Cardio x 20 min + back/ biceps
Today’s workout involved using the stationary bike x 20 min. After warming up for 5 min (easy/moderate intensity), I do intervals of 1-2 min (difficult intensity), followed by 2min back to easy/moderate intensity. I finish with a cooldown during the last 3 minutes, backing down a level per minute until I get back to easy…Done!
My typical workouts involve getting the cardio over with first, then moving onto weight training. I like to start with 3 different exercises per muscle group. I will typically do 3 sets of 8-15 reps for upper body work. I used to do the same for my lower body, but have since switched to 4 sets of 15-20 reps (lower weight than I previously did with less reps). This is an attempt to balance my smaller upper body with my larger lower half ;). If you have toothpicks for legs and worry about arm flab, we can still be friends. Just reverse what I am doing for upper/ lower. I am not a personal trainer, so I am choosing to provide you with http://www.bodybuilding.com/ links to follow along so you can use their expertise for perfect form. That site was my go-to when I was getting started or was trying to figure out what a particular machine was for. When listed as exercise/ exercise, I am referring to performing these 2 exercise as a circuit, meaning that I do them back to back, rest for 30 sec-1 min and do again until all 3 sets are completed. Not only does this cut down on total workout time, it also sneaks in some extra cardio.
1.Row machine/ preacher curl
3.Dumbbell bicep curl/ hammer curl
4. Lower back raises/ Stability Ball crunches
While I kept the back raises to 10-12 reps, I did 4 sets of 25 reps of the crunches.
HIIT Cardio x15 min + triceps/ chest/ shoulders
For today’s workout, I was busy all morning and afternoon. This wound up being an after dinner workout at ~7pm. My workouts can range anywhere from 45 min to 1.5 hours. Squeezing a workout in usually = dumbbells and youtube. I hope this encourages you to squeeze in your workouts- doing something is better than doing nothing.
Cardio HIIT x15 min from Melissa Bender
- bench dips/ shoulder shrugs/ plank for 30 seconds/ pushups
2. tricep floor press/ dumbbell chest press/ external shoulder rotation
I am working on an original source for the tricep floor press. I believe it was from a Ballet beautiful workout, but can’t find it. https://www.balletbeautiful.com/
3. tricep kickback/ front shoulder raises/ side shoulder raises
This was another ‘squeezed-in’ workout. I had an hour this evening before the gym daycare closed. After a quick 5 min warm up, I performed these exercises in succession with 30 sec to 1 min of rest between each set. 4 sets of 12-20 repetitions is my rule for legs.
3.Thigh abductor/ adductor machine circuit
5. Calf raises
Thursday – Rest Day
Friday’s Workout- Cardio/ Abs
Treadmill x30 min
-min26-30=cooldown back to 3.0mph
- hanging leg raises/ weighted crunches/ dumbbell side bends
3 sets of 15-20 reps each, performed in circuit