Spotlight Saturday – The Workout

The Workout
Want a hot bod? If you do, finding a good workout routine and sticking to it is key.
As many of you know or will come to find out, I am a very energetic person, I keep myself very busy and I get bored easily. Before turning to a fit life, I used my busy lifestyle and tendency to get bored easily as an excuse… Excuses that I’m sure you use as well…
“I’m too busy to work out”
“I worked all day and I’m way too tired to go to the gym”
“I have such a long day tomorrow, I definitely can’t wake up a half hour earlier to exercise”
“30 minutes on the elliptical is like torture, I’ll need like 4 magazines”
“I forgot my (fill in the blank), I can’t workout”
Now, I work WITH the things that I know about myself and the challenges I often face. For instance, I almost always have my gym bag ready to go (tennis shoes, socks, workout pants, sports bra, tank top, hair tie, headband, headphones, iPod, small towel, combo lock); I have a consistent workout routine that I like but I incorporate a lot of variety to combat boredom and keep me excited; I split up my workouts on busier days – wake up 15-20 minutes earlier for quick cardio session (jumping jacks, jump rope, mountain climbers, dance session, anything that will get my blood pumping) + 15-20 minute walk/run on my lunch break + 15-20 minute floor exercises before bed = 45 minute workout, done and DONE!
A Week In Motion
I don’t staple certain days of the week to my workouts (because that doesn’t work for me and as soon as I miss a day I’m thrown off), instead, I make my weekly workout routine more of a checklist:
 
___ 30 minute cardio
___ 30 minute cardio
___ 30 minute cardio
___ 45 minute cardio
___ 45 minute cardio
___ Weight Training: Chest, Shoulders, Triceps
___ Weight Training: Back, Biceps, Calves
___ Weight Training: Legs (Quads & Hamstrings), Abs/Core
*Optional: swap 1 cardio session for a cardio focused class (kickboxing, zumba, dance, spinning, etc)
*Optional: swap weight training day(s) for full body strengthening/toning classes (barre, pilates, boot camp, etc…)
*Optional: 1 cardio session pass
*Required: 1 full rest day
 
 
Want to see what that might translate to in a week? Sure, no prob Bob…
 
Monday
30 minute cardio (20 minute elliptical on intervals + 10 minute run)
Weight Training: Chest, Shoulders, Triceps
     Chest
          1 – dumbbell press on ball (3 sets of 12 reps each)
         2  – dumbbell fly on ball (3 sets of 12 reps each)
         3 – push ups (3 sets of 12 reps each)
     Shoulders
          1 – lateral raises (3 sets of 12 reps each)
          2 – dumbbell overhead press (3 sets of 12 reps each)
          3 – shrugs (3 sets of 12 reps each)
     Triceps
          1 – tricep extensions (3 sets of 12 reps each)
          2 – tricep kickbacks (3 sets of 12 reps each)
10 minutes stretching
 
Tuesday
30 minute cardio (30 minute elliptical on intervals)
Weight Training: Legs, Abs/Core
     Legs
          1 – dumbbell squats (3 sets of 16 reps each)
          2 – dumbbell sumo squats (3 sets of 16 reps each)
          3 – bridge (core and glutes) (3 sets of 20 reps each)
     Abs/Core
          1 – reverse crunches (3 sets of 15 reps each)
          2 – bicycle crunches (3 sets of 15 reps each)
          3 – knee tuck crunches (3 sets of 12 reps each)
          4 – plank (3 sets of 30 second holds each)
          5 – russian twist with medicine ball (3 sets of 15 each)
10 minute stretching
 
Wednesday
Rest
 
Thursday
Optional cardio swap for 1 hour class (kickboxing, barre, spinning, zumba, etc)
 
Friday
30 minute cardio (or use your optional cardio pass and take the day off)
10 minute stretching
 
Saturday
45 minute cardio (30 minute spin bike + 15 minute run)
Weight Training: Back, Biceps, Calves
     Back
          1 – back extension (3 sets of 12 reps each)
          (click here for the version using gym equipment) 
          2 – bent over row (3 sets of 12 reps each)
     Biceps
          1 – bicep curls (3 sets of 12 reps each)
          2 – hammer curls (3 sets of 12 reps each)
     Calves
          1 – calf raises (3 sets of 20 reps each)
10 minute stretching
 
Sunday
1 hour yoga
 
 
 
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