workout updates

I’m quite pleased with my new workout routine I crafted a week ago. Before, I would either do total body almost every day or break it in different variations of triceps, biceps, chest, back, shoulders, and legs. For whatever reason, my body rebels against leg day and I have struggled to not resent those days.

However, I think I’ve found my antidote. Many people who do split routines do legs all in one, but this time around, I decided to break it up much like I do with the upper body. Here’s what my new routine looks like:

Day One: Triceps, Chest, Quads, Core

Day Two: Quick Total Body (Run Day)

Day Three: Biceps, Back, Hamstrings, Core

Day Four: Quick Total Body (Run Day)

Day Five: Shoulders, Ab/Adductors, Glutes, Core

Day Six: Yoga (Run Day)

And on the seventh day, I deserve a helluva rest!

Again, I’m only on my second week of this routine, but my muscles are sore and feel as though they have received the proper attention to each group. On Week 1, I ran through each exercise in three sets of twelve reps and Week 2 is four sets of ten reps at a slightly higher weight. For Week 3, I’ll do three sets of fifteen reps at a lower weight, and then my highest weight on Week 4 for five sets of eight reps.

Repeat.

For strength training, I like to incorporate body strength moves with weight training for the best results. For example, I’ll throw in some plyometric moves to hit my lower body, such as jumping lunges or jumping squats, and for my upper body, I’ll add a lot of push-ups and triceps dips. This adds a nice little dose of breathless to the equation.

For my core training, which I do every day at the end of my strength routine, I’ve tried to be better about hitting each spot of the comprehensive core. I do a lot to hit the obliques, like twists and lean downs, as well as stretch out the upper and lower portions of my stomach with rollouts or leg lifts, and finally strengthen the lower back  and pelvic regions with supermans and hip lifts.

On my non-run days, I do little bouts of high intensity cardio, including the spin bike and jump roping. It’s been awhile since I’ve jump roped, but I’m getting back into it and I just love it. It’s one of the best total body workouts you can do.

I’ve left the gym feeling sweaty and accomplished, which is really the reason we go in the first place. Or at least for me. I can’t speak for you.

My workouts are intense, but I love the challenge. My problem area has always been the eating and I know I need to rein in the sugar and extracurricular eating I tend to do when stressed or bored. Mindlessness is nobody’s friend, but I am feeling better about it.

What makes you feel strong?

Weekly Workouts

I find that pre-planning my workouts make for more efficient, butt-kicking exercise. I don’t dramatically change everything up every week, but I do switch things around to keep my body guessing. Making something up in advance, helps keep you motivated and present. Exercise is all about routine because once you get to that point, it sticks, and it’s hard to live without it!

Day One started on Sunday with a run. I haven’t gone four miles in awhile, but it felt wonderful. I finished with a cool-down one mile walk.

Day Two is strength training day one, including chest and triceps, biceps and shoulders, and core- ALWAYS core. Three exercises for each muscle group, five sets of eight reps a piece, means I’m lifting heavy!

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Day Three (two for strength training) is all about the legs, back, and core. Same set-up with that first day of strength training, heavy lifting five sets of eight reps. For legs in particular, I like the combination of heavy compound movements with fast-paced plyometrics. Jumping lunges are pretty close to death.

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Day Four is another run, this time with some time and speed intervals tossed within. It keeps my heart rate up without allowing my body to fall into a steady-state rhythm. After I finish, I like to do some Yoga, whether it’s just planking or getting into a full sequence, depending on time.

Day Five is more strength training focused on chest, triceps, biceps, shoulders, and core. This time, I’m lifting lighter weights at three sets of twelve reps, which helps build my endurance.

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Here we go at Day Six! Legs, back, and core get the three sets of twelve reps endurance treatment.

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Though strength training is the focus four out of six days of exercise, I do usually finish up my workouts with at least 15/20 minutes of cardio. Lately, I’ve been completing a super sweaty and crushing ride on a spin bike, which I much prefer to the other types of stationary cycles. I’ll occasionally spend a few minutes on the elliptical or treadmill amping up those intervals. On days where I don’t have a lot of time, it’s all about jump roping and battle roping.

The seventh day is always built for rest! You don’t have to workout six times a week to be healthy, I just happen to need it for my wellbeing. Rest is always important!

Fit Life

Let’s talk workouts! I’ve been going back and forth with how to split my routine throughout the week and I think I came up with the dynamic that works best for me.

*Please forgive the rattiness of the paper in which my workouts are scrolled. It’s been through a lot this week and its appearance cannot be helped.

This week of workouts started on Sunday with some bicep and shoulder action. As last week included six sets of eight- sometimes a drag- this week was four sets of twelve reps so we were focused on endurance and power! Performed in circuit fashion, I did six exercises of each muscle group before continuing on for the next three sets. After my biceps and shoulders had their fill, I moved onto core exercises, which I try to do every day.  For cardio, I had walked with my mom and the dog beforehand, so I headed out.

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On Monday, it was time for the triceps and chest! Similar set up for this round: six exercises for each muscle group, four sets, twelve reps. Burn! More core work followed up with cardio- heavy ropes, tabata style, and a few minutes on the row machine.

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Day Three brought us to the leg and back portion of the week. I like the combination of legs/back especially when it comes to deadlifts and bent-over rows because those muscle groups are working hard together to get the exercises done. The difference in this day is that I did not perform each exercise circuit style, but completed all sets and reps of one before moving on. It takes more time, but the set up on these are more complicated than just grabbing a kettlebell or a pair of dumbbells as I had to fix up the barbells and the cables, running all over the gym. I did finish the core part via circuit and got some good jump roping time in there.

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Today was run day and the weather was spectacular! It’s 70 degrees in early March, no snow or ice on the ground, and I can’t help but feel a little giddy. I snapped these pictures mid-run, so go ahead and be impressed!

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Since it was so nice, I wanted to extend the run and make it a little more special. I haven’t run around the lake since early fall when I was trekking out for 6.25-10 miles on the regular. As you might remember, I had to cut back because my muscles were overexerted, causing my feet to fall asleep! I’ve kept it to about four miles ever since, but the push felt nice today! 6.25 miles overall!

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Look at this view!

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The very worst part of this workout was the final climb back home. I walked it and it’s all uphill and after a long run, I was struggling. Phew! Happiness and a little bit of pain is pretty much the grounds for a solid run!

Since I’m nice, I’ll also give you a sneak peek of Thursday’s total body workout. This one is kettlebell and plyometric heavy and I’m already feeling tired! I tried to incorporate some compound movements into the routine as well. We’ll see how well that jump roping and sprints come out at the end.

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Friday will include some kind of cardio and then Saturday is a much-deserved rest day!

Happy exercising! If it’s nice out, take it outside, even if it’s just for a walk!