My current workout program consists primarily of strength training with varying types of cardio thrown in. My days/weeks vary depending on my schedule and what I have going on, however this is typically what my week looks like:
- Monday: Back & dance (yes, I started up actual dance classes again, and yes my joints are getting too old for this)
- Tuesday: Legs – heavy = more weight, less reps
- For heavy days I aim to complete 5 sets of 3-5 reps. That means that I choose a weight heavy enough that by repetition 3 or 5 my body can’t do anymore.
- When you lift heavy, you typically will require more rest between sets. I will take anywhere from 1-3 min depending on my level of fatigue.
- Wednesday: Cardio intervals & abs – this will often consist of sprints on the treadmill, stair master or elliptical.
- This usually includes 30 seconds of high intensity sprinting and 30 sec rest or lower intensity. For example, on the stair master, I will do 30 seconds at a speed of 15 then 30 sec at a speed of 6/7. I will do 2 sets of 10 min of this.
- OR I may do HITT or plyometric intervals. For this I will typically do 30 sec on, 15 off of different whole body movements such as squats, burpees, jumping jacks, or anything that gets your heart pumpi
- For abs – don’t focus on doing hundreds of crunches and sit-ups. I will post a blog on abdominal/core strengthening in the future to give you more info on how to correctly activate your core. This youtube video will give you some more info on this for now: https://www.youtube.com/watch?v=p8O04WLXFt8
- Thursday: Shoulders and arms (biceps & triceps)
- For me, biceps come pretty easy, triceps on the other hand do not. So take this day to focus on what part of your arms requires the most attention. I focus on shoulders and triceps and throw in a few biceps to round it out. But you may need to focus on biceps – it’s all based on your needs!
- Friday: Legs – light = less weight, more reps
- For light days I am to complete 4 sets of 12-20 reps for each exercise. That means that I choose a weight light enough that I can complete 12-20 reps, but heavy enough that by my last rep I feel fatigued.
- Saturday & Sunday: These are typically the days I do whatever I feel like! If I missed a day during the week, I may make up for it here. I might also use this time for rest, everyone and every muscle needs rest days. I may do some long-low-intensity cardio like jogging or the elliptical for my “active rest”. I may decide that I’m up for full body-high intensity intervals or that my body just needs a good yoga sesh (there are some fantastic yoga tutorials/videos on youtube!). Listen to your body and determine what your body needs.
Listen to your body
Determine if your body needs rest or if you just aren’t motivated – there are days whereyou’re going to have to work out even if you don’t feel like i
The last rep should always feel hard! If it doesn’t, increase the weight!
Lifting heavy, ladies, will NOT make you “big” or “bulky” – it WILL decrease your body fat and increase your metabolism though!
Eat enough – if you’re increasing muscle mass and strength, your body needs fuel – this means eating enough. Don’t try to eat less than 1200 calories a day, all this will do is make you tired and decrease your ability to complete a good, fulfilling workout.
You don’t need fancy supplements. I will post soon about what supplements I take, but know that supplements are not necessary. All you need is good, nutritious food and motivation.
Find what works for you – If you hate cardio, don’t do a lot of cardio. If you hate lifting weights, don’t do a lot of typical strength training. If you love yoga, do it as much as you can. If you love zumba, go dance it up. If you don’t like it, you won’t be consistent. So whatever it is you decide to do, make sure you can do it consistently. You don’t need to follow my program or exactly what I do, this is just an example of what I like and how I remain consistent in my fitness