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My Weekly Workout Routine!

Posted Mar 12 2013 11:15am
Mar

12

2013

My Weekly Workout Routine!

Pinit
Lately, I’ve had tons of people asking about details on my current workout routine! For those who don’t know, my hubby and I have embarked on a 12-Week Fit Challenge – you can learn more about it here . We are currently on the last stretch of our challenge and have had amazing results – which you can see here .

So, many of you have asked – “What do you do for your workouts?!”

Well folks, I’m going to tell you! :)

Seeing as fitness and exercise is such a HUGE part of my life, it wouldn’t make sense that I don’t share it! I hope that this can give you some inspiration and motivation to get moving too!

Alrighty! I work out at the gym 5-6 days per week. Yep, it is a lot, but it’s just become part of my day, kind of like work, or brushing my teeth! I always take at least 1 day off where I rest or do some pretty easy at-home exercising such as a workout dvd, yoga, or stretching.

I didn’t put any of the reps/sets for my resistance training because this really depends on what goals you are going for! Typically if you are looking to build muscle you will lower the reps and increase the intensity (lift heavier), whereas if you want to trim and tone, it’s higher reps and lower intensity! My sets and reps vary from 3×6 to 4×15… it just depends on what exercise I’m doing!

(Typically I’m doing 3 or 4 sets of each exercise with anywhere from 6 to 12 repetitions in each set, and higher reps for abs and calves.. because they can take the high reps!)

Mondays: Cardio Only 

This is usually an OFF day from any resistance training, but I still go to the gym and do 45-60 minutes of cardio. I change it up a lot, and once the weather gets a little nicer, I plan to take some of this cardio outside! Typically I workout on the treadmill for a portion, the elliptical, and the stairclimber.

Treadmill (15-30 minutes)

I will do a short warm up of a couple minutes at about 3.5mph and then run at a steady 6.0mph or do some intervals between 5.5mph and 7.5mph. (I’ll make sure to post some of the different treadmill interval workouts I do in the future!)

Elliptical (10-15 minutes)

To be honest, I kind of don’t like the elliptical, but I know it’s good for working upper and lower body so I suck it up and do it. I usually set it on manual and slowly raise intensity as I go. I also switch direction and move backwards once or twice for a minute or so!

Stairclimber/master/whatever you call it (15-20 minutes)

I LOVE this machine. I used to not like it, but I totally developed an appreciation for it, and also, knowing that my lower body is where I struggle the most for toning and definition, the stairs are where it’s at! I typically set the machine on the Fat Burner program (which includes a series of intervals) and set it at a level 10. (I sweat ALOT on this machine, it’s kind of gross, I seriously resemble 10 year old boy who’s just played dodgeball for an hour, but it feels amazing!!)

 

Tuesdays: Shoulder Shreddin’ + Abs  + Cardio 

DB Lateral Raises

Alternating DB Front Raises

Rear Delt Fly’s (oooohhh I loath these ones, I feel like a drunk bird attempting to fly with metal wings… BUT, this exercise sure builds those posterior deltoids!) 

1 Arm Palm-In Dumbell Press Alternating 

Barbell Push Press 

Abs: Hanging Leg Raises + Ab Crunches 

Cardio: 45-50 minutes – a mix of treadmill, stairs, and elliptical! 

 

Wednesdays: Lunging Leg DAY … a.k.a Kill-Me-Now Day + Abs

I usually don’t do cardio on leg day because my legs feel like a big bowl of jello by the time I’m done! It’s those walking lunges I tell ya!

Leg Press

Leg Extension 

Squats 

Walking Lunges (heavy… I’ve got myself up to using 70 lbs now which is awesome because when I started this program 40 lbs was really tough!!) 

Calf Raises 

Abs: Oblique Twists + Hanging Leg Raises 

 

Thursdays: OFF

… Haaaaallelujah! Yes, I love this day… If I’m feeling pretty beat from the week, I will just rest. If I feel I have the energy for it sometimes I will pop in a short yoga dvd at home or just spend some time stretching! Rest days are so important though, so I usually don’t do much!

 

Fridays: Building Back & Biceps + Abs + Cardio 

This workout usually takes me the longest.. I tend to be at the gym anywhere between 2. 5 to 3 hours… depending on how much I dilly dally. It’s a long one, but just seeing how much I’ve built my upper body so far makes it all worth it!

Lat Pulldowns

Chin Ups (assisted, I use about 60-75 lbs assistance) 

Bent Over Row (I use dumbbells) 

Supermans 

Alternating DB Bicep Curls

Barbell Bicep Curls 

Preacher Machine Curls

Abs: Ab Crunches 

Cardio: 45-50 minutes – a mix of treadmill, stairs, and elliptical! 

 

Saturdays: Chiselin’ Chest & Triceps + Abs + Cardio 

DB Incline Chest Press

Seated Chest Press 

Pec Deck

Overhead DB Extension

Cable Rope Pulldown 

Tricep Dips (I use a bench, and first began with my legs on the ground, now I’ve increased my intensity by having my feet up on another bench, next I plan to use a stability ball for my feet!) 

Abs: V-Sit Holds

Cardio: 45-50 minutes – a mix of treadmill, stairs, and elliptical! 

Sundays: Hamstrings & Calves + Abs + Cardio 

Lying Leg Curls

Kettlebell Swings 

Weighted Hip Thrusts (these are mondo difficult but you can totally feel it building those hams and glutes!) 

Variations of Calf Raises/Calf Press 

Abs: V-Sits

Cardio: 45-50 minutes – a mix of treadmill, stairs, and elliptical! 

 

And that’s it! My weekly workout routine!

(Note: I added in some variations to some of the regular exercises I do, so it changes a bit from week to week)

It’s pretty intense, but I have to say I love it! I look forward to my workouts (most days… there are of course those days that I want to run as fast as I can in the opposite direction from the gym… but it’s mind over matter, and once I’m there, I’m happy I pushed myself to go!) and feel awesome after every one!

Having this consistent routine to follow has truly made a world of difference. It’s crazy how for years I worked out regularly but didn’t follow a consistent routine, and thus I saw close to no gains or improvements, then 3 months of this, and BAM!! THERE’S my quads, biceps, shoulders, and abs finally showing! With this routine my body has time to recover, my muscles can build and get stronger without being over worked, and I finally have BALANCE!

My wonderful trainers (from Excel Fitness & Nutrition ) who built this plan for me (with some slight variations), have been awesome! When I first started I had a bajillion questions about exercise form, how to do the exercises correctly, intensity, etc. and they were super supportive and helpful!

 

If you have any questions about my routine, let me know!

 

Christal

Nutritionist in the Kitch

 

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