facebook_pixel

Women’s Health Workouts

Hi guys! How’s your day been??

Um, HOLY MACAROONS 😀 Keep those giveaway entries coming! I’ll announce the future roon holder in the morning 😉 Your lovely comments have definitely helped bring a smile to my face -I love hearing what you’re excited about.

roon

I wanted something COLD for lonchi, so I made a butterfinger smoothie (with carob powder instead of cacao- it was a fun way to change it up)

smoothie

(x3- it was a massive smoothie!)

and before work, put the finishing touches on these workout plans that I created for one of my clients, whom I refer to as “Tinkerbell” on the blog.

These workouts are from Women’s Health Big Book of Exercises

bigbook-288x300 Source

Whether you’re a fitness newbie or weights enthusiast, this book is an excellent resource. It has SO many different exercises (and explains which muscle group the exercise works), and different variations of the usual strength training moves.

MY OTHER RECIPES


The only problem I’ve found with the book is that it assumes you know how to put together a weight plan. There are some pre-made plans in the back of the book, but I can definitely see how it would be easy to get overwhelmed with pics of all of these exercises and no idea how to put them together.

Here are two weeks of workouts that I created using this book. Feel free to move them around and change it up to suit your needs and preferences and as always, check with a doc before starting a new fitness routine.

Note: This is just the weights portion of the workout. Complete each exercise 12-15 times and use a challenging weight, then take a little rest (30 seconds or so) and repeat 2 more times for a total of 3 sets for each exercise. (If you can do more than 15 easily, try adding in some more weight) Add in cardio as you see *fit* by either incorporating cardio blasts in between exercises (jumping rope, jump squats, mountain climbers, jumping jacks, etc) or by warming up 5-10 minutes with easy cardio and completing the rest of your cardio sesh after weights.

Make sure to do weights on non-consecutive days to allow muscles to repair and recover.

Week 1:

Day 1: Chest, Shoulders and Upper Back

Incline DB fly (pg 61)

Bench push-ups (feet on the bench)

DB push press (pg 121)

Bent-over fly

Swiss ball press (pg 56)

Day 2: Calves, Abs and Lower back

Swiss ball plank with feet on bench (pg 281)

Back extension

Barbell calf raise (pg 224)

Russian twist (pg 300)

Single leg donkey calf raise (pg 225)

Day 3: Biceps and Triceps

DB tricep extension (pg 179)

Standing Zottman curl (pg 158)

Tricep dips

Swiss preacher curl (pg 152)

Decline hammer curl (pg 156)

Day 4: Quads and Hamstrings

Sumo squat (pg 204)

Side lunge (pg 220)

Hip raise with Bosu (pg 241)

Clamshell (267)

Burpees

lets get big

Week 2

Day 1: Shoulders, Chest and Triceps

Decline DB fly (pg 61)

Inverted shoulder press (pg 123)

Tricep press (pg 171

DB chest press (pg 53)

Weight plate front raise (pg 125)

Swiss tricep extension (pg 169)

Day 2: Legs and Abs

Barbell jump squat (pg 202)

Med ball V-up (pg 317)

Swiss ball side crunch (pg 333)

Braced squat (pg 194)

Barbell stepover (pg 214)

Day 3: Back and Biceps

Assisted pull-up

Bar pullover (pg 106)

Cable hammer curl (pg 161)

Cable row (pg 95)

Lat pulldown (pg 102)

So there ya go! Two different muscle splits (the first one utilizes antagonist muscle groups, while the second week pairs synergistic muscle groups) and LOTS of exercises 😀

I hope ya’ll enjoy these workouts! Let me know what you think 🙂

Still need help putting together a workout plan? Check out *this post*

Back to work then coming home to put an avocado mask on my hair. I’ll definitely post the recipe for ya’ll.

xoxo,

Gina

Post Navigation:

67 Comments

  1. Barbara on September 14, 2010 at 10:16 am

    the butterfinger smoothie looks delicious. what is mesquite and where can i purchase it?

    • Fitnessista on September 14, 2010 at 10:59 am

      mesquite is ground up mesquite pod- you can order it online. it has a lovely carob taste to it and is amazing with fruit or in smoothies.

  2. Natalie @ simply fit. simply clean. on September 14, 2010 at 10:24 am

    This is so helpful. Thank you for sharing!

  3. Erika on September 14, 2010 at 10:50 am

    Hi Gina!

    I bought that Women’s Health book months ago and I love it! Although, I do agree putting workouts together was a little touch and go. Thanks for the “menu.”

  4. Heather @ Get Healthy with Heather on September 14, 2010 at 10:59 am

    2 great workout plans, thanks!

  5. Chelsea @ One Healthy Munchkin on September 14, 2010 at 11:05 am

    I LOVE you for putting together these workout plans. I’m totally clueless when it comes to doing weights at the gym and so I usually slack off. Now I can get my butt into gear with these plans. 😀

  6. Laura J. on September 14, 2010 at 12:54 pm

    Thanks for the workouts plans!! 🙂 It couldn’t have come at a better time– I needed a little booty kick in my workouts. 😛

  7. denise on September 14, 2010 at 3:24 pm

    that book has been an excellent resource for me! love it.

  8. Larinna on September 15, 2010 at 12:07 am

    I am so excited to try this workout routine. Thanks for putting this together and sharing it with us! It’s new ideas like yours that keep me excited to workout. Thanks a million!!! GAHHH so excited!

    -larinna
    iheartspandex.com

  9. CaSaundra on September 15, 2010 at 8:24 am

    I love all the different smoothie combos you always come up with–I bet you could do some fun macaroon flavors too!!

  10. Sarah on September 15, 2010 at 8:30 am

    the smoothie looks really delicious! working on this new exercise, really loving it… Cheers! 😀

  11. Miriam on September 15, 2010 at 4:50 pm

    I LOVE your tshirt!! lol I want one!! Where can I get one?!?!

    • Fitnessista on September 16, 2010 at 10:44 am

      hahah they’re from the gym- we had them custom made for an event

Leave a Comment





Pin It on Pinterest