Exercise
Routine!
This came, in part, by a workout that one of my trainers gave me a few months ago. It's easy to follow and gets the job done!
Monday: (arms, chest, core)
·
Warm-Up: 20
Minutes of Cardio activity (running, exercise bike, jogging – anything that
gets your heart rate up!) and 15 push-ups
·
Routine/Circuit: (3 sets)
o
Chair
Dips – sit on the edge of a chair/bench. Grab the front of your chair so that
your fingers are underneath the seat. Use your arms to lower your body in front
of the seat until your shoulders and elbows are the same height. 20
o
Bicep
Curls – Using 5-10lb weight, do 20 per arm (40 total)
o
Chest
Press – Lie on your back. Hold a weight in each hand, elbows bent, hands by
your shoulders with your palms facing each other. Push the weight toward the
sky while rotating your arms so that your palms are facing your feet when fully
extended. 20
·
Cool-Down: Stretch/ do yoga for 10-20 minutes.
Tuesday: (butt, legs, core)
·
Warm-Up: 20 minutes of Cardio activity of your
choice
·
Routine/Circuit: (3 sets)
o
Crunches
– 35
o
Reverse
curls – lie on your back with your arms at your side. Pick your legs up so that
your lower body is then at a right angle. Lift your butt 2-4inches off of the
floor and lower it. 35
o
Squats
– Stand with your feet shoulder width apart, hands at your sides. ‘Sit back’ like
you’re sitting onto a chair, while lifting your arms in front of you. Do 20.
o
Lunges
– Stand with your feet shoulder width apart, hands on your hips. Step forward
with your left leg until your left thigh is parallel to the floor. Stand back
up and do your right leg. 20
o
Dead
Lifts – Get a 3-8lb weight for each hand. Stand with your arms hanging in front
of your body (like a zombie). Bend forward from your waist until your hands
touch the floor. 25
·
Cool-Down: Stretch/ do yoga for 10-20minutes
Wednesday:
·
Warm-up: 20 minutes of Cardio activity of your
choice.
·
Free time: Work on your weakness day! Pick an area
you want to focus on and do that days workout.
·
Cool-Down: Stretch/ do yoga for 10-20 minutes
Thursday: (back, shoulders)
·
Warm-up: 20 minutes of cardio activity of your
choice
·
Routine/Circuit: (2 sets)
o
Jumping
jacks – hold 1-3lb weight in each hand. 25
o
Shoulder
presses – Stand with your feet shoulder width apart, holding a 3-5lb weight in
each hand. Bend your arms and place your hands next to your shoulders with your
palms facing forward. Raise your arms up and slowly back down. 20
o
Lateral
raises – stand with your feet shoulder width apart, holding your weight in each
hand. Turn your palms toward each other, then push your arms straight to the
sky until they shoulder height. Slowly lower them. 20
o
Front
raises – Stand with your hands by your sides, holding your weight in each hand,
raise your right hand in front of you and then slowly lower it. Then raise your
left hand and slowly lower it. 40, 20 per arm.
·
Cool-Down: Stretch/ do yoga for 10-20 minutes.
Friday: (butt, legs, core)
·
Warm-up: 20 minutes of cardio activity of your
choice
·
Routine/Circuit:
o
Donkeys
– Get on all fours. Bring your knee into your chest and then kick it straight
out and up. Switch legs. 30, 15 each leg.
o
Squats
- – Stand with your feet shoulder width apart, hands at your sides. ‘Sit back’ like
you’re sitting onto a chair, while lifting your arms in front of you. Do 20.
o
Oblique
Twists – Lie on your back with your knees bent, hands behind your head. Lift
your head and shoulders off of the floor as you rotate your torso to the right.
Do the other side. 40, 20 each side.
o
Pelvic
lifts – Lie on your back with your knees bent, arms to your sides. Lift your
butt up to the ceiling then slowly back down to the floor. 20.
·
Cool-Down: Stretch/ do yoga for 10-20 minutes.
Saturday:
·
Get
out and do something! Go swimming for 60+ minutes, go hiking, running,
bicycling… Anything, just get moving!!
Sunday:
·
Rest. Maybe stretch/ do yoga.
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I find myself reading this post whenever I need help in re-focusing my goals:
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