MY WEEKLY WORKOUT ROUTINE

With summer time right around the corner, having time for yourself to get into shape is more important than ever now! Gyms have slowly become more crowded than usual, trust me, I have noticed! People have slowly gone back into their health kicks, and TJ Maxx is slowly running out of your size in gym clothes. This typically happens every year around the same time, right before summer and right after the New Year! Although I totally understand that life happens, it is super important to continue to stay active year around! Find a really great way that motivates you and stick with it! Whether it be a friend, family member, or just a weekly alarm! If you stick with it, I can assure you that you will not regret it! 🙂

FUN FACT: My personal favorite/ the ONLY leggings I wear to work out are Gymshark leggings!

I do want to stress that I love weight training, I feel like over the years I have tried just about everything out there, and weight training mixed in with cardio has for sure been the most effective for me.

 

QUADS

Cardio- (Running or Jogging)- 15 minutes prior to workout

SUPERSET:

Leg Press/Machine Squat Press (3 sets of 12)- *adjust weight to whatever you are comfortable with*

Goblet Squat: (3 sets of 12)– (I use a 15 pound dumbbell but you can use any weight you are happy with)

SUPERSET:

Machine Hack Squat (3 sets of 10)

Sumo Dumbbell Squats (3 sets of 12)— (I use a 15 pound dumbbell but you can use any weight you are happy with)

SINGLE SET:

Smith Rack Squats (adjust weight to whatever you are comfortable squatting)

3 sets of 10

SINGLE SET:

Seated Machine Leg Extensions

3 sets of 10

COOL DOWN:

20 minute jog/fast paced walk

CHEST & TRICEPS

Cardio- (Running or Jogging)- 15 minutes prior to workout

SINGLE SET:

Dumbbell Flat Bench Press -(using dumbbells – I typically use 12-15 pound weights)

3 Sets of 12 or 15

SUPERSET:

Pec Deck (Chest Machine) – 3 sets of 10

Air Squats ( if you have one incorporate a resistance band)  3 sets of 10

SUPERSET:

Lying Dumbbell Triceps Extensions (using dumbbells at whatever weight you are comfortable with)  3 sets of 12

Alternating Knee Ins (3 sets of 25)

SUPERSET:

Seated Triceps Press (using one dumbbell) 3 sets of 12

Jumping Jacks/Star Jumps – 3 sets of 15

COOL DOWN:

20 minute jog/fast paced walk or elliptical machine

GLUTES & HAMSTRINGS

Cardio- (Running or Jogging)- 15 minutes prior to workout

SUPERSET:

Leg Press Horizontal- 3 sets of 10

Dumbbell Squat Clean and Press- 3 sets of 10 ( I typically use 12 pound weights for this but it’s whatever weight you like)

SINGLE SET:

Cable Hip Extensions – 3 sets of 12

SUPERSET:

Weighted Glute Bridge (using a medicine ball or a light weight) – 3 sets of 10

Seated Outward Moving Leg – 3 sets of 12

SUPERSET:

Lying Leg Curls- 3 sets of 10

Step Up Knee Raises – 3 sets of 12

COOL DOWN:

20 minute jog/fast paced walk

BACK & BICEPS 

Cardio- (Running or Jogging)- 15 minutes prior to workout

SUPERSET:

Narrow Grip Lat Pulldown – 3 sets of 10

Air Squats ( highly suggest using resistance bands)

SUPERSET:

Rear Delts – 3 sets of 10

Alternating Knee Ins- 3 sets of 15

SINGLE SET:

Static Bicep Curls – 3 sets of 10

(dumbbells- using whatever weight you find comfortable)

SINGLE SET:

Hammer Curls

(dumbbells- using whatever weight you feel comfortable)

COOL DOWN:

20 minute jog/fast paced walk

ABS AND SHOULDERS

Cardio- (Running or Jogging)- 15 minutes prior to workout

SINGLE SET:

Dumbbell Overhead Shoulder Press- 3 sets of 10 (I use 12 pound weights)

SINGLE SET:

Dual/ Two Arm Dumbbell Front Shoulder Raises- 3 sets of 10 (I use much lighter weights for this!)

SINGLE SET:

Dumbbell Lateral Raise/Power Partials – 3 sets of 10 (lighter weights)

SINGLE SET:

Captain’s Chair Leg/Knee/Hip Raise- 3 sets of 10

SUPER SET:

Jackknife Sit-Up/ Crunch/Toe-Touches – 3 sets of 10

Alternating Medicine Ball Ab Twists- 3 sets of 10

SUPER SET:

Swiss Ball Hand Off/ V Pass- 3 sets of 10

COOL DOWN:

20 minute jog/fast paced walk

*Saturdays & Sundays depending on how I am feeling and how busy I am I like to do some super light cardio- only because it motivates me for the day. I do highly suggest taking a rest day if you need it- listen to you body!*

 

If you would like for me to send this workout plan to you so that you can follow it from your phone at the gym shoot me an e-mail at theworldnesstraveled@yahoo.com 

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