Getting Ready For The Gym! This Is My Current Routine.

Peace Queens!

Lately I’ve been obsessed with working my back. 

Exercising my back regularly has helped relieve lower back pain and has significantly improved my posture. 

In this vlog I shared why I stopped stepping on the scale and I talk about what exercises I do at the gym to strengthen my back and core. Below you’ll find the exercise and machines discussed in the video.

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45 Degree Back Extensions

I begin my workouts with 4 sets of ten reps. Normally I do them without weights because body weight is enough to get a good workout.

Horizontal Back Extension 

Next,  I move on to this exercise. I also do 4 sets of ten reps. No weights. The great thing about both this and the Back Extensions is that in addition to working the back it also helps to firm the hamstrings and glutes. 

Lateral Pull Down 

This is one of my absolute favorite exercises to work my back and also my shoulders. I do 4 sets of 12. I start with the lowest weight and then go up to the next and the next with each set. When I began working my back I spent all four sets at the same weight, as I got stronger I began increasing the weight.

Low Seated Row

This is one of my favorite back exercises! It works biceps, shoulders and lower back. What I love most is that it appears to target the area that houses love handles. I do 4 sets of 12. I start with the lowest weight and then go up to the next and the next with each set. When I began working my back I spent all four sets at the same weight, as I got stronger I began increasing the weight.

Roman Chair Leg Raises

This is my current favorite abs exercise. I do it in the middle of my workout. The goal is to do at least fifty leg raises with the ultimate goal being 100 reps! I split this large number of reps into a sets of 10-20. If it's a day that I am feeling strong, I will do sets of 20, if I'm not feeling motivated, I'll do sets of ten. In the very beginning I was only able to complete sets of eight reps. The key is building up strength and starting where it feels comfortable.

Intervals on The Stair Master

I love this machine for cardio. I feel like it really makes you work for your cardio minutes. I also feel like it helps to tone your legs and butt. This machine is my preferred choice of equipment when it comes to cardio. If I can't use this machine my next choice is intervals on the track and last choice is intervals on the treadmill. I set the time for 30 minutes and then alternate between going hard, like a level of 4-11 and then going slow, like a level 2-3. Usually I go fast one minute and slow two minutes andrepeat for a full 30 minutes. When I am feeling strong and motivated I'll go fast 2 minutes and slow one minute for 30 minutes. On a day where I want to take it easy and reserve my energy for something else, I'll do 30 minutes at a low speed like 4.

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Much Love,

Queen Sunshine

tags:#Me First Plan

Sunshine Abuwi

Hi, I’m Sunshine Abuwi! Success Coach, Motivational Speaker, Beauty & Wellness Blogger. I like to think of myself as living on purpose and so far these are the purposes I have aligned with. *Loving, supporting and building my healthy, happy family. *Learning to be confident in my Kinky Curly Afro textured crown.*Creating multiple streams of easy, joyful, satisfying income.*Feeling confident, secure and worthy of abundance. *Sharing all I learn with those who are seeking this information.  I'm glad you're here! So grab a coffee, sit back and scroll through the many blogs and videos that span the last decade of my life. I hope something resonates and that by observing my processes, perspectives and preferences you are inspired in your own journey. Can’t wait to connect wth you in the comments. Your new friend, #SunshineAbuwi