Now that you’ve gotten to know me a little bit, I figured I’d let you in on my workout routine. This week, I’m focusing on building strength with my weight routine, so I’m lifting a certain amount of reps with a weight that will get me to muscle fatigue (where my muscles just don’t want to listen to me anymore. If you have uppity muscles, just yell at them, they like to be scared). Some weeks, I focus on my muscle endurance so I’ll lift for a longer period of time with smaller amounts of weights. I make the workouts then work out with my friend Tracy. She’s there for accountability and support (and free training sessions ;)) I will tell you what I did, then explain and tell you how to modify at the bottom. Not every one of my workouts will have explanations because you’ll see a lot of the same things in each one. This is upper body…we did lower body on Tuesday.
- warm up: 5 minutes on the treadmill at a 3.5 (you always need to do some sort of warm up to get your heart pumping and your blood flowing)
- Cardio: 30 sec of mountain climbers, tuck jumps, and burpees 2 sets (we were going to do 3 sets but we needed to make it kind of a quick workout)
- Back: upright rows w/ a overhead press, 20 lb bar, 12-10-8-6-12 reps
- Back: one arm dumbbell row, 10 lbs, as many reps as possible while the other person did their upright rows
- Biceps: Bicep curls, 30 lb bar, 12-10-8-6-12 reps
- Biceps: Pull ups on the squat bar, as many as you can while the other person does their curls
- Shoulders: Side shoulder raises, 8 lbs, 12-10-8-6-12 reps
- Shoulders: Over the head shoulder extensions, 10 lb medicine ball, as many as you can while the other person does their raises. We ended up doing ours on a upside down bosu for extra balance work
- Triceps: Tricep push-ups, 12-10-8-6-12 reps
- Triceps: Tricep dips, as many as possible…etc
- Abs: plank with leg lifts, 30 sec on each leg
- Abs: elevated plank, 1 min
- Abs: mountain climbers on a stability ball 10 reps/leg
If you want to try this workout, I would suggest modifying it to your needs. Instead of 30 second cardio intervals, do 15. A burpee is where you start standing, put your hands on the ground, jump your legs back, jump them forward, and stand up. To modify, walk your legs back one at a time. To make it harder, add a jump at the end.
On the weighted things drop the weight down to a reasonable weight for you. Keep the reps though.
The bicep pull up on the squat bar looks like this: drop the squat bar to where when you’re under it and hanging from it, your back is about 2-3 inches off the ground. You should be in prone (laying down) position and your legs are straight out from your body. Pull your upper body toward the bar keeping your elbows in. To make it easier, move your feet closer to your body.
Tricep push-ups are a pretty advanced move. They are like a regular push-up, only your hands are right in line with your shoulders. When you come down, your elbows should rub your ribs. Modifications: try them on your knees. With tricep dips, you put your hands behind you on a level surface, feet out in front of you. Drop your body, elbows go straight back, no butterfly arms. Push your body back up. To modify it, bring your feet in closer to your body.
The plank is THE BEST core exercise you can do. Beginners, start in push-up position and drop to your elbows and your knees. You should still look like you’re in push-up position, just lower. Back is straight, butt is not up in the air. Hold. Once that gets easy, pick your knees up, then after that, get off your elbows onto your hands. Elevated plank means your legs are up on a higher surface that your body.
Now let’s get sweaty!