Tuesday, August 26, 2014

Chest flys, Bicept curls, Skull crushers...oh my!

Recently, I posted on Facebook that I am now a firm believer in weight training for women. I had quite a few people ask me what I was doing. Most people know that I have been working out steadily but I haven't really said what I am doing. So I decided to do a blog post about it. Cause you know, that's just what I do. ;)

I have started and stopped a few different programs over the last year. T25, Les Mills Combat, Jillian Michaels.....to name a few. I LOVE the Combat program, by the way. I did notice that doing these programs I lost extra "fluff" but that was about it. I also got bored. Same thing..over and over. I guess I lose interest quickly.

Because I am in a wedding on December 6th with THREE beautiful ladies in their early 20's I decided I needed to kick it up a notch. I started running and doing sprints. I hear people say how much they LOVE running. I am kind of like that but not really. I "like" running. I LOVE how I feel when I am done running but the actual running....eh...its ok. If I am in the mood.

So whats a girl to do?? The wedding was inching closer and I felt like I was in a rut. I started doing push ups, planks and squats. I wanted to add weight with my squats but I had no weights. I told Brian that I wanted to add weights into my workout routine and he got them for me. Since then, I have been doing weight training only. I LOVE it. Love, love, love. Seriously love it. I have lost inches, my energy level has sky rocketed and I am much stronger. Which is important for me because I lift a beautiful 90 pound bundle of joy many times a day.

I am NO expert. I started searching online for workouts that I would actually like doing. I wrote out a plan and jumped in. That was 3 weeks ago. I am actually see muscle definition in my arms and shoulders. Nothing crazy. I don't want to be muscle bound. Some people lift really heavy and add supplements to gain a lot of muscle. That is not me. I want to be toned and lean.

Before I jump into my workouts, I want to also mention that I love to eat. I have cut out most pop but I still eat pretty much the same. I have always been a meat and potatoes kind of girl. I can remember going out to eat with my friends in high school and they would order a teeny tiny little meal. I am the girl saying..."Give me a steak, baked potato, maybe some wings too and a big ol piece of apple pie for dessert"! I have never been a "snacker". So that really wasn't a problem. I have just tried to make healthier choices.

Ok...you are really here to read my workouts so here we go.

 ~ 20, 10 and 5 pound dumbbells
 ~ Exercise ball
 ~ Weight bench (most of the exercises I do can be done without a weight bench. I just use it because I have it. Technically, its not even a weight bench but a Total Gym. I just use is for the bench.)

Because I have a goal in mind, I do A LOT. My bridesmaids dress has to be given to a friend 6 weeks before the wedding to be fit for me. So that is my goal date. That gives me limited time so I do upper body one day and lower the next. Rest on Sunday.

Upper Body:
Chest Fly on ball, 10lbs, 12 reps, 5 sets
Dumbbell Press on ball, 20lbs, 8 reps, 5 sets
Dumbbell Press (incline) on ball, 20lbs, 8 reps, 5 sets
Upright Rows, 10lbs,  12 reps, 5 sets
Back Fly, 10lbs, 12 reps, 5 sets
Shoulder Press, 10lbs, 12 reps, 5 sets
Lateral Deltoid Raise, 10lbs, 12 reps, 5 sets
Bicep Curl, 10lbs, 12 reps, 5 sets
Skull Crusher on ball, 12 reps, 5 sets

Lower Body:
Squats, 20lbs, 20 reps, 5 sets (That's a total of 40 lbs, kills me by the time I'm done but totally worth it! I look like I have had a butt lift! Honestly. If you know me personally, you already know I have quite the junk in the trunk. It is much more youthful these days. Very exciting!)
Hip Abduction, lying on side, no weight, 12 reps, 5 sets
Plank, 45 seconds, 5 times (done in between sets of hip abduction)
Deadlift, 20 lbs, 12 reps, 5 sets
Ball Squeeze, 12 reps, 5 sets
Calf raises, 20 lbs, 12 reps, 5 sets
Side Bend, 20 lbs, 12 reps, 5 sets

I do a lot of super sets. That is when you do one exercise and then move on to another one with only about 30 seconds rest in between. It saves a lot of time and burns more fat. I will do a set of dumbbell presses and then move onto skull crushers. They are both done on the ball so I can just change weight and get them done together. Most of my workout are done that way. If I do not do the super set then I do something called active rest. Instead of just standing around waiting to do my next set, I will do jumping jacks, run in place, burpees, push ups, etc.

I find the weight training fun! I don't dread doing it. I can mix it up. Change exercises. I think I finally found something I will stick with! Especially once I started seeing results.

So that is it! Did I explain it alright? Any questions? Let me know!


Clarissa said...

I really need the muscles, too.. since I lift a 55-pound bundle of joy :) and she'll only get heavier! I have NEVER done weights... I do NOTHING right now.. baby is 3-months old and I need to tone up big time! And lose about 10 pounds while I'm at it. My husband does weight training... I should join him, I guess! :)

Cristi said...

Thanks for sharing. I'm not sure I know what all those exercises are, but I can tell that's a killer workout. I'm going to google for some further explanations and then see if I can figure out a good starter plan for myself. I'd love to tone up a bit in the next few months.


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