WOW! I would have never imagined that these installments of my weight training plans would be so well received!! High five to everyone out there who has been repeating Parts 1 and 2 – you are all pushing it with the weights and I love it!! Third time is the charm – here is Day 2 of Part 3.
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!!
Legs/Shoulders (Day 2)
Total Duration : 45-60
Warm up : 5 Min, Your Choice
The main portion of today’s workout is performed couplet style – you will repeat each couplet 2x before moving on to the next couplet – challenge is to add a round of Plank Hold between each couplet. Set your timers for (45 seconds work/15 seconds rest) for a total of 32 rounds or 36 rounds if you add in the planks.
Couplet #1 : Repeat 2x
1. Squat, Shuffle, Squat – using a step or bench, staggered squat on one side, shuffle behind step and staggered squat on the other side
2. Squat & Press
3. Squat, Shuffle Squat
4. Weighted Lunge & Twist
Couplet #2 : Repeat 2x
1. Squat Jumps or Squats
2. Deadlift, Upright Row
3. Squat Jumps or Squats
4. Around the World – lateral raise to overhead, bring arms down in front of you, back up overhead, and back down to your sides
Couplet #3 : Repeat 2x
1. Lateral Jumpovers – using a step or Bosu, leap lateral over from side to side
2. Squat, Curtsy Lunge (L/R)
3. Lateral Jumpovers – using a step or Bosu, leap lateral over from side to side
4. Bent over Flys
Couplet #4 : Repeat 2x
1. Burpee to 2x Jump Lunge
2. Bent Over Front Raise
3. Burpee to 2x Jump Lunge
4. Squat with 2x Punch
And if you have it in you after all of that, here is an ab bonus you can add on :