My Routine(s)

As I mentioned in my weigh in post this week, Denise changed my routines Wednesday.  I was working solely on four or five machines in a circuit fashion.  Apparently, that was not the best use of my time at the gym (go figure).  So, I thought I might share my new routines with all of you.  Some (actually most) of the exercises I do now *could* be done at home.  For those of you who do not go to the gym (for financial or other reasons), these moves may help you still get a great workout.

ARMS/ABS
15 minutes of warm up on elliptical/treadmill/bike
bicep curls – 25 lbs. – 3 sets of 15
tricep extensions – 50 lbs. – 3 sets of 15
lateral raises – 10 lbs. – 3 sets of 15
front raises – 10 lbs. – 3 sets of 15
rows – 50 lbs. – 3 sets of 15
tricep sides – 10 lbs. – 3 sets of 15
ab dipper (nautilus) – 3 sets of 5+
planks (inclined) – 3 sets of 10+ (holding for a count of 10)
35 minutes of high intensity cardio on elliptical/treadmill/bike

LEGS/BACK/ABS
15 minutes of warm up on elliptical/treadmill/bike
front lunges – 3 sets of 15
sumo lunges/squats – 3 sets of 15
pelvic raises – 3 sets of 20
calf raises – 200 lbs. – 3 sets of 30
thigh/hip abductor machine – 130 lbs. – 3 sets of 15
thigh/hip adductor machine – 130 lbs. – 3 sets of 15
leg raises (up and out) – 3 sets of 15
lower back extension – 260 lbs. – 3 sets of 15
crunches (on yoga ball) – 3 sets of 25
oblique twists (with med ball) – 3 sets of 20
35 minutes of high intensity cardio on elliptical/treadmill/bike

As long as I have been working out consistently (about 18 weeks) at the gym, there have only been a handful of times I have been sore the day(s) after working out.  This, of course, always frustrated me because I felt like I was not working hard/smart enough to really break down the muscle tissue and build more lean tissue.  However, since starting this new routine (on Thursday) I feel like I am working out “better” (so to speak).  Thursday I did the arm/ab routine and certainly felt it in my triceps Friday and a little Saturday.  Friday night I worked on the legs/back/abs and felt it yesterday.  My legs are still sore today, but I did walk (briskly) in the 5K last night, too.  So, I am sure some of my soreness comes from that.

If you workout on a time crunch, you can combine a lot of these moves into complex exercises.  My trainer says complex exercises work multiple muscle groups (including your core) at the same time…which can minimize the time/days you spend working out.

Combining moves into complex ones:
front lunges with lateral raises (or curls or shoulder presses or both)
sumo lunges/squats with front raises

I am sure there are other ways to combine moves, but those are the only two I know…for right now anyway.

-Erica

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