Workout Plan

I am no personal trainer, and still, have work to do on my own, but I’ve found a routine that works for me and wanted to share it with all of you! I don’t always follow exactly, switching up a day or two here and there or adding in a new workout that I see on IG, but the below is the basis for my “work-out” week.

The two most important things remain the same in this weight loss journey, consistency and a clean diet. And along with consistency, comes the idea of continually pushing yourself and getting better with time, which will cause you to increase reps/weight depending on your goals!

Workout Regime

Most workouts do 3 sets of 12/15 reps

Day 1 Legs

  • Adjustable Pulley (Cable Machine)
    • Modified Deadlift
    • Single leg deadlift
    • Walking Squats
    • Squat & Bicep Curls
    • Reverse Lunge
  • Glute Push Back (Standing Machine)
  • Forward Lunges
  • Sumo Squats
  • Standing Crunches
  • 10lb Wall Sit

Cardio: Bike/Stairs 30 minutes, HIIT Mountain Climber & Skater Jumps

 Day 2 Arms: Triceps/Biceps

  • Single Arm Rows (Low Row Machine)
  • Rows (2 Ways, Close Hands, and Gapped Hands) Low Row Machine
  • Adjustable Pulley
    • Tricep Pull Downs
    • Tricep Push Downs
    • Overhead Tricep Pull-Ups
    • Bicep Curls
    • Single Arm Bicep Pull Ups
    • Single Arm Tricep Push Downs
    • (Back) Tricep Pull Ups

Cardio: 30 minutes Stair Stepper & Jump N’ Jacks, Jump rope and Mountain Climbers

Day 3 Back & Abs

  • Lat Pull Down (2 Ways)
  • Pull Ups
  • Rows (Low Row Machine 2 Ways, Single Arm Rows)
  • Pull Backs (On Knees, Lift Weights)
  • MTS Front Pull Down (Machine)
  • MTS Row (Machine)
  • Standing Plate Row
  • Assisted Pull Up/Dip
  • Russian Oblique Twists
  • Standing Crunches
  • Side Bends
  • Traditional Crunches

Cardio: 20 minutes stair stepper, HIIT Jump N’ Jacks, Mountain Climber, Skater Jumps, Treadmill 20 minute jog

 Day 4 Legs

  • Standing Abductors
  • Single Leg Abductor
  • Standing Adductors
  • Single Leg Pushdowns (Assisted Pull-Up Machine)
  • Sumo Squats
  • 10lb Wall Sit
  • Donkey Kicks (outward/sideways)
  • Donkey Kicks (backward/up)
  • Seated Leg Curl (Quads)
  • Bulgarian Split Lounge
  • Lying Leg Curl (Hamstrings)
  • Clam Shells
  • Bridges

Cardio: 20 minutes treadmill incline, 20 minutes Bike

Day 5 Arms: Triceps/Biceps

  • Tricep Push Downs (Assisted Pull-Up Machine)
  • Single Arm Rows (Low Row Machine)
  • Rows (2 Ways, Close Hands, and Gapped Hands) Low Row Machine
  • Adjustable Pulley
    • Tricep Pull Downs
    • Tricep Push Downs
    • Overhead Tricep Pull-Ups
    • Bicep Curls
    • Single Arm Bicep Pull Ups
    • Single Arm Tricep Push Downs
    • (Back) Tricep Pull Ups

Cardio: 20 minutes Stair Stepper & 20 minutes elliptical

 Day 6 & 7 Rest Day

Optional: Full body workout. Combine leg, arm, and ab/back day

 

If you want to try any of the above workouts but are unsure of how they are performed, please youtube the names and watch demos.  If you’re on IG, following some of my favorite accounts such as @fitwithcurves , @sarah_bowmar, or @rauvesuave can give you ideas for new workout moves and the proper ways to perform them!

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