Fitness Friday: My Workout Routine

It's finally Friday! I hope you are ready for a great weekend ahead! I know I am. Today, I want to write about something I haven't blogged before, fitness. Exercise and being healthy plays an important part in my life. I hope this post inspires you to get on a healthier path (if you aren't there already!)

First, I want to say that I've been consistently working out for about a year now, and before that I was exercising on and off most of my life. With that being said, if you are a beginner, I would recommend starting out slow, and working up to what you are comfortable with. If my routine is more advanced than what you are used to, scale it down and do what’s best for you. Listen to your body! Start with basic exercises to get your body ready for more intense workouts. As with any type of activity, it should be tailored to your personal fitness level and capabilities. Don’t compromise your form for heavier weights.

I always start with cardio. Whether it’s walking, running, elliptical, biking, Stairmaster, swimming, or even jump rope, I do some form of cardiovascular training every single day for at least 30 minutes. And that’s what I would recommend that you shoot for. Of course if you’re just beginning to exercise, start with 3 times a week and work up to a daily routine. And it doesn’t always have to be dreadful! Think hiking, taking your bicycle out for a spin, swimming in the lake, or even taking a brisk walk around your neighborhood. At the gym, I usually go for the treadmill.

I start with lightly jogging for 7 to 10 minutes. That warms up my muscles and gets me ready for weight training. Then I stretch the main muscle groups and I’m off to conquer weights. Since I am a fan of working out complementary muscle groups, here is the breakdown of my exercises for each day:

Day 1: Legs

    Warm up for 10 minutes on the Stair Master
    Leg Extensions 3 sets of 15 repetitions (same as 3 x 15)
    Smith Machine Squats 3 x 18
    Lying Leg Press 3 x 15
    Smith Machine Lunges 3 x 15 each leg
    Lying Leg Curls 3 x 15
    Straight Legged Kettlebell Lifts 3 x 18
    Calve Press On The Leg Press Machine 3 x 20
    Standing Calf Raises 3 x 20

Day 2: Abs

    Declined Crunch 3 x 15
    Declined Oblique Crunch 3 x 15 on each side
    Declined Reversed Crunch 3 x 15
    Abs Crunch Machine 3 x 15
    Hanging Leg Raises 3 x 15

Day 3: Back/Arms

    Underhand Cable Pulldowns 3 x 15
    Seated Cable Rows 3 x 15
    Barbell Curls 4 x 15
    Dumbbell Rows 3 x 15
    Dumbbell Triceps Curls 3 x 15
    Cable Crossover 3 x 15

Day 4: Glutes

    Smith Machine Sumo Squats  3 x 10
    One Leg Cable Kickbacks 3 x 15 each Leg
    Single Leg Glute Bridge 3 x 15 each Leg
    One leg lunges holding a weight plate above my head 3 x 15 each leg

I finish my workout with 30 minutes of HIIT (high intensity interval training) on the treadmill. On the days I don't weight train, I do an hour of cardio.

Have a Fit Friday!

Source : http://www.ky3.com/ozarks-cw/fitness-friday-my-workout-routine/23964822_31131780
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