Exercise Plan

This full body workout is one of my absolute favorites. I put it away for a while though because my body got used to the routine. Now that I have been out of my usual workout routine (maybe 2-3 times a week when I was used to 5-6 days a week) I didn't want to throw my body back into an intense workout right away (this is typically how I injury myself: most sport injuries come from going too fast, too hard, too soon). I had to amend the original workout that I found in a 2001 edition of Muscle & Fitness HERS since my current gym doesn't have a stability ball (one of the most depressing and de-motivating things ever! I mean what gym doesn't have even one stability ball? They also don't have a stairmaster, my go-to cardio workout next to spinning which they also don't offer! Guess that's what I get for wanting a cheap membership...I may really have to think about getting out of my year contract, it's only been 2 months!)

Anyways: here is the original workout which I would absolutely do if you have the means to do so and I insert the amendments I needed to make!

Monday, Wednesday, Friday

*T-push ups (1 min)
*Squats (1 min) Gage where you're at and add weight if need be, I usually start without weight to easy my body back into lifting
*Overhead stability ball crunches with weight (1 min)
Since my gym doesn't have a stability ball I lay on bench with my legs on the edge or elevated to still hit my lower abs


Rest 1 minute

*Lunges [I do 3-point lunges....right leg forward, left leg forward: right leg diagonal, left leg diagonal: right leg to the side, left leg to the side] (1 min) Again gage and see if you need weight
*Chest press on a stability ball (1 min)
I tried to put just my upper back on the bench like the stability ball but I couldn't get a full range of motion so I laid on a bench with my feet on the edge then elevated my feet to again engage my abs
*Oblique crunches on the stabilty ball [I put my feet against a wall with the ball on my hip] (30 secs each side)     No stablity ball = side planks and or pick your favorite oblique exercise!

Rest 2 minutes

Repeat at least once or twice if you're up to the challenge and have some time!

Then I do 30-40 minutes of steady-state Cardio

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Tuesday, Thursday, Saturday/Sunday


Cardio Cardio Cardio!!!!
I try to do some HIIT/Interval training on the days I don't lift

I work in some abs as well - keep in mind though, a major workout myth is having to work your abs all day all the time. Your abs are just like any other muscle in your body and need rest to properly grow. Also, for someone like me looking to loose fat, you need to actually loose that fat before you can tone your muscles or you won't see results/definition. That's not to say throw your abs by the wayside because your core is one of the most important and used parts of your body. You need them strong to support your back, keep good posture, keep your balance and much, much more. I'd say focus on your abs 2-3 days a week. Many types of cardio engage your abs (especially running) and when ever you lift weights in order to maintain proper form your abs will be tightened so trust me, you'll work your abs more than you think!

Remember:

"You're only one workout away from a good mood!" 

"If you still look pretty when you're done, you didn't do it right!"

For more motivation and more exercise options visit my Fitness Board on Pinterest 




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