A Workout For You!

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!

Motivation Monday

No one said reaching your goals, whether fitness and health or not, was going to be easy. There will be times where you feel like giving up and that you have to go back to your old ways but you can push through and achieve your goals. Everyone is looking for the quick fix to weight loss or the quick fix to eating healthier or working out more. There are thousands of posts on Pinterest that  say that they can help you lose 10 pounds in a week. As previously talked about in another post (http://theroadtobeinganrd.blogspot.com/2015/12/pinterest-diets-and-detoxes.html) , these diets and tricks really only have you lose water weight which is easily gained back. They don't teach you healthy habits or help you make lifestyle changes. Making small changes to your daily routine can help you change your life! You don't have to completely cut out your favorite food from your diet or change the way you eat all together. You have the power and the means to control what you eat and how healthy you are, you can take this information and apply it to yourself or you can just keep it in the back of your mind. Once you start contemplating making a change, you're already on your way to make that change and better yourself. Getting discouraged at some points is only part of the process. Believing in yourself and having a solid support team behind you; friends, family, significant other, coworkers, medical teams, can make you successful and stay on track with your goals. Surrounding yourself with positivity and support can only add fuel to your desire. So whenever you're down on yourself and feeling like that you're having trouble reaching your goals, look within and find that fire you had when you decided to start the journey and the process. You've got this!

Next post will feature a workout program and workout help!