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My Workout Makeover!

Posted Jan 31 2010 6:50pm

Hello everyone!  I hope you had a great weekend!  As promised, I have made over my entire workout routine.  I rotate workouts over a 3 week period.  I do this to avoid boredom…and even so, boredom still eventually finds my workouts….and by that time, my muscles are bored as well and I feel like I’m at a stand still.  So I end up changing everything every few months.  Here’s the new rotation:

Week 1:

Monday: Chest, Back, Abs
5 minute cardio warm up
Incline dumbbell press
Front lat pull down
Machine crunch
High cable cross over
Assisted pull ups
5 minute cardio interval
Twisting, hanging leg raise
Stability ball push up
Stability ball dumbbell pull over
Double dumbbell crunch
5 minute cardio cool down

Wednesday: Quads, Hamstrings, Calves
5 minute cardio warm up
Dumbbell squat
Stability ball hamstring curl
Calf raises
Donkey kicks
Front to back lunge
5 minute cardio interval
Pilates side leg lift
Weighted sumo squats
Step ups with knee raise
Side squat
5 minute cardio cool down

Friday: Shoulders, Biceps, Triceps
5 minute cardio warm up
Front to side lateral raise
Dumbbell 21s
Stability ball skull crusher
Stability ball shoulder press
Preacher curl on stability ball
5 minute cardio interval
Tricep dips with legs elevated
Dumbbell upright row
Open arm curl
Overhead rope tricep extension
5 minute cardio cool down

Week 2:

Monday: Chest, Back, Abs
5 minute cardio warm up
Flat dumbbell press
Seated row
Toe touch crunch
Incline press machine
Straight arm pull down
5 minute cardio interval
Captains chair
Flat dumbbell fly
Medicine ball pullover on stability ball
Bosu leg raise
5 minute cardio cool down

Wednesday: Quads, Hamstrings, Calves
5 minute cardio warm up
Forward lunge
Leg curl machine
Side lunge and lift
One legged calf raises
Side leg circles
5 minute cardio interval
Machine adduction
Bosu squats with medicine ball
Reverse hyperextension on stability ball
Raised lunge with knee balance
5 minute cardio cool down

Friday: Shoulders, Biceps, Triceps
5 minute cardio warm up
Tricep dips with legs straight
Machine shoulder press
Cable curl
Dumbbell overhead extension
Bent lateral raise on stability ball
5 minute cardio interval
Dumbbell curls
Tricep rope press down
Front lateral raise with cable
Cable hammer curl
5 minute cardio cool down

Week 3:

Monday: Chest, Back, Abs
5 minute cardio warm up
Push up on bosu
One arm dumbbell row
Hanging knee raise
Incline dumbbell fly
Stability ball back extension
5 minute cardio interval
Ankle over knee extension
Pec deck machine
Stability ball bent over back fly
Weighted bicycle crunch
5 minute cardio cool down

Wednesday: Quads, Hamstrings, Calves
5 minute cardio warm up
Leg extension machine
Pilates hip raises
Weighted calf raises
Squat jumps
Machine abduction
5 minute cardio interval
Weighted one-legged squats
Hyperextension with medicine ball
Calf machine
Lunge to plie
5 minute cardio cool down

Friday: Shoulders, Biceps, Triceps
5 minute cardio warm up
Dumbbell pec & press
Dumbbell kickback
Dumbbell hammer curl
Stability ball dumbbell lateral raise
Tricep dips with medicine ball
5 minute cardio interval
Alternating dumbbell curl
Dumbbell alternating shoulder press
One arm dumbbell overhead extension
Pinwell dumbbell bicep curl
5 minute cardio cool down

And as always, I have these all written out on color coded (by week) index cards to assist with making sure I know exactly what I’m doing that day at the gym.  It helps me not waste time…get in, break a fantastic sweat, and get out.

On the days in between, Tuesday, Thursday, and Saturday, I do cardio…typically 30-45 minutes.  I vary it each time.  I use different program settings on the elliptical for a no-brainer mixed-up workout.  I’ll also try different things on the treadmill…again to avoid getting bored.  And on Sunday, since it is the day of rest…that’s exactly what I do.  :)

Nutrition is also a huge part of what makes up your physique, whether you’re an exerciser or not.  Sometimes sports nutrition can be a bit confusing.  So here are some guidelines.

I don’t know about you, but exercising on a full stomach is not exactly comfortable.  You basically want to replenish your glycogen storage a few hours before exercise.  The more time prior to your workout, the more you can eat…but it’s still not a whole lot.  Things like fresh fruit, energy gels, or hydrating with a sports drink are good for about an hour before exercise.  Then about 2-4 hours prior, you can focus on carbs…bagels, bread, pasta, fruit, and some protein like peanut butter and lean meat.  Stay away from high amounts of fat prior to exercise.

It’s also best to hydrate throughout the day to help avoid dehydration during a workout.  I know 64 ounces of water a day seems like a lot, so aim for at least 6 cups (48 ounces).  I like to fill my pretty pink Nalgene water bottle that’s 32 ounces each morning.  Then I refill it sometime in the afternoon.  Sometimes I get through the second fill, sometimes not. 

Speaking of hydration, I personally would not recommend caffeine prior to exercise.  Caffeine is a diuretic and can have negative effects on your hydration level.  There have been some theories that it stimulates your body to use more fat as energy rather than your glycogen stores, but hydration is just as important to your workout.  But until I see some research to back up these theories, I’m going to steer clear.

Hydration is also equally important post-workout.  If you can remember to weigh yourself before and after, try to drink at least 20 ounces of water for every lb lost to replenish fluids.  As far as food after exercise, focus on carbs (for glycogen stores) but don’t neglect lean protein (for amino acids).  There’s roughly a one hour window to replenish glycogen stores.  Most importantly: *You probably won’t feel hungry immediately after a workout, but you need to eat.*…even if it’s something delicious like this:

Some organic fat free french vanilla yogurt, 1 large banana, and 1 scoop of strawberry protein powder.  Yum! :)

I’ve been doing some serious thinking about becoming certified as a personal trainer/sports nutritionist (until I get my dietetic license of course).  But nothing is set just yet.  I’m kind of in love with it though.  We’ll see.

Anyway, I know this was a lot of information, especially the workouts.  If you’d like links to any of the moves, just let me know and I’ll be happy to find/send you whichever ones you’d like. 

Have a great night!


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