The Princess Project:Day 6 of The Eat Clean Diet and Deep Conditioning

The Princess Project, The Eat Clean Diet, fast weight lossThe Eat Clean Diet isn’t the only thing conditioning my body back into shape. I have been hitting the gym regularly and HARD!

The worst part about beginning to weight train and exercise again is the pain that comes with the process of building up muscle strength and endurance. You feel like you got hit by a Mack truck!

These “training pains” are a very important and unavoidable phase of getting in shape. There’s actually a name for this process: conditioning. Since I haven’t completely been out of the gym, I am re-charging my body with some intense weight and cardio combos.

Here’s an example of today’s workout, which was created for me by Dr. Nicholas Vendemia. He’s a NYC Plastic Surgeon with years of experience in the fitness industry, including a ongoing collaboration with the trainers of Equinox Gyms in Manhattan.

Workout 1:

Stepmill: 20 min, alternate 1 min. intervals (level 9,level 6), take 2-steps -at-a-time for last 2 min.

stepmill, The Princess Project, cardio that works

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Leg Extensions: 25 lb, 3 sets of 15 reps, <30 sec rest between sets

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Leg Curls: 25 lb, 3 sets of 15 reps, <30 sec rest between sets

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Hyperextensions: hold 25 lb plate, 3 sets of 15 reps, < 30 sec rest between sets

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Dumbbell Shoulder Press: 8 lb dumbbells, 3 sets of 15 reps, < 30 sec rest between sets

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Dumbbell Lateral Raises: 5 lb dumbbells, 3 sets of 15 reps, < 30 sec rest between sets

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Elliptical Cross Country (use one the has moving handles): 10 min, resistance level 12

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Hanging  Leg Raises: 30 reps total

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Owwww, but it hurts so good! Remember to keep sipping your water, and give your body a good stretch at the end. I’ll keep updating this series of workouts and fill you in on the progress too!

How are you kicking your butt these days?

photo credits:
shapefit.com
iexic.us
womenhomehealth.com
istockphoto.com
musclemeasure.com
allaboutabs.com
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Filed under Abs, Cardio, Diets, Legs, The Princess Project, Uncategorized, Weight Loss, Workouts

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