I Like To Move, Move- Updated Workouts!

Writing this out, I understand that these workouts might seem intense. Keep in mind, I dedicate/have a lot of time in order to workout and I always listen to my body’s signals. This month’s workouts are great because they can be broken up into segments that people can pick and choose to their liking. I always get excited about formulating new workout plans, and these have definitely kicked my butt in a good way!

Day One:
Strength (Using Barbells)
– Rows
– Bicep Curls
– Front Deadlifts
– Snatch and Presses
– Squat Presses
– Bench Presses
– Lying Tricep Extensions
– Front Shoulder Presses
– Shoulder Raises
– Leg Press

Body Strength
– Step Ups
– Lunges
– Deep Squats
– Dips
– V Push Ups
– Leg Lifts
– Single-Leg Hip Lifts
– Sit Ups

Cardio (HIIT)
– Jump Rope
– Treadmill Sprints
– Bike Sprints
– Rower Sprints

Day Two
Strength (Using Ball and Medicine Balls)
– Burpees to Throw Downs
– Wall Throws
– Lunge Twists
– Single-Leg Deadlifts
– Squat Swings
– Rollouts
– Elevated Hip Lifts
– Hundreds
– Russian Twists
– Mermaid Raises

Body Strength
– Box Jumps
– Dips
– Rope Swings
– Leg Swings
– Jump Rope

Cardio
– Swim or Elliptical depending on time

Day Three
Strength
– Yoga

Cardio
– Run

Day Four
Strength (using cables)
– Pull Downs
– Chops
– Rows
– Tricep Extensions
– Flies
– Leg Presses

Strength (using kettle bells)
– Swings
– Goblet Squats
– Alternating Knee to Elbow Shoulder Presses
– Single-Arm Snatches
– Front Rows
– Bench Presses (on ball)

Body Strength
– Box Jumps
– Push Ups
– Mountain Climbers
– Leg Lifts
– Backwards Lunges
– Split Squats to Standing Kickbacks

Cardio (HIIT)
– Jump Rope
– Treadmill Sprints
– Bike Sprints
– Rower Sprints

Day Five

REST

Day Six
Strength (using dumbbells)
– Bench Presses
– Flies
– Hammer Curls
– Front Raises
– One-Leg Rows
– Deadlifts
– Shrugs to Lunges
– Shoulder Presses
– Tricep Extensions with Calf Raises

Strength (using barbells)
– Plie Squat Presses
– Leg Presses
– Angled Bench Presses

Body Strength
– Hanging Leg Raises
– Box Jumps
– Split Squats
– Lunge Twists
– Push Ups
– Spiderman Climbers
– Mermaid Raises
– Alternating Ankle Grabs
– Single-Leg Hip Lifts
– Russian Twists

Day Seven
Strength
– Yoga

Cardio
– Run

For sets and reps, it depends on how I’m feeling that day and how much time I have to workout. Lately, I’ve been trying to push my workouts to the next level, so I’ve varied between 4 sets of 12, 5 sets of 10, and 3 sets of 15. The heaviness of weights also depends on the amount of reps per set.

On most days, I end my workouts with a series of planks- front planks, side planks, reverse planks, and also include shoulder stands and full bridges. I also try to walk as much as possible to fit in as much movement throughout the day.

Soon, I am going to start studying to become a personal trainer because I think I have a unique background and the drive to help a lot of people. For me, exercise is energizing, fun, and stress-relieving. I like testing my body and proving how strong I am. It doesn’t always have to be this intense, depending on your preference. Please feel free to use some of these moves and incorporate segments into your own workout.

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