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.
TUESDAY : Glutes/Legs/Abs/Tabata
Duration – 45-60 minutes, depending on your pace
5 Warm Up/Stretch of your choice
Circuit #1: Repeat 3x
15 Reps Side Stepup, Knee Drive – L (Step up, planting left foot, right knee drive – hold weight or bar)
15 Reps Side Stepup, Knee Drive – R (Step up, planting right foot, left knee drive – hold weight or bar)
lb for rep Goblet Squat (I used a 20lb dumbbell, therefore, performed 20 reps)
10 Reps Star Crunch – L
10 Reps Star Crunch – R
15 Reps Deadlift
45-60 Seconds REST
4 Minute Tabata #1 :: Repeat 4x at intervals set at 20/10.
1. Jump Lunges
2. Jump Squat, Curtsy Lunge (L/R)
Circuit #2: Repeat 3x
10 Reps Walking Lunge (L/R)
15 Reps Full Body Crunch (advanced on bench)
10 Reps Narrow Stance Squats
15 Reps Hanging Knee Raises
10 Reps Wide Stance Squats
45-60 Seconds REST
4 Minute Tabata #2 :: Repeat 4x at intervals set at 20/10.
1. Burpee to Low Squat
2. Bulgarian Lunge Hops (Alternating each time, so you should end up doing twice on each leg)
LOWER BODY?AB BURNOUT :: Set your timers to (50/10) and complete 1-2x through
1. 45 Degree w/Reach – (Lying flat on your back, bring your feet up to 45 degrees. Keep them there as you crunch up reaching both hands outside your thigh, alternating sides – advanced, hold a weight)
2. Skipping or Squat Touchdowns
3. Weighted Hip Thrusts
4. Skipping or Squat Touchdowns
5. Double Crunch
6. Skipping or Squat Touchdowns
7. 8x Mountain Climber, 8x Crab Kicks, 8x Ski Abs
8. Skipping or Squat Touchdowns
9. Good Mornings
10. Skipping or Squat Touchdowns
11. 1/2 Burpee, Kickthrough, Snap Jump – L/R
12. Skipping or Squat Touchdowns