As promised in my last post, today I am sharing my personal workout routine. For a while, I would find workout routines that would look interesting on Pinterest and from Women's Health Magazine, but I realized that they weren't working the best for me nor they weren't targeting what I wanted to work on. We have been learning in my weight lifting class about program design and how to make an effective program for a variety of clients. My own personal goals are to Increase Strength and Tone a bit. If you have the same or similar goals as I do, I highly recommend giving this workout a try. I've been doing it for the past two weeks and I feel great and am starting to see some great results! Cardio is to be done 4 days of the week for only 30 minutes each day. I recommend doing 15 minutes of moderate cardio before starting the exercises and then doing the last 15 minutes of cardio after the exercises are complete. The cardio in the beginning helps to warm up the body and muscle to perform the exercises, and the 15 minutes of cardio at the end helps to decrease the likelihood of soreness the next day. The cardio can be walking, jogging, biking, the elliptical, the stepper machine or anything else that will boost your heart rate. Mixing cardio and weight training exercises helps to tone the body and burn fat, while promoting muscle growth and strength. Be sure to refuel after your workout with a good dose of carbohydrates and proteins to replenish your energy stores and support muscle growth and repair. My go-to post workout snack is always a big glass of skim milk and a piece of toast with peanut butter! If you're interested in getting a workout customized to your goals, message me with your goals! Happy Sweating!
| DAY 1 |
|
|
| Back and Biceps |
SETS |
REPS |
| Bicep DB Curl |
4 |
12 |
| DB Hammer Curl |
4 |
12 |
| Cable Curls |
3 |
10 |
| Incline Bench Curls |
4 |
10 |
| Bicep 21s |
3 |
7 |
| Wide Grip Lat Pulldowns |
4 |
12 |
| Narrow Grip Lat Pulldowns |
4 |
12 |
| Bent Over Barbell Row |
4 |
12 |
| Seated Row |
4 |
12 |
| Supermans |
3 |
12 |
|
|
|
| 30 Minutes of Moderate Cardio |
|
|
| DAY 2 |
|
|
| Legs |
Sets |
Reps |
| Smith Machine Squats |
4 |
10 |
| Smith Machine Hack Squats |
4 |
10 |
| Leg Press |
4 |
10 |
| DB Side Lunges |
3 |
12 |
| Russian Split Squats |
3 |
12 |
| Goblet Squats |
4 |
12 |
| Seated leg Curl |
4 |
10 |
| Leg Extensions |
4 |
10 |
| Hip Abductor |
3 |
15 |
| Hip Adductor |
3 |
15 |
| Seated Calf Raises |
3 |
15 |
| Stiff Leg Deadlifts |
3 |
15 |
| Standing Calf Raises |
3 |
15 |
| DAY 3 |
|
|
| Chest and Triceps |
Sets |
Reps |
| DB Chest Press |
4 |
10 |
| DB Flies |
4 |
12 |
| Incline DB Chest Press |
4 |
10 |
| Incline DB Flies |
4 |
10 |
| Decline DB Chest Press |
4 |
10 |
| Overhead Tricep Extensions |
3 |
15 |
| Skullcrushers |
3 |
12 |
| Rope Tricep Pulldowns |
4 |
10 |
| Tricep Kick Backs |
4 |
10 |
| Bench Dips |
3 |
15 |
|
|
|
| 30 Minutes of Moderate Cardio |
|
|
DAY 4
OFF
| DAY 5 |
|
|
| Shoulders and Abs |
Sets |
Reps |
| Military Overhead Press |
4 |
10 |
| Lateral DB Raises |
4 |
10 |
| Arnold Press |
4 |
12 |
| Upright Rows |
4 |
10 |
| Farmers Carrys |
4 |
20 sec |
| Bent Over Rear Delt Reverse Fly |
3 |
12 |
| Russian Twists |
3 |
40 |
| Leg Raises |
3 |
15 |
| Weighted Decline Sit Ups |
3 |
20 |
| Reverse Cruch |
3 |
15 |
| Oblique Crunches |
3 |
20 Each Side |
|
|
|
| 30 Minutes
of Moderate Cardio |
|
| DAY 6 |
|
|
| Total Body |
Sets |
Reps |
| Jumping Jacks |
4 |
20 |
| Burpees |
4 |
10 |
| Kettle Bell Swings |
3 |
15 |
| Single Leg Dead Lift |
3 |
12 |
| Squat with Upright Row |
4 |
12 |
| Box Jumps |
3 |
15 |
|
|
|
|
|
|
45 Minutes
of Moderate Exercise
DAY 7
Off
Try this program and tell me what you think! |
|
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