10/18: New Full Body Workout – 21′s (From M&F Hers)

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In my last full body workout post, I said I was probably going to be doing a different full body workout for my next strength training day and that’s just what I did. It’s a workout I found in the September/October 2009 issue of Muscle and Fitness Hers and I think it’s the most intense full body workout I’ve done so far. M&F Hers is my favorite women’s fitness magazine because I love the workouts and even though it’s a smaller magazine, it’s packed with useful information.

I will be following this workout for the next 4 to 6 weeks to see what kind of results I can get.  I will post an updated photo tomorrow and then I’ll post another update at the conclusion of 4 to 6 weeks, before I switch up the workout. This full body workout entails doing 4 sets of 21 reps. It took me a little over an hour to complete – but that’s with figuring out what amount of weight to use for each exercise and dealing with all the kids too.

Also, during this workout, each exercise uses 3 different ranges of motion – one each for 7 of the 21 reps. Here is the workout:

Dumbbell Flye (Chest) – 5#

Lateral Raise (Shoulders) – 2.5# plate (the lightest dumbbells we have are 5#, need to change that!)

Straight-Arm Pulldown (Back) – 20#

Pressdown (Triceps) – 20#

Bicep Curl (Biceps) – 10# (the workout actually calls for cable curls, but we don’t have cables)

Leg Extension (Quads) – 25#

Leg Curl (Hamstrings) – 20#

Weighted Crunches (Abs) – 5# dumbbell (the workout calls for sit-ups, but I love doing weighted crunches!)

After doing 4 sets of each exercise and 21 reps per set, I can feel it throughout my entire body. I feel like I’ve been hit by a freight train, but I like that feeling. Makes me think the previous workout I did was too easy!

The article says to do this workout 2x a week and then there is one more workout that is to be done in between this workout, but I’ll post that one on the day that I do it – probably Tuesday of this week. I’m going to have a cardio day (perhaps HIIT) tomorrow. Also, I did receive the 3o Day Shred, so I’m going to try and review the first level sometime this week!