Welcome to August!! We start fresh with a brand new challenge – putting emphasis on weight training this month!! If you are stuck in a rut with your current routine or are feeling like you are in a place of plateau as far as results are concerned, it might be a good idea for you to add some weight training into the mix and make a commitment to honing in on your diet this month. The majority of these workouts can be done from home for those of you who don’t have access to a gym – if there is gym equipment needed and you don’t have access, don’t sweat it, just substitute a different exercise that targets the same muscle group using what you have available to you.
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 a MONTH’s worth of workouts to show you how I lift at the gym. 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. I have found that my energy levels often 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 – if you are unfamiliar with a move or form, make sure you do some research prior to attempting it and risking an injury.
**How did last week go for you?! I LOVED it!! Lifting heavier again was a nice shock to the body – I can certainly say that I felt it everywhere and enjoyed slowing it down over the weekend. Days 6 & 7 of this month’s challenge were REST DAYS because I want everyone to focus on giving their body a break. It’s not always what we do that makes a difference, but also what we don’t do – trust the process. It’s Monday and we are back at it with LEGS – try to go as heavy as you can during the final circuit and add in the one minute challenge if you dare 🙂
Day 8 : MONDAY : LEGS/ABS
Total Duration : 45-60 minutes, depending on how you add on your cardio at the end
Warm up : 5 Min, Your Choice
Circuit 1 : Repeat 3x
15 Reps Goblet Squats
10 Reps Weighted Side Lunge to 5 Curtsy Pulse L – One Side Lunge to 5 Pulse counts as 1 rep
10 Reps Weighted Side Lunge to 5 Curtsy Pulse R – One Side Lunge to 5 Pulse counts as 1 rep
1 minute Up/Down Plank (Commandos)
15 Reps Deadman Quad Raise (advanced hold weight) (Check out Edith’s Demo)
15 Reps Squat to Calf Raise
1 minute Wall Sit
45-60 Seconds REST
Circuit 2: Set your Interval Timer to 45 seconds work/15 seconds rest and repeat this circuit 2x thru
1. Weighted Squats – Narrow to Wide
2. Lateral Squat Jumps – more intensity, add weight
3. Bulgarian Lunge Hops – L
4. Speed Skaters
5. Bulgarian Lunge Hops – R
6. Reverse Crunch w/Twist
7. Wide Leg 1/2 Burpee, 2x Plank Jacks – advanced, use a Bosu or Medicine Ball
8. Russian Twists
9. 10 Wide Leg Shuffle Run into a 3 second Squat Hold
10. Decline Plank Hold – R Knee Cross Under, R Knee to R Elbow, R Kickout
11. Decline Plank Hold – L Knee Cross Under, L Knee to L Elbow, L Kickout
12. One Legged Deadlift – L
13. One Legged Deadlift – R
14. Star Crunch w/Weights (Cross body opposite arm reaches up to opposite foot) – advanced lay on a step or bench
15. Squat Touchdowns
BURNOUT : ONE MINUTE CHALLENGE – Triple Jump Burpee
**Set a timer for one minute and perform the following move (Burpee – Pike Jump, Tuck Jump, Butt Kick) for as many reps as possible until time is up.