Alright! Since the first installment of my weight training plan seemed to be so well received, I came up with Part Deux. For those of you interested in lifting heavier or who have asked me for lifting workouts for specific muscle groups, I decided to put together another week’s worth of workouts to show you guys how I lift at the gym – many of these can be modified at home as well. Keep in mind, I do not do the same routine every week. I like to try new things, so the breakdowns I am sharing with you are all routines I have written and used as part of my training. Also, I really like to mix it up, not only in the WAY I workout, but HOW I workout as well. For example, I will lift heavy for a few weeks like this and then I will mix it up for a few weeks with longer full-body HIIT sessions. I really enjoy lifting weights, interval training, yoga, and running, so for me it is important to have variety. No matter what you do, make sure to continue the things that you love!
Another note I would like to make is I really aim to keep my training sessions to an hour or less, slightly longer on occasion. That being said, I always start with the weighted portion of my workout and finish with cardio, adjust as time allows. I have found that my energy levels generally peak around the 30-45 minute mark. Duration does not always equal more results, you can maximize your results in a short amount of time, so keep in mind that over-training can be counterproductive to your goals. Listen to your body!
Finally, I really want you to push it with the weights, at your level. Don’t be afraid of getting bulky – challenge yourself. If you are just starting out, I strongly encourage you to take a few practice sets to know how much weight you can handle. Don’t start too heavy, but don’t start too light either. You want a weight that will push you to the end of the set – as many fitness professionals say, to failure. Pay attention to your form – form over speed. Safety is important!!
Warm up : 5 Min, Your Choice
Circuit 1 : Repeat 3x
15 Reps Goblet Squats
5 Reps Weighted Side Lunge to 5 Curtsy Pulse L – One Side Lunge to 5 Pulse counts as 1 rep
5 Reps Weighted Side Lunge to 5 Curtsy Pulse R – One Side Lunge to 5 Pulse counts as 1 rep
1 minute Plank Hold
10 Reps Weighted Lunge with Glute Kickback L
10 Reps Weighted Lunge with Glute Kickback R
1 minute Wall Sit
30-45 Second REST
Circuit 2: Set your Interval Timer to 40 seconds work/10 seconds rest and repeat this circuit 2x thru
1. Weighted Squats
2. Squat Jumps – more intensity, add weight
3. Bulgarian Lunge L
5. Bulgarian Lunge R
6. Squat Pop-ups (Sit back to a chair or bench and drive up into a tuck jump)
7. Wide Leg 1/2 Burpee, 2x Plank Jacks
8. Russian Twists
9. 10 Wide Leg Shuffle Run into a 3 second Squat Hold
10. Woodchop L
11. Woodchop R
12. One Legged Deadlift – L
13. One Legged Deadlift – R
14. Star Crunch w/Weights (Cross body opposite arm reaches up to opposite foot)
15. Squat Touchdowns
*I finished this workout with 10 minutes of steady state cardio on the Stairmaster.