Well, guess what guys?!?! WE MADE IT! :D Welcome to Friday, my friends!!
If you haven’t had a chance to enter my giveaway yet, you definitely should. :) It is over at 5pm TODAY!
So today I thought I would talk about working out. The ins & outs of how I do my workouts, and some of my favorite workouts for all of the different muscle groups.
I don’t know about you, but I typically go through which muscle group is my favorite to work. When I first started lifting, my favorite was always leg days. After a few months I think loved working my biceps & triceps. I know I’ve told you before, but I LOVE Kelly Ripa’s arms! Hers are ROCKIN’!!
After a few months, I went back to legs being my favorite. I guess I can’t really pick a favorite though, I love weight lifting in general! :) I have been finding so many new exercises too which helps switch things up!
Now I also recommend when you are doing weight workouts that you SWITCH up the amount of reps & sets that you do.
Here is a ‘guideline’ for how many reps you should do depending on what YOUR current goals are:
*6-8 reps to BUILD MUSCLE
*8-12 reps to MAINTAIN MUSCLE MASS
*12-20 reps for ENDURANCE
Personally I like to switch up the number of reps that I do each month. Like right now I am doing Muscle & Fitness Her’s Lift to Burn series, and most of the rep counts are for endurance.
Most of the exercises I am actually doing 20 reps per set! I have never done that many reps for exercises before. I always believed that the ‘magic’ number for the amount of reps that you are supposed to do was 12. I have no idea why, but that number got stuck in my head, and that’s what I followed.
Now, like I said, I try to gain the rep count that I do each month. After this month I will focus more on the ‘gain muscle’ count- so between 6-8 reps for each set.
Another thing about the reps, is that how MUCH you lift will correlate to how MANY reps you are doing. Here is a guideline:
*6-8 reps- lift HEAVY weight
*8-12 reps- lift MODERATE weight
*12-20 reps- lift LIGHT weight
Hopefully that makes sense. Personally I had to just do a lot of research on all of this weight lifting stuff. Once you really get into it, you will see WHY people like it so much.
I remember when I first started reading blogs & seeing how many bloggers were big into weight training. Some more than others, but it kind of caught me off guard seeing so many females talking about weight lifting! I was ALWAYS under the impression that the weight room was kind of a ‘boys only club.’ And of course I thought I might bulk up, which I definitely did not want to do.
<–Eek! Didn’t want to turn into that!
The funny thing is that in high school, when I was on both the cross-country & track team, we had at least 2 days of weight lifting. Of course we ran for at least 2 hours a every day, but I kind of just let the weight training go once I got to college.
^that’s me running cross-country in high school!! :) I MISS those days.
Blogs really showed me that it was OK to lift weight. They also showed me that I wouldn’t turn into a female version of the Hulk. (thank goodness! that would be frightful! ;) )
Below I have come up with some of my favorite weight lifting workouts for different muscle groups. You should NOT be afraid of the weight room. If you are really to tone up & lose those extra pounds, I PROMISE it will soon become your best friend!! :D
1. Reverse Grip Barbell Curls- 3 sets of 25 – 20lb. barbell
Overhead tricep extensions (holding one DB)- 3 sets of 12- holding 25lb. DB
2. Bicep Curls- up from the side– 3 sets of 12- 15lb. DB each hand
Bench dips- 3 sets of 12- body weight (you can also add weight if you are more advanced, just place a weight place in your lap)
3. Incline DB Hammer Curls- 3 sets of 12- 15lb. DB each hand
‘Nose breakers’- 3 sets of 12- 20lb. barbell
4. Alternating Curls- 3 sets of 12- 15lb. DB each hand
Tricep kick backs- 3 sets of 12- 10lb. each hand
5. V- Bar cable curls- 3 sets of 12- 40lb.
One arm over head cable tricep extensions- 3 sets of 12 (each hand) – 20lb.
***Let me also explain what it means to ‘superset': Just do one exercise right after the other. Do 3 sets of each exercise (one right after the other) & then move on to the next set of exercises***
(& obviously I can’t spell…oops! Should be positively, not positiviely…oh boy, there’s another problem- it should say ‘these pictures’ not ‘this pictures’ …good grief- TGIF, right?! Looks like I need a break! haha!!)
*Warm up for 5-10 minutes doing some kind of cardio (I typically use the treadmill & run at 6.0-7.0, depending on how I feel)
*Straight Set- 5 total- Barbell Sumo Squats:
65lbs. x 15 reps
75lbs. x 10 reps
95lbs. x 6 reps
75lbs. x 8 reps
65lbs. x 10 reps
Single Legged Deadlifts- 12 reps each leg- 4 sets total- 15lbs. each hand
Lean Lunges (description below!) – 12 reps each leg- 3 sets total- 10lbs. each hand (these BURN your buns!!)
Back extensions on stability ball- 12 reps- 3 sets total- holding 25lb. weigh
Leg Extensions on machine- 12 reps- 3 sets total- 40lb. on machine
Hamstring curls on machine (OR stability ball) – 12 reps- 3 sets total- 50lb. on machine
Calf Raises on machine- 15 reps- 3 sets total- 70lb. on machine
Calf Raises holding dumbbells- 15 reps- 3 sets total- holding 35lb. dumbbells each hand
*Cool down for 5- 10 minutes on cardio equipment of your choice.
Here is a description STRAIGHT from Jessica herself (taken directly from her website!):
Start in a stationary lunge position: 1 leg forward, 1 back, with the back foot up on your toe. Make sure your front knee is in line with your front toe. You can do a few stationary lunges just to get the feel.
The fun part: Hold a dumbbell in each hand. Bend at the waist keeping your posture. Your back should be totally flat, not rounded at all, so make sure to keep your shoulders back. Perform the lunge with your legs exactly like you would normally – your upper body should not move, but still be bent over. The dumbbells should be on either side of your front leg, and almost move up and down when you are lunging as if they are on a ‘track.’
Anyways, I have a ‘Cardio 101′ coming soon too!! :D
Hope you have a GREAT day! WOOOHOOOO for Friday! TGIF!
1. Do you like weight training? When did you first start weight training, if you do?
2. Do you have any fun weekend plans??
I’m supposed to babysit my ADORABLE nephew tomorrow!! YAY! I’m SO excited!! :D