So, I've been working out again (on my own- no trainer), but I learned so much while working out with him and have continued to do the type of workouts we did. Our workouts consisted of "active rests" which sounds like a contradiction, because you really aren't "resting" at all between exercises, unless it's just to catch your breath. So, if I'm doing squats, in between sets, I might do 30 jumping jacks, jump squats, lunges, push-ups, etc. Or, I just move quickly between exercises.
I tracked my workouts on my iPhone in the Notes app so I could share them with you. I didn't always write down the "rest" exercise I did, or I was just going from one exercise to the next with little rest. You can add in anything that keeps your heart rate up- a lap around the gym, step-ups, jumping jacks, burpees, etc.
CARDIO
I start my workout with 30 minutes of medium-hard cardio (typically the treadmill at intervals of incline at 15-18 and speed 2.5-3.0) or the stair master (set at intervals of 60-80). (Once a week, I'm running with a group of moms around our local park, 3 miles, and I don't do weights that day.)
Then, I do as much weight workout as I can fit into 30-45 minutes, depending on my schedule. Below is what my workouts looked like last week. I'm doing glute kickbacks several times a week to work on building my booty.
LEGS
Squats- 65 lb x 15 reps (4 sets)
Walking lunges- 15 lb kettleballs each x 50 steps (each leg counts as one step) (2 sets)
Push-ups- 15 (2 sets)
Hip Adduction- 50 lbs x 20 reps (4 sets)
Hip Abduction- 50 lbs x 20 reps (4 sets)
Go back and forth from adduction to abduction machine
Seated leg curls- 45 lbs x 15 reps (4 sets)
Glute kickback- 70 lbs x 20 reps (3 sets)
*1:15 minutes w/ cardio
SHOULDERS
Shoulder press- 10 lb each x 20 reps (4 sets)
Lateral raise- 7.5 lb each x 10 reps (4 sets)
Punches- 7.5 lb each x 10 (4 sets) *my favorite
Rear delt fly- 30 lb total x 12 (3 sets)
Glute kickback- 70 lbs x 15 reps (3 sets)
*1:15 minutes w/ cardio
ARMS
Curls- 10 lb each x 15 (4 sets)
Punches- 7.5 lb each x 15 (4 sets)
Dips (on floor bench)- body weight x 15 (4 sets)
21s- 20 lb barbell x (3 sets)
Dips (on machine)- 52 lb assist x 15 (4 sets)
Curtsies - 15 each leg
*1:05 minutes w/ cardio
BACK
Pull-ups- 60 lb (assist) x 12 (4 sets)
Seated rows- 45 lb x 15 (3 sets)
Lat pulldown- 50 lb x 15 (4)
Glute kickback- 70 lbs x 15 reps (3 sets)
*1:10 minutes w/ 36 min cardio (I went over)
It feels great to get back to working out! There's a mom at my son's school who's become a good friend of mine and we encourage each other everyday with our workouts and eating. We text each other after our workouts and it really helps to have that person to help keep you accountable. Do you agree?
