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.
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)
(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
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.
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.
Day 1: Chest, Shoulders and Upper Back
Incline DB fly (pg 61)
Bench push-ups (feet on the bench)
DB push press (pg 121)
Swiss ball press (pg 56)
Day 2: Calves, Abs and Lower back
Swiss ball plank with feet on bench (pg 281)
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)
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)
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
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.