I’ve been working out consistently for over 15 years now and that’s hard to believe! Here is a look behind the scenes of my workout routine.
Starting to workout
I joined a small gym with friendly trainers that gave me an orientation to the equipment. The trainer sweetly guided me through an incredibly basic workout routine that was great for a start. She gave me the tools to be successful in my beginner workouts and feel confident while I used them.
The trainer had me do 30 minutes of cardio and then go do a circuit on the weight machines alternating between lower body one day and upper body the next. I did this for a year or so until I felt I needed something more and I found it.
After my wedding, I slacked off for a little while and didn’t go to the gym. I had moved across the state and was adjusting to married life but the weight was creeping on and I had to do something. I went back to the gym, did the same routine that I was doing before and it was fine, but it had gotten stale.
My husband had a colleague that looked incredibly fit and I wanted to know what her secrets were. I had always wanted to look and be strong thought she might be able to help. Turns out, she lifted weights regularly and subscribed to a weightlifting magazine for women called Oxygen.
It never hurts to ask someone for help!
She graciously gave me a few older copies and I was hooked and ordered a subscription that day. It explained weight lifting to a newbie like myself and had pictures to go with it. Oxygen made weight lifting look less intimidating and explained how you needed to lift evenly across your body for overall health and balance. I have been subscribing ever since and save every copy!
My routine every week has me hitting every muscle group in my body if possible. There are some weeks when I have to do some extra Body Combat to prep for my class, but I try to make time for my weights. Like many others, I have been lifting at home these days more that at the gym, but I can still get a great burn.
My weekly workout routine:
Monday: Upper body work with biceps, triceps, shoulders and 30 minutes cardio (we’ll discuss later)
Tuesday: Teach Body Combat at the gym
Wednesday: Legs, glutes and 30 minutes cardio
Thursday: Body Combat practice with a release I may do in the near future or just one for fun
Friday: Chest, back and 30 minutes cardio
Saturday: Body Combat if I feel like it/family activities (biking, hiking, walking)/rest day
Sunday: Rest day
I do not train my core specifically but it always gets a workout. When I do weight lifting, my core is engaged to lift the weights. Body Combat pretty much takes care of that aspect and I have a strong core from my normal activities.
Cardio is a hot topic
Cardio is good for you! It’s great for your heart and gets the energy out. Cardio is not everything and weight lifting is just as important for longevity. Strong muscle tone in your body can help you age gracefully because you will have less chronic pain and you will be able to take better care of yourself. Don’t skimp on weight lifting.
My cardio consists of doing 5 minutes on the elliptical to warm up and I actually do it between sets! It’s a time saver and I get more steps in. Obviously, if I were at the gym, this would not be practical but it works great at home.
Tip: Try doing cardio in smaller chunks
I have found that if you aren’t into cardio, but want to fit it in, it works well to break it up into chunks. You could do 15 minutes before weight lifting and 15 when you are done. Also, Body Combat is an excellent full body workout that is mainly cardio based (Hello sprawls!) but it also has some strength training involved.
Weight lifting
When I lift weights, I typically do around 6-7 exercises with 3 sets and 6-10 reps, depending on how heavy the weight. The heavier the weight is the less reps I can do. Use good form and don’t try to swing heavier weights than you can handle.
I’m not a trainer and I came up with this routine myself. There are so many other ways to train, but personal preference is a big part of it. This is not every week for me and sometimes I feel the need to change it up. How did you establish your routine and how often do you follow it?