Welcome back to the blog friends! Oh and also happy Thursday, almost Friday which is super exciting as well.
I get quite a few questions from people asking me about what I do for my workouts and how often I workout and for how long. So that is what brought me here today to this post. I will share some of the deets on my workouts with you guys so hopefully you gain some knowledge and tips from it.
Just a quick reminder that everyone is different, everyones bodies are different and everyone may grow muscle quicker or easier then other places. Everyone has their own niche so what works for me, may not work for you! It took me some trail and error, some bouncing back and forth to figure out what I want to stick too and what makes me most excited to workout so don’t feel discourage if you haven’t found your favourite yet.
Personally, my LOVE and absolute FAV is lifting weights. Has been for about a few years now but I tried a few different things before I figured out that lifting weights was something I wanted to incorporate most into my workout regimen. Did not happen overnight which is okay. I tried to get into yoga a couple times, I find it a snooze fest (sorry yoga fans). Ive tried a couple spin classes which also are not my thing at all. Ive tried to be a “runner” and run long distances. Once I even signed up for a half marathon but I ended up not going cause I just had no ambition to run hours a day and it made me dread exercising. I do cardio yes, it’s very important to do regularly but I do HIIT (which I talked about in another blog post) because it keeps things interesting and I’m not bored from running or biking at one steady pace for an hour.
Lifting has been the one thing that I’ve stayed consistent with and I’ve stayed interested in. There is nothing else that makes me feel as strong, sexy, confident, empowered, or as healthy as lifting weights does. I love it because I love pushing myself, I love the burn, I love reaching new goals and I look forward to lifting heavier and getting stronger every time I step in the gym. Lifting does not make you bulky, it makes you lean and gives you some bomb curves (with proper nutrition). Lifting weights has truly helped my mental health recovery as well and really taught me how to love myself and respect my body for what it can do. So because of this, lifting you da REAL MVP.
Alright, Alright now back to my workout regimen. So what I do to get the most out of my gym time, is I separate my lifting days into muscle groups because I find it more efficient that way and less overwhelming then trying to train every part of your body into one gym sesh. No thanks. I try and go 4-5 days a week and take weekends off to enjoy time with my boyfriend, friends and family, enjoy life and by that I mean eat pizza and icecream or whatever! I don’t usually have a time limit for my gym time, I get out when I’m done with my workout. But it ranges approximately from an hour to an hour and a half. Depends on the mood!
I do 10-15 minutes of HIIT cardio before every workout. It gets my blood flowing, my heart pumping and I’m nice and warmed up for my lift session. My cardio is usually sprint intervals, walking on an incline or a mix of both. I am honestly always switching up my cardio cause I get bored and wont do it if I don’t. Its almost always HIIT though cause I find it the most effective and its done quicker :).
My training schedule throughout the week is usually broken down like this:
Yeah I love legs, but I like to get them over with because I do the most on leg days and need all the energy I can get. I do switch up my leg workouts quite frequently but I usually always keep some of these moves in there:
- Barbell Squat / 4 Sets, 10-12 Reps
- Leg press / 4 Sets 10-12 reps
- Hamstring Extensions / 3 Sets 10-12 Reps
- Hip abductor (Machine or Cable) / 4 Sets 15 reps
- Split Lunges with a bench 3 Sets (each leg) / 10 Reps
A lot of these such as squats, abductors, lunges, can be done with resistance bands and get the same results! Get your resistance bands here –> https://amzn.to/2PDvBVY
Tuesday: Shoulders and Core
Shoulders are one of my favourite muscles to work! I find I build definition easily in my shoulders so yeah I like to lift this muscle and really push myself. With side lateral raises and front raises I sometimes use a barbell, dumbbells or even the cable, depends on the day. With upright rows as well, you can use a barbell, dumbbell or cables. My go-to is usually dumbbells just cause you have more of range of motion then a cable. Some of my favourite shoulders exercises are:
- Arnold dumbbell press / 4 Sets, 10-12 reps
- Front Raises / 4 Sets, 10-12 reps
- Side Lateral Raise / 4 Sets, 10-12 reps
- Upright row / 4 Sets, 10-12 reps
- Face Pull / 4 Sets, 10-12 reps
- Cable Rear Delt Extensions / 3 Sets, 10-15 reps
Wednesday: Chest and Triceps
I suck at working my chest, Its definitely my least favourite muscle group to lift and I used to just skip it all together but it needs to be done! To be honest I’m totally scared of losing my boobs which is ridiculous so for the last few months Ive been crushing some tough chest workouts! Don’t be silly like me and miss this muscle group, the truth is your boobs are going to look nice and perky the more you work chest.
