Fitness: Self-Created Workout

Happy Thursday! I recently joined “The Biggest Loser” at my home gym – it’s a three month long training program where we get to work with a personal trainer and small group while trying to meet our fitness and weight loss goals.

I joined the group because I have been working out regularly for the last year and half but my weight has stayed the same. I have a really hard time maintaining healthy eating habits for more than a few days, and my gym trips are the first thing I cancel when I’m not feeling great.

I haven’t lost weight during the group (for a number of reasons, mostly celebratory) but I haven’t gained any either. I have also forced myself to attend every session and have upped my gym attendance overall.

This week, our “homework” for the class is to make a gym routine for ourselves. The routine needs to include cardio, three arm exercises, three core exercises, and three leg exercises. I added a small warm-up into mine.

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This is a mixture of activities that I enjoy doing, and activities that I’ve learned over the last couple of months. I tend to ignore my core, so I like that we were required to include core exercises in our workouts.

A couple of notes about the different activities:

Walking warm-up: I like to go on the treadmill and set the speed to 3.3. I tend to walk a lot faster on the treadmill than I do on the track at the gym.

Arms
Biceps curls: I like to do alternating reps with 10-12 pound weights.
Rowing: I prefer to use the weighted rowing machine set to the correct weight.
Triceps dips: I usually do these on a workout bench or other chair height surface with no added weight. I weight enough 😉

Core
Crunches: You can do your preferred type of crunch. I prefer standard crunches or bicycle, but there are so many different options available.
Decline crunch: I threw this one in there because I was having a hard time coming up with core exercises. Decline crunches are one of those exercises that look really hard but feel great once you get started.
Plank: The dreaded p-word! I have found that it really helps me to lower one knee at a time if I am having a hard time holding the position. Don’t forget to keep your butt down!

Legs
Squats:
Do your preferred squat. This is a good number of squats for unweighted or lightly weighted. For 3 sets of 25, I would likely grab a 10 pound kettlebell.
Weighted lunges: These are MY ABSOLUTE NIGHTMARE. Whenever I do weighted lunges, my legs hurt for days. However, I suppose its the “good” hurt. I usually grab a 5-10lb kettlebell for each leg and go around the track until it hurts too much.
Standing calf raises: You can do these with/without a machine. Just don’t ignore your little calves!

Cardio
Stair Master:
15 minutes might feel like forever on the stair master but it is definitely doable. If you can’t do it all at once, try breaking it up into three 5 minute sessions or two 7.5 minute sessions.

If you try out this workout, let me know!

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