Did everybody have a super weekend? What was the best thing you did? I suppose I’ll have to pick boating since we met up with so many fun people out on the lake, but just being off from work was pretty darn good! As Kevin always says, any day on vacation is better than a day at work. (That was his catch-phrase in Italy when it rained on us daily, and he was sooooo very right!)
I have some big news to share. As of Sunday, the blog has been around for one whole month. Wow! Time flies when you’re meeting new bloggies, practicing a hobby (writing), and pretending to have a valid excuse for photographing your food (and beers).
Now that it’s Monday, and we’re back to the daily grind, I want to share part of my daily routine with you. I crafted this month’s workout a week or two ago, and I started it last week. As you’ll notice, each day works at least one big muscle group. This burns more calories. Also, we start with the big muscle group then work smaller one. This yields better performance and therefore better results.
Monday: Chest and Shoulders + 30-45 minutes cardio (elliptical)
- Barbell Bench Press (sets of 8-12, or pyramid sets)
- Lying Dumbbell Flyes
- Hand Step-Ups (skip if you’re a beginner or short on time) *See The YouTube Video Below*
- Arnold Dumbbell Press *It’s good to throw in some compound movements. The chest exercises and this exercise all incorporate triceps too, which is why we won’t work those tomorrow.
- Dumbbell Lateral Raise
Tuesday: Legs and Abs + 20-30 minutes cardio (stair climber)
- Leg Extension Superset with Plyometric Squat Jump *Go directly into squat jump after extensions, then rest for 30 seconds to a minute. I do 8 jumps holding a 2.5-lb plate
- Seated or Lying Leg Curls
- Power Knee Tap & Touch Superset with Calf Raises (Any way you like to do them)
- Jacknife/Teaser *I get the best results from this ab move!
- Ball Crunch
- Crunch to a Knee *Like my art? Keeping your feet flat on the wall is easier than holding them up yourself, but you get a better crunch doing this because it forces you to keep your feet still. It forces you to crunch your elbow to an opposite knee instead of bringing your knee in toward your elbow.
- Scissor Kick or Hanging Leg Raises
- Plank (if time)
Wednesday: Arms + Cardio (any)
- One-Arm Dumbbell Preacher Curls (Both Sides… duh)
- Barbell Curls
- Barbell Skull Crushers (Lovely name, isn’t it?)
- Rope Pressdown
- If time, throw in a functional movement, such as ball slams, weighted shadow boxing, or other.
Thursday: Abs + Cardio (run) + Yoga (if you have time)
- I do my three-mile Thursday, and I follow it with stretching
- Complete the same ab routine as Tuesday
- If time, do a little yoga. I know yoga helps my running, but I never make myself do it.
Friday: Butt & Back + Cardio (I often do cardio-free Friday because it’s more fun.)
- Bench Step-up (If you’re new to this, use a step like in the link’s photo instead of a bench.)
- Bridge with Crossed Leg *Do it like the picture indicates, but extend that crossed let as you come up. The ending position should have one foot on the ground while the other leg extends parallel to the stationary thigh.
- Lower-Back Extensions *This also works often-ignored sections of booty.
- Seated Cable Rows (My favorite exercise!!!)
- Bent-over Deltoid Flyes *I don’t lift enough to need to rest my head. If I did progress to that point, I think I would just do the machine flyes for delts. It sounds safer!
Saturday: Run + Abs
- Run (or walk)
- Follow the same abdominal routine – if you’re extremely bored with it, feel free to sub pilates
Here is an explanation of the hand step-up from Monday. I couldn’t find exactly what I wanted, but this looks pretty good: