp\/v2\/posts\/889"}],"collection":[{"href":"https:\/\/cookiescupcakesandcardio.co\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cookiescupcakesandcardio.co\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cookiescupcakesandcardio.co\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/cookiescupcakesandcardio.co\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=889"}],"version-history":[{"count":1,"href":"https:\/\/cookiescupcakesandcardio.co\/index.php?rest_route=\/wp\/v2\/posts\/889\/revisions"}],"predecessor-version":[{"id":890,"href":"https:\/\/cookiescupcakesandcardio.co\/index.php?rest_route=\/wp\/v2\/posts\/889\/revisions\/890"}],"wp:attachment":[{"href":"https:\/\/cookiescupcakesandcardio.co\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=889"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cookiescupcakesandcardio.co\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=889"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cookiescupcakesandcardio.co\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=889"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}