I wanted to make a little post about my workout regime (since a lot of people were asking) and this is probably the best place for it right now. Any follow up posts will go to the members area!
So first of all, I'm not a trained athlete (yet.) but I have been exercising for years and lifting for about 3 of them. Over the summer I took a break from lifting and started doing more yoga and cardio. My cardio previously was shit and a 3 minute run would exhaust me, not healthy for a 20-something woman. Recently, I decided that I wanted to try out wrestling (yes like wwe), just to see if it's something that I like doing rather than watching. So obviously I figured my cardio needed fixing and that's when I made a commitment to myself to get in my best shape by the time classes start in May! 5 days a week, lifting/weights 3 days a week and cardio 2 days a week. So here's what a normal week might look like for me:
*NOTE: this is not an invite for suggestions. This is what has been working for me for the time.
Barbell Squat 3x5
Romanian Deadlift 3 x 12
Dumbbell Lunges 3 x 12
Leg Press 3 x 8-12
Barbell Hip Thrust 3 x 8-12
This day is hard. It's really hard. So start light, I've only just got my squat back up to where it used to be. My squat is the heaviest so I start off with it, the rest are just accessories as you can imagine by the numbers and not nearly as heavy as squat weight. By the end of this I feel sweaty but not wiped out. I contribute most of my legs and butt to this day so it's important and I like to start my week off with it.
Core Scrunch 3x20
Hanging Leg Raise 3x8
Toe Touches w/ medicine ball 3x12
Super important to what I'm trying to do, I've started doing 3 different cardio exercises. Elliptical machine, biking, and treadmill. I'm sure I could do HiiT and it'd be just as effective at weight loss but I'm going for endurance here. This is an ever changing day for me because I'm constantly trying to increase the numbers. Currently I'm sitting at 12/12/12 (12 min elliptical, 12 min bike, 12 min run/walk uphill), my next increase will be 15 each. After all that it's time for core. I've been seeing a huge difference with my core now that I'm doing this day twice a week.
Barbell Bench Press 3x5
Incline Dumbbell Press 3x12
Skull Crushers 3x12
Elevated Cable Rows 3 x 8-12
Cable Fly 3x12
This is my arms/chest day, I'll be the first to tell you my legs are by far stronger than my little baby arms but I put a lot of focus into my lower half obviously but this day has been helping me balance it out. Again, starting off with my most exhausting lift, the bench press. This is my least favorite, I hate it but I do it followed by the accessories which I enjoy infinitely more.
Same as Tuesday!
Barbell Deadlift 3x5
Leg Extensions 3x 8-12
Lying Hamstring Leg Curls 3 x 8-12
Weighted Calf Raise 3x12 or Donkey Kickbacks 3x12 if I'm feeling spicy
Back Extensions 3x12
Back at it with the leg day, I like finishing my week off strong and literally nothing makes me feel stronger than deadlifts, even if I'm still on weak baby weights haha!
There you have it, this is my week of working out. I've been consistently hitting my goal for about 4 weeks now, it would be 5 but I couldn't get to the gym one day.
Things I might change? Diet. That's it. Work out as much as you want unless your diet is reasonably good you won't see anything come from it. I probably eat too many frosties for my own good but I make an effort to get protein every meal and I could definitely get more but that's a whole different blog entry. Like I said, this is just what works for me and I feel 100x more energetic, happy and motivated than before I started. So that's it for today! Leave a like if you enjoyed it, let me know if you'd like to see more of these in the future.