So here are my new workout routines. There are a few main points I tried to hit when creating these and I've already seen some major improvements since starting last week, so hopefully this will be a good change up. I added pull ups as a major component of both routines, as I've found that they are bar none the best total upper body workout you can give yourself. On my best day, I've gotten in 3 sets at 13/8/6 reps, which isn't too shabby, but I'd like to get that to 3 sets of 12 minimum. I also added a decent sized push up set to both routines because, again, they are a key strength builder, and with so many varieties, you get a great overall workout doing them. I have three ab sets which I will rotate in for my 2 workout days a week. Eventually, I'd like to get all 3 ab sets in one week, just adding in the last one after a class or before bed. So, without further ado, here are the new routines. If you have any suggestions, feel free to comment. Or, better yet, go and try them out, and then tell me what you think!
Workout 1 | Exercise | Weight | Reps | Sets |
| Jump rope |
| 2 min | 1 |
| Dynamic/Active stretching |
| 5 min | 1 |
| Jump rope |
| 2 min | 1 |
| Pull up |
| 12 | 3 |
| Curl | 75 | 12 | 3 |
| Lunge w/ weight | 25 | 20 | 3 |
| One leg knee bend |
| 15 | 3 |
| Shoulder lift | 25 | 12 | 3 |
| Inverse Curl | 75 | 12 | 3 |
| Ab workout 1, 2, or 3 |
|
|
|
| Push up - Normal |
| 10 | 1 |
| Push up - Side to Side w/ MB |
| 10 | 1 |
| Push up - Vertical or Incline |
| 10 | 1 |
| Push up - Diamond |
| 10 | 1 |
| Push up - One Hand |
| 10 | 1 |
| Push up - Plyo (Clapping) |
| 10 | 1 |
| Push up - Tricep |
| 10 | 1 |
| Push up - Row |
| 10 | 1 |
| Push up - Offset Hands |
| 10 | 1 |
| Push up - Lateral Hand Raise |
| 10 | 1 |
| Push up - Wide |
| 10 | 1 |
Workout 2
| Exercise | Weight | Reps | Sets |
| Jump rope |
| 2 min | 1 |
| Dynamic/Active stretching |
| 5 min | 1 |
| Jump rope |
| 2 min | 1 |
| Pull up |
| 12 | 3 |
| Rear Delt Raise | 65 | 12 | 3 |
| Knee bend (fingers touch) |
| 20 | 3 |
| Calf raise w/ weight | 25 | 50 | 3 |
| Bench Press | 155 | 12 | 3 |
| Bentover Row | 40 | 12 | 3 |
| Ab workout 1, 2, or 3 |
|
|
|
| Push up - Normal |
| 10 | 1 |
| Push up - Side to Side w/ MB |
| 10 | 1 |
| Push up - Vertical or Incline |
| 10 | 1 |
| Push up - Diamond |
| 10 | 1 |
| Push up - One Hand |
| 10 | 1 |
| Push up - Plyo (Clapping) |
| 10 | 1 |
| Push up - Tricep |
| 10 | 1 |
| Push up - Row |
| 10 | 1 |
| Push up - Offset Hands |
| 10 | 1 |
| Push up - Lateral Hand Raise |
| 10 | 1 |
| Push up - Wide |
| 10 | 1 |
| Ab Workout 1 |
| Crunch w/ weight |
| Leg Lift w/ weight |
| Knee bent crunch |
| Crunch twist w/ weight |
| Oblique V-up |
| Flutter kicks (fast and slow) |
| Situp and punch |
| Supermans |
| Oblique crunch |
| Froggy crunch |
| Ab Workout 2 |
| Leg pull ins |
| Double crunch |
| Leg up crunch |
| Leg climb |
| Finger to heel oblique touchers |
| Bicycle |
| Cross leg situp |
| Supermans |
| Oblique V-up |
| Froggy crunch |
| Ab Workout 3 |
| Lower ab crunch |
| Decline situp w/ weight |
| Crunch twist |
| Hanging knees to chest |
| Hanging knees to side |
| Leg Lift w/ thrust |
| Leg climb |
| Back lifts |
| Side to side w/ weight |
| Froggy crunch |
No comments:
Post a Comment