Every once in awhile I realize that I have neglected the "Strong" portion of the blog. Fear not, it is still happening!
Yes, this is me (okay, its not).
The start of school, and for me, work, means that my workout routine needs to drastically change. If I learned one thing from student teaching earlier this year, it is that, when I am stressed out, I don't work out. I know, working out should be a stress reliever, but if it is piled on too high, I lose motivation. So I have been working out in the morning. I don't know about you, but here, school starts pretty early, and honestly, I'm lucky that I can get up at 5 and have time to work out, shower, and be at school on time.
Additionally, I've been working out in our building's basement gym. I love it because there is rarely anyone there (regardless of the time of day), so I can walk around and sing to my iPod like an idiot. I don't like it, because I am dealing with limited resources. I pretty much have dumbbells, a bench, and a few machines.
Yes, this is from my building's website
Plus, I do really only have half an hour. If you are short on time, or just want a quick workout, this is the way to go.
Su: 1 hr cardio
M: leg workout
T: 30 min cardio
W: chest workout
Th: 30 min cardio
F: back workout
Sa: 1 hr cardio
Simple. And versatile. I pick 5 workouts that work a range of muscles in the targeted area for the day, and do it for 5 reps, circuit style, for 5 sets.
Confusing? It's not, I swear. Here's an example for today, which was the back workout:
5 reps of Dumbbell Rows
5 reps of Dumbbell Curls
5 reps of Rear Lat Raises
5 reps of Seated Cable Row
5 reps of Hyperextensions
Do all of these in a fairly quick succession, and repeat 4 more times.
You don't have to do these exercises. You just want to be sure that you are hitting all the muscles, which to me are the upper back, lower back, and rear shoulders. If you are unsure of what exercises correspond with which muscles, this is a really great website that I have been using for years.
For chest day this week I did:
5 reps of Dumbbell Chest Press
5 reps of Front Raises
5 reps of Dumbbell Kickbacks
5 reps of Pushups
5 reps of Dips
*I also did 20 situps between each circuit*
I like working out like this because it goes by VERY quickly, and you work up a sweat if you keep it moving. You'll also notice that instead of dedicating a day to arms and/or shoulders, I add triceps in with chest day, and biceps in with back day. I do shoulders every time I lift.
Leg days usually look something like this:
5 reps of Dumbbell Squats
5 reps of Straight Leg Deadlifts
5 reps of Calf Raises
5 reps of Leg Extensions
5 reps of Shoulder Presses
I never do the same workout twice, I am always changing up what I do, using variations on exercises from books, online, magazines, etc. Its important to change things up because it keeps your muscles guessing, and it beats gym boredom. I always joke that I have gym ADD, but I really am way more likely to work out if I know it isn't going to be plodding through the same old routine.
Another way to beat boredom? Plug in the iPod! Some of my favorites on my current "Gym" playlist:
Here in Your Bedroom - Goldfinger
Take Me Out - Franz Ferdinand
Redeeming a Monster - Broadway
Scattered - Green Day
I Bet You Look Good on the Dance Floor - Arctic Monkeys
Let's Dance to Joy Division - The Wombats*
The Magnificent Seven - The Clash
*I have suggested this song before. That is because it is REALLY good, and fun, and there is almost never an inappropriate time to listen to it.
After my cardio tomorrow, we will be heading to the beach with a bunch of friends and family.
Sadly, not this beach, this picture is from when we were in Hawaii. But we do have a busy weekend planned at abeach, and it is supposed to be a perfect weekend. Hopefully you all have the weekend off and will be able to get outside, feel healthy, and enjoy the beautiful weather!