Day 1: Lower back and abs

Today was Day 1 of my 2012 transformation! My starting weight is 127 pounds. I did not have a chance to take a picture, but there should be one up tomorrow along with my measurements. What I plan on doing each day is giving you a run down of what we did in the gym and provide videos and diagrams so you can do the workout too! We worked on the lower back and abdominal region today. Remember ladies, I work out with a guy. This is not going to be girly circuit training. Here is what the workout looked like today:

10 minute warm-up on treadmill
     - I set the incline to 5.0 and set the pace to 3.5. It was a good brisk walk to get my heart rate going.

Deadlifts
     - Two warm-up sets followed by 3 sets of max reps (I usually hover around 8 reps)
     - I'm not going to lie. I hate deadlifts! However, they are one of the best exercises to tone up your lower 
        back and butt. Here are a few pictures of what deadlifts can do for you!
 

     Do you see the way their butts are so firm and round? Yup, that's what you get with deadlifts! Most

     women tend to do sumo deadlifts which means they keep their feet far apart while men keep their feet

     closer together. It's really about what feels comfortable. Watch this video of the sumo deadlifting

     technique.

      I don't know if you can tell in the video, but her right hand is over the bar and her left hand is under the
      bar. Like this:

     It is important to do a deadlift properly. If you are new to deadlifts make sure you research the proper 
     technique and never try to lift more weight than you can handle. A typical weight lifting bar is 45lbs. That
     is a good starting weight.

Abdominal cable machine
     - 3 sets of max reps
     - I have only been a member at two gyms, and the first one did not have this type of cable machine. I  
       couldn't even find a picture of it! So here is a machine you will be able to find at any gym. It will work 
       too.

Hyper-extensions
     - 3 sets of 15 -18
     - I love hypers. They leave your back feeling like jell-o, but they are what you give you those defined
        muscles in your lower back.

     - If you are unsure what hyper-extensions are, here is a video.

Rope crunches

     - 3 sets, 2 minutes per set

     - These give you a good burn in your lower back and abs. It will take a few times to get the weight right and your balance set. If you fall forward the weight is too light. If you fall backwards the weight is too heavy. Here is a video of what this exercise looks like:

     - Make sure your feet are at least shoulder width apart to keep your balance.

     - Make sure the cable arm is as high up as it can go. Here are a few pictures of the machines you would use:

Pull throughs

     - 3 sets of 15-18 reps

     - These burn! These are also a great lower back/butt workout. You feel toned after the first set! The

        important thing to remember about these is that your feet need to be shoulder width apart to pull

        everything through comfortably. You use the same top two machines as rope crunches, but just make

        sure the arm is all the way down instead of all the way up.

     - Start with a comfortable weight. Do not try to do too much and pull a muscle. I hover around 55, but I

        suggest 30 for beginners!

Exercise ball crunches

     - 3 sets of max reps

     - You feel this exercise in your top abdominal muscles. It really starts to burn after your first set.

        Just keep going! There are multiple exercise ball crunches you can do, but I like this one the best:

Notes from Courtney: Going into this workout with a positive attitude is a must. It's a difficult workout, but just remember that all this can be done in moderation. Push yourself, but don't hurt yourself. Know your limits, and know when your body is telling you that it's done. If you think 5 is all you can do for one set then stop at 5. Do your best and feel proud of what you've done.

Notes from Cory: Stay focused! Body re-comp is not easy. If it were, everyone would be posting pictures of themselves on Pinterest. Get some good food in you and some rest. Get ready for upper back tomorrow!