Do you ever go to the gym with no plan and then kind of do a few things, walk around a lot and then leave not knowing if what you just did even counted as working out? I know I have, so I decided to take a break from the gym for a few weeks and when I went back I knew I was going to be regimented, disciplined and excited for my planned workouts so that I would leave feeling great every time. Now I know there are people who workout everyday, but I like days off which is why I came up with a plan that is flexible and works. They are designed to keep you active for about an hour each day. I super-set them, meaning I do a set of one then a set of another then go back for 3 sets of each then move on with no rest in between sets. Here is my workout routine that I think you’ll love!
Please note I do 10-12 reps per exercise and 3 sets of each (so 30-36 reps total). And Please, Please, Please don’t over do it, use a weight that is comfortable and stretch before or after if you need to; no sense in going and getting hurt, your only goal should be to go and feel awesome! ^_^
Monday
- Warm up – Walk on 4.5-6 incline at 4.0 mph for 20 minutes or go on the stair-stepper
- Dumbbell press
- Skull crushers
- Chest flies
- Back flies
- Lateral pull downs
- Push-ups
Tuesday
- Warm up – Walk on 4.5-6 incline at 4.0 mph for 20 minutes
- Leg press
- Calf raises
- Regular squat
- Strict dead lifts
- Seated leg curls
- Leg extensions
Wednesday
Cardio day. It varies by what I’m feeling and I use it as a way to break up the monotony of the week. Here are some options or you:
- Run (cough jog) for 30 minutes followed by biking or going on the elliptical for 30 minutes
- Walk on incline/run on the treadmill for interval training (I do .25 walk on 8% incline followed by running .15 on 0% incline and retreat)
- Stair stepper 30 minutes followed by biking for 30 minutes
- Bike for an hour on a spinning bike (adjusting the resistance to raise and lower your heart rate)
- Swim laps for 30 minutes and then rewarm yourself with a 5-10 minute session in the sauna
- Attend a workout class! Yay – my favorite one is Spinning or Zumba. I also love going to yoga classes on Wednesday if I need more of a mindful exercise. I have been enjoying yoga a lot more recently because it allows me to connect with my mind and body in one workout rather than zoning out to the music I listen to during my regular workouts.
Thursday
- Warm up – Walk on 4.5-6 incline at 4.0 mph for 20 minutes
- Shoulder press
- Chest press
- Bicep curls
- Tricep push-downs
- Full range sit-ups
- Hanging knee tucks
Friday
- Warm up – Walk on 4.5-6 incline at 4.0 mph for 20 minutes
- Step ups
- Single leg lunge
- Dead lifts
- Kick backs
- Hip abductor
- Hip other
- Lunges on track
- Back extension
Don’t forget to have a fun on your fitness journey; workouts don’t have to be dreadful!
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Just a Side Note 