One of the most common questions that I get asked is what workouts I do. To be honest, my workouts vary day to day depending on my schedule. I work during the day between operations management and photography then switch gears to taking care of Charlie. It’s a pure juggling act. My overall goal is to hit the weights 4x a week and get in moderate cardio 2-3x a week. I do my best to schedule my workouts each week but wrenches get thrown into schedules and I’ve learned to be flexible and just get in what I can. I can say the best advice is to just try to be as consistent as possible with your workouts.
Weight training has so many amazing benefits. By increasing and building muscle, your body will be better at burning fat, the efficiency of your metabolism will improve (which means you will continue to burn calories long after your workout is over as part of the muscle recovery process), you will finally have a toned/fit look and it will even prevent loss of muscle during the aging process. While cardio is great for your heart health, a balanced workout plan between building muscle and getting a good cardio session is key to having it all!
I’m sharing today a sample workout for a typical week. If you like what you see, please let me know and I’ll be more than happy to share more!
Legs – Quad Focus
Legs extension: 4×12
Traditional Squat: Warm-up/4×12
Superset – Jump Squats: 4×12
Weight step-up: 4×12 each leg
Walking barbell lunge: 4×12 each leg
Arms – Back and Biceps
Negative pull-ups: 4×12 (assisted weight if needed)
Wide grip lat pull down: 4×12
Hammer dumbbell curl: 4×12
Seated overhand row: 4×12
Cable bicep curl: 4×12
Burn out (lower weight) last set for 20 reps
Arms – Shoulders
Arnold press: 4×12
Reverse incline shoulder press: 4×12
Alternating military press: 4×12
Seated bent delt raise with dumbbells: 4×12
Lateral raise: 4×12
Arms: Chest and Triceps
Bench press: 4×12
Superset: Tricep dips on bench 4×12
Skull crusher: 4×12
Chest fly with dumbbells: 4×12
Superset: Decline pushups 4×12
Rope tricep extension: 4×12
Overhead tricep extension with pause: 4×12
Burn out after last set for 20 reps
Legs – Booty Focus
Banded steps (for warm-up): 4×12 each leg
Straight leg deadlift: Warm up + 4×12
Hip thrusts: 4×12
Long walking lunge: 4×12
Sumo smith squat with dumbbell: 4×12
Leg abductor machine: 4×12
2-3x a week on non-leg days.
Options: Steady state cardio (mid range heart rate) for 25 minutes or HIIT for 20 minutes for intervals between high heart rate and low heart rate.
If you have questions about these exercises, please let me know! I’d love to hear if you try any of these workouts out and if you liked them!