- Incline Chest Flys / 4 Sets, 10-12 reps
- Chest Press / 4 Sets, 10-15 reps
- Incline Push-ups or Just Normal Push-ups / until failure ! (Put a plate on your back if you want to get really crazy)
- Cable Chest Flys / 3 Sets, 10-15 reps
- Overhead extension with cable OR with dumbbell (sometimes I do both) / 3 Sets, 10 Reps
- Tricep pull-down with cable / 4 Sets, 10-15 Reps
- Tricep dips / 4 Sets, until failure
Thursday: Back and Biceps
I know I’ve already said this about shoulders and legs, but I do LOVE back day. Like idk what it is but lifting back just makes me feel strong as hell.
- Deadlifts / 4 Sets, 8-10 reps. Usually my last set I push myself and try and go my heaviest, and get to only 5 reps
- Hyperextensions (back extensions) with 10 lb plate / 3 sets, 15 reps
- Pull ups (assisted for the most part cause there so harrddd) / 3 Sets, 8-10 Reps
- Bent over row, Dumbbell or barbell / 4 Sets, 10-12 reps
- Lateral Pull-downs / 4 Sets, 10-15 reps
- Seated Cable Row / 4 Sets, 10 reps
- Single Arm Dumbbell Row, Each arm, 3 Sets, 10-15 reps
I have a really tough time toning and leaning out my arms for some reason and actually getting definition in them (genetics suck sometimes), so I try and go really heavy when I’m doing either biceps or triceps.
- Alternating Dumbbell Curl / 3 Sets, 10-12 reps
- Incline Dumbbell Hammer Curl / 3 Sets, 10-12 reps
- Regular Hammer Curl / 3 sets, 10-12 reps
- Regular Grip Barbell Curl / 3 Sets, 8-10 reps
Friday: Glutes and Core
Yes glutes have there own day, so what? Glutes are a big muscle and if you want a nice, round booty you gotta work for it. I give my glutes extra, special attention!
For my booty days I do:
- Cable pull throughs / 4 sets, 15 reps
- Hip thrusts / 4 sets, 15-20 reps
- Cable kick backs / 3 Sets each side, 20-25 reps
- Single-leg Glute Bridges / 3 Sets each leg, 20 reps
- Squats with cable / 4 sets, 15 reps. – I don’t know how to really explain this move and I don’t know what the technical name is, but i hold the bar at the bottom of the cable and then lean back while holding on to it and do squats. It gives you extra glue isolation cause you lean back and can go heavy on the weights.
For Core: It varies a lot, I don’t do the same thing every time I work my core because theres so many different ways to do it, and your hitting a lot of core lifting back and other muscle groups as well. Most of my core exercises I try and add weight to it whenever I can cause its way more effective. My go to’s for core consist of:
- Russian Twists (holding a 20 lB medicine ball)
- Flutter kicks
- Knee pull with exercise ball
- Incline sit ups holding a 20 lB kettle bell
- Leg raises
- Leg lifts
- Good ol plank
- Side planks , or Side planks with knee tuck
On shoulder and glute days I will usually do 4-5 of these moves, 2 rounds each to finish off my workout.
Again, this is what works for me and what I like to do for my workouts, you may enjoy something different! But I hope you do get some take-aways from this post and get some ideas on how to set up your workout schedule. I also try not to be insanely strict with it, If I miss a day or whatever I don’t beat myself up, I just make up for it the next day. Punishing yourself will only create restrictive habits and a bad relationship with fitness and nutrition. Fitness should be something you do because you love your body, and you love what it is capable of doing for you, not because you hate yourself.
Another thing, I know a lot about working out just from experience and research, but I’m not really en expert or have a personal training certificate. I’m just sharing with you what I do personally to hopefully give you guys some guidance.
Hope you enjoyed the read and happy Thursday!