Heather Dees’ Training Journal

HIIT Cardio

HIIT Cardio

Maximize results by managing heart rate

This week, I want to talk about High Intensity Interval Training (HIIT) for cardio. There are several ways to perform this type of training, and I have heard and read many people talk about the different ways to do it! The way I want to discuss doing HIIT is with your Heart Rate Monitor for maximum cardio results.

Effective Lunge Workout

Effective Lunge Workout

Increase your leg-training intensity

I have a very strong love/hate relationship with lunges. I know the effectiveness of a lunge workout, but using dumbbells increases the intensity and makes the workout more challenging! With this love/hate relationship of lunges, I make sure to incorporate at least one lunge exercise every week to my leg routine!

Rear Deltoid Training

Rear Deltoid Training

Shape round shoulders

Even though 2013 tank top and competition season is coming to a close, it is important to keep a consistent training regimen to make improvements and keep muscle development strong. Today's focus is training rear delts! You can train rear delts with the rest of your shoulders or separately. I will occasionally add them into back day to hit them twice a week for more development.

Triceps Training

Triceps Training

No more flabby arms!

I hear a lot of women complain they don’t want the lower part of the arm (triceps) to wave when they wave goodbye... LOL! While this is partially due to higher body fat, we can mitigate the issue by developing the triceps muscles!

Shapely Glutes Workout

Shapely Glutes Workout

Add symmetry to your physique

Today I want to do a strict glute-training workout! Having shapely glutes not only looks nice, it also gives your physique symmetry and strength. I’ve seen women who have over-dominant hamstrings, which makes their glutes appear small or underdeveloped. This workout, whether done alone or added into your quad day, will maximize muscle hypertrophy for the derriere (wink)!