Hey Hey Hey! Anybody out there struggle to put yourself through a workout? Ya’ll know my FAVORITE way to workout is in a class. That’s why I TEACH. The power of community is phenomenal! However, sometimes we go through phases (or our packages expire and we are working on saving money), so we decide to train at home! NOTHING is worse than walking in to the gym WITHOUT a plan. I figured I could help out and just share the program I have been doing. A girlfriend and I have been accountability buddies - thank goodness! Or else I may not have stayed as committed these last three weeks. But, I figured there could be someone out there that needs a little help too!
This post is for you! I’m gonna keep it simple, but give you a few guidelines :). You’ll notice there are only THREE days of workouts. Here’s what I do. I go through the three in one week, FIRST week, do 12 reps of each exercise. Then week two when you repeat again, do 10 reps. Week 3, 8 reps. It is SUPER important that you WRITE down the weights and reps that you use so that you are actually building from where you left off!
ALSO, I HAVE been adding in CARDIO. (I know I know, you HATE cardio, me too.) But, one, we need it. Heart health is a thing! AND TWO, it can be some moving meditation - it for sure has been that for me these past few weeks. My go to is LOW INTENSITY STEADY STATE (LISS) cardio. I have just been jogging slowly anywhere between 30-45 minutes. I have not been able to pass that 45 min threshold just yet, but I may in the future. So I tend to set my week like this:
M: DAY ONE
W: DAY TWO
F: DAY THREE
IF you struggle with commitment, GRAB a buddy! You will NOT regret it! IF you don’t know what the exercises are, you can definitely google it :). But, I hope in the future to add some images with this….but I’m currently just sharing my own plan! I’ll be mixing it up the next three weeks and plan to share that with you as well!
You’ll notice that there are TWO exercises together. I SUPERSET! So I do exercise 1, then 2, then 1, 2, 1, 2. THEN, move on to the next two exercises. I do this to increase my heart rate…. I like to do some interval training within my lifts (its just my preference). ALSO, if I am tired, or being lazy, I’ll also add in some sprints. EXAMPLE: DAY 1, I walk in to the gym DRAGGING. I jump on the tread and run for 5 min. Then do the first superset of exercises, jump back on treadmill for 5 min, or set a 1km run goal, then superset 2, run, superset 3, run, superset 4. There really is NO perfect way to workout, you have to find what works for you, and frankly sometimes you just gotta mix it up to kick yourself in the butt!
Let me know if you’re gonna give it a go! (TAKE some picts! Before you start, and then Sunday each week.) I find visual progress is SO much better than a scale (I don’t even OWN ONE hehehehe). Happy Sweating!