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Melissa’s Strength Training Program

Posted Mar 30 2009 3:21pm

hpim18552 You might recall that about a month ago I met with my trainer, Cristi, for the first time.

We went through one sample “day” each time we met, but because of my trip to Mexico and then being out sick for a week, it literally took us five sessions to get through everything.

Now I’ve completed a little over a week on my own, and I thought I’d share what my regimen looks like.

She isn’t hell-bent on cardio the way I am, but though I’m not stating it explicitly with each session, you can assume I’m doing 45-60 minutes cardio six days a week, in addition to this lifting schedule (with random biking and walking thrown in when the weather cooperates).

Knowing my goals (to slim down again and get toned) she designed my lifting program to be heavily cardio-centric. In fact, I wear my heart rate monitor the whole time and because I’m doing super-sets with limited time to rest, my heart rate really gets up there even while lifting (an added bonus, which means technically some days I can cut back on cardio a little more).

Unlike what I’ve done in the past (full body circuits three days a week) she has me working specific body parts once a week, with two days dedicated solely to cardio and my abs (which I can do at home if I’m short on gym-time) and one day dedicated to cardio and my core.

Here goes!

Abs Circuit (Twice a week, 3 sets of 12 reps unless specified)
-Reverse crunch with leg left
-Decline crunch with twist, 5 lb weight)
-Iso abs (side plank with pumps), 12 each side
-Throw downs

Core Circuit (Once a week, 3 sets of 12 reps unless specified)
-Side bends with 15 lb weights, each side = 1 rep
-Floor Planks (30 seconds each side)
-Opposite arm/leg reach; elbow plank for 15 seconds
-Single leg ball bridge, kick each leg out = 1 rep

Chest with Super-Set Tris/Bis (Can mix super-sets; once a week, 3 sets of 12 reps unless otherwise specified)
-Single arm dumbbell press, 15 lbs
-Super-set: Single arm skull crushers, 8 lb balls
(Repeat, Repeat)
-Single arm cable flys/single arm cable presses =1 rep, 10 lbs.
-Super-set: Overhead rope extension w/ lunge, 20 lbs.
(Repeat, Repeat)
-Ball Pushups
-Super-set: Two way push-downs (palms down, palms up = 1 rep)
(Repeat, Repeat)

Back with Super-Set Tris/Bis (Can mix super-sets; once a week; 3 sets of 12 reps unless otherwise specified)
-Single arm seated row, 20 lbs
-Super-set: Single arm, single leg stability lunge hammer curls (8 lbs each arm)
(Repeat, Repeat)
-Lateral pull-down, 45 lbs
-Super-set: Single leg 2-way rope curls – curling up, 15 lbs. 12 reps on each leg = 1 set
(Repeat, Repeat)
-Single leg straight arm lateral pull-down, 15 lbs.
-Super-set: 21s using 18 lb. bar (7 curls halfway up, 7 curls halfway down, 7 curls all the way up- down; 3 sets total)
(Repeat, Repeat)
-Pelvic thrusts on ball with two 12 lb. weights on pelvis

Shoulders & Legs (Once a week, 3 sets of 12 reps unless otherwise specified)
-Umbrella raises, 4 lbs. (lateral, forward, down, reverse = 1 rep)
-Upright Row/single arm frontal raise w/ 8 lb. weights = 1 rep
-Single leg scapulation (arc) and press, 5 lb. weight

-Single leg box steps with dumb-bell (5 lbs. each arm)
-Super-set: lying abduction (side leg lift; knee it and leg up = 1 rep)
(Repeat, Repeat)
-Walking Lunge with ankle weights and carrying 10 lb. weights in each arm
-Super-set: On mat, on knees, leg lift (12), pulse knee up (12)
(Repeat, Repeat)
-Single leg outer thigh abduction cable, 10 lbs.; Single leg glute extension, 25 lbs. = 1 rep.
-Super-set: Single Leg squat touch with 8 lb. weights
(Repeat, Repeat)

And that’s it … it looks a lot more complicated than it might appear on your screen. (She color-coordinated it for me).

For the actual lifting days (three days a week; four if I break up shoulders and legs instead of pairing them) it’s about 30 minutes of lifting each session. Not too terrible. And the abs/core days are only about 15 minutes each.

It’s very doable with my lifestyle and now that it’ll be getting warmer out, I’ll probably switch back to a couple morning gym sessions a week.

In six weeks we’ll bump up my weights, and in twelve weeks, we’ll re-measure me. All in all, I’m cautiously optimistic.

My body has reacted well to weights in the past, in terms of trimming me down; I just needed someone to push me. I am looking forward to seeing changes by summer-time. And if nothing else, I’ll feel stronger and leaner, more in tune wih my body.

I’d say that alone is worth it!

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