I started a new workout this week, and I think you might like it. It’s easy on my “injured” feet but isn’t too easy everywhere else. I found the routine in a 2009 issue of Muscle & Fitness Hers, and they have a guide to “The Vacation Countdown” workout on their site.
This is a four day split that has you lifting on Monday, Wednesday, Friday, and Saturday. Follow this for weeks 1-4:
- Week 1, complete the circuit on the given day 2 times, resting 60 seconds between exercises
- Week 2, complete the circuit 2 times, but rest only 45 seconds
- Week 3, perform 3 rounds, and rest 30 seconds between the exercises
- Week 4, complete 3 or 4 rounds, resting 15-20 seconds
The pics in the magazine are pretty motivating, but they’re intense. Yeah, I guess M&F Hers thinks I should try to look like this…
The 1st circuit includes the first 7 exercises on the list, Dumbbell Swing to Walking Abduction. The 2nd circuit, which you perform on Wednesday, goes from the Dumbbell Squat to the Abs Circuit. I also added in weighted Leg Lifts before the Dumbbell Squat.
Friday’s circuit includes the Romanian Deadlift through the Arm Circuit. I may add something else here as well, but I’m not sure yet. The 4th circuit includes the last 5 exercises.
Even after all this sweating, I’m still happy enough to be like this… (except for the half-smile/half-tough-girl expression)
So far this week, I completed 25 minutes on the elliptical Monday, and I had an excellent swim Tuesday. I also completed 25 hard minutes on the stationary bike Wednesday, and will go for another swim today. Hopefully I’ll have more time Friday or Saturday for at least one long cardio session. I’ll cross that bridge when I come to it.
Oh, and last night’s dinner of eggplant, zucchini, basil, and grape tomatoes topped with sauce and feta was pretty yummy.
I thought I might get away with eating one third of this so that I could have 2 nights of leftovers, but after seeing how empty my little plate looked…
I decided to just go ahead and eat half of the pan anyway. Oh, and I also snacked on quite a few Kashi Pita Crisps in sea salt flavor. These things are fairly processed, but for junky snack food, they are darrrrrn goooooood! (To be honest, they aren’t thaaaaat junky.) There’s even a coupon on their site right now, so check it out if you want to save a buck.
Do you work out at home or the gym? How do you push yourself to reach the next level in your training?
Love, Sweat, and Beers 