Workout routine
Wednesday, April 7, 2021
Friday, September 21, 2012
Workout routine
Hello friends this is what I do in the Gym as a workout routine, I started with just zumba. I proceeded to go to a boot-camp class which thought me that in order to loose weight you must lift weight. My diet has a lot to do with loosing weight also. On a regular day I would eat toast with strawberry jam for breakfast. For snack fruits and sometimes almonds. At lunch time I would eat carbohydrates, usually what I made for dinner the previous day in a small amount. Dinner time is always a salad with whatever meat I make for my family chicken, ground beef or anything else. Another key element is limiting alcohol intake. A glass of wine has around 300 calories which is about 3 miles running to burn that off. I only drink one beer which has 160 calories once a week. I hope that this helps out, if there's any question I'm happy to answer them to the best of my knowledge. I'm not an expert, I'm just a girl loosing weight!
Below you will find a series of exercises with the pics of what your suppose to be doing. I created this document because I was lost in the gym and I love visuals. (originally got the info from http://bodyforlife.com/ library/exercise/weight- training)
In between each set of reps you need to do a cardio exercise or a core exercise. In order words if you are doing upper body and start with Lat Pull downs after your first set of 12 you do jumping jacks. On the next set after your 10 reps you would do high knees, butt kicks, lunges, burpees, push ups, jumping squads or anything else you can think off at least 10 reps of each. between all set of reps (12,10,8,6). I recommended doing 20 reps of the cardio exercises in between but is entirely up to you.
The schedule should be:
Day 1: Upper body
Day 2: Cardio
Day 3: Lower body
Day 4: Cardio
Day 5: Upper body - I'm doing core on this day I will post those exercises later on.
Day 6: Cardio
Day 7: off
This is just a guidance you may do whatever you feel like doing just get your body moving!!!
Below you will find a series of exercises with the pics of what your suppose to be doing. I created this document because I was lost in the gym and I love visuals. (originally got the info from http://bodyforlife.com/
In between each set of reps you need to do a cardio exercise or a core exercise. In order words if you are doing upper body and start with Lat Pull downs after your first set of 12 you do jumping jacks. On the next set after your 10 reps you would do high knees, butt kicks, lunges, burpees, push ups, jumping squads or anything else you can think off at least 10 reps of each. between all set of reps (12,10,8,6). I recommended doing 20 reps of the cardio exercises in between but is entirely up to you.
The schedule should be:
Day 1: Upper body
Day 2: Cardio
Day 3: Lower body
Day 4: Cardio
Day 5: Upper body - I'm doing core on this day I will post those exercises later on.
Day 6: Cardio
Day 7: off
This is just a guidance you may do whatever you feel like doing just get your body moving!!!
LOWER BODY Exercise choose two from each group | Reps | Weight lifted |
QUADRICEPS | ||
Barbell Squats | ||
Leg presses | ||
Leg Extensions | ||
HAMSTRINGS | ||
Dumbell Lunges | ||
Straight Leg Deadlifts | ||
Lying leg curl | ||
CALVES | ||
Seated Calf Raises | ||
Standing Heel Raises | ||
ABS | ||
Floor Crunches | ||
Oblique floor Crunch | ||
Decline Crunches | ||
Decline Oblique | ||
Hanging knee raises | ||
Reverse churnches | ||
Cable crunches | ||
Cable oblique crunches |
UPPER BODY Exercise choose two from each group | Reps | Weight lifted |
CHEST | ||
Barbell bench press | ||
Barbell incline press | ||
Dumbell Bench press | ||
Dumbell Incline press | ||
Dumbell Flyers | ||
Cable Crossover | ||
BACK | ||
Pull-ups | ||
Wide-grip Lat pulldown | ||
One-arm Dumbell Rows | ||
Seated cable Rows | ||
Back Extensions | ||
Straight-Arm pulldown | ||
SHOULDERS | ||
Seated dumbbell Press | ||
Front Raises | ||
Lateral Raises | ||
Reverse Flyers | ||
Upright Cable rows | ||
Upright Barbell Rows | ||
BICEPS | ||
Alternate dumbbell curls | ||
Barbell Curls | ||
Preacher Curls | ||
Concentration curls | ||
Cable curls | ||
Hammer Curls | ||
TRICEPS | ||
Seated Tricep presses | ||
Lying Triceps presses | ||
Triceps Kickbacks | ||
Triceps pushdowns | ||
Cable extensions | ||
Bench dips |
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