I recently posted a shoutout for blog post ideas on IG stories (PS if we aren't IG friends, we should be!) and I had a few requests come in for workout-related posts!
If you've been reading for awhile, you'll probably remember that I've been really active since high school (dance, long-distance running, etc.) and then started prepping for a fitness competition in my late 20s, which was all fun and games...until it wasn't anymore. I've worked with trainers, coaches, and nutritionists, and feel like I have a pretty good grasp on what I need to do and what I need to eat to stay healthy, strong, and fit.
Also, it's worth noting that the most important key to hitting your fitness goals is NUTRITION and that you can't out-train a bad diet. I'll do a post in the future on fitness-related nutrition -- let me know in the comments if there's anything specific you'd like me to cover.
My body type leans more towards that of an ectomorph, meaning it takes a lot of effort for me to put on muscle. Lots of protein, heavy weights, and most importantly -- consistency. Gone are the days of working out 7 days a week with some of those being two-a-days; these days I like to strength train three days per week, go for a walk outside whenever it's nice out, and do some cardio 1-2 times per week.
I typically split my strength training up by muscle groups, so each day is a different combo of muscles. I love doing this because it allows me to work out every other day without being too sore since I'm using different muscles.
Below is a typical routine of mine -- I switch things up every couple months or so to keep my body guessing, and if the weights start feeling too easy, I tack on another 5-10 pounds. I usually do three sets of eight reps for each exercise (unless specified otherwise below) because I'd rather lift HEAVY than do 12 reps with a lighter load. When I was a workout maniac, I used to split leg day into two days but now I just smash them all together into one because I want to stick to three workouts per week.
These workouts are for a weight room at a gym (free weights + the machines) -- I'll do another post on dumbbell / circuit style workouts that are more HIIT style.
SHOULDERS + CHEST + TRICEPS (aka my favorite muscles to train!)
Lateral delt raises
I also do a ton of random exercises on the cable machines for shoulders -- some I've made up, others are legit. :)
BACK + BICEPS + ABS
Lat pull-downs (wide grip and then close grip)
Dumbell / EZ bar curls
Pull-ups + chin-ups
V-sits (3 sets of 30 reps)
Oblique bends on the back extension bench
LEGS (glutes + quads + hamstrings + calves)*
Traditional squats (I like to do these on the Smith machine)
Weighted walking lunges
Weighted calf raises (3 sets of 30 reps)
Seated leg press
*Most people do deadlifts as part of their leg workouts, but they never feel good to me -- I've met with trainers multiple times to check form, and I'm just not a fan so I prefer to train my hamstrings using other exercises.
Videos / diagrams of these exercises can be found simply by googling the name, but let me know if you have any questions! Bodybuilding.com is usually my go-to resource for new exercises or videos!
What types of workouts do you like to do?
Any nutrition questions / topics you'd like me to cover?