Strength Training

Here are the workouts I'm doing with the personal trainer.  I'm sharing it here for me to a keep a record of what I'm doing and also to share with those interested in routines for strength training.  If you're curious as to what each activity looks like, I have found them very easy to find through Google images.

Week 1

1. Bar push ups, 15 reps, 2 sets
2. Lat pull down machine, 15 reps, 2 sets, 50 pounds, setting 3 on thigh pads
3. Tricep push down machine, 15 reps, 2 sets, 50 pounds, setting 6 on seat
4. Bicep curl machine, 15 reps, 2 sets, 20 pounds, setting 4 on seat
5. Side bends, 15 reps on both sides, 2 sets, 20 pound kettlebell
6. Mason twists seated on bench, 10 reps, 2 sets, 12 pound kettlebell
7. Dead lifts, 15 reps, 2 sets, 20 pound kettlebell
8. Squats, 15 reps, 2 sets
9. Leg extension machine (circuit training), 15 reps, 2 sets, resistance 9 setting
10. Leg curl machine (circuit training), 15 reps, 2 sets, resistance 9 setting

Homework - try the workout two times during the week, limiting cardio to 4-5 times per week for 30 minutes if done on the same day as strength training or 45 minutes with no strength training.

Week 2
Between sets, do 30 seconds of butt kickers.  Start with a 5-10 minute warm up on the treadmill.

1. Bar push ups, 20 reps, 2 sets
2. Lat pull down machine, 17 reps, 2 sets, 50 pounds, setting 3 on thigh pads
3. Dumbbell bicep curl, 15 reps, 2 sets, 12.5 pounds each
4. Dumbbell tricep extensions, 15 reps, 2 sets, 5 pounds each 
5. Leg extension machine, 15 reps, 2 sets, 40 pounds, setting 7 on seat
6. Leg curl machine, 20 reps, 2 sets, 55 pounds, setting 5 on seat, 4 in the center and 6 at the ankle pad
7. Leg press machine, 15 reps, 2 sets, weight 80 pounds, setting 10 on seat
8. Side bends, 20 reps on both sides, 2 sets, 15 pound kettlebells
9. Elbow/knee side crunch on bar, 20 reps on both sides, 2 sets
10. Standing toe touch (opposite hand to foot), 15 reps on both sides, 2 sets

End with a relaxing stretch routine.  Here is a suggestion.  Be sure to use the bar for balancing during the squatting glute stretch and the quadriceps stretch.  Don't worry about doing any stretches that feel awkward or uncomfortable for you. 

Homework:  Repeat the workout up to three times before the next session, giving yourself a day to recover between workouts ideally.  As always, fit in 30-45 minutes of cardio 4-5 times a week as well.

Week 3
Start with a 5-10 minute warm up on the treadmill.

Upper body

1. Standing flies, 15 reps, 2 sets, 5 lb weights - hands out together and then pull back
2. Chest hugs, 20 reps, 2 sets, 2.5 lb weights - arms out to the side and then up
3. Curls, 20 reps, 2 sets, 7.5 lb weights
4. Tricep flutter, 15 reps, 2 sets, 2.5 weights - hands up, pull back triceps

Core

1. Flutters, 10 reps, 2 sets - lay down on mat, hands under butt, lift alternate legs
2. Reach through, 20 reps, 2 sets - Lay down, reach up leg
3. Bicycles, 10 reps, 2 sets - aw down, alternate knees/elbows

Loner

1. Weighted squats, 20 reps, 2 sets, 7.5 lb weights
2. Speed skaters, 30 seconds, 2 reps - swing arms, alternate front lunge
3. Front kicks, 15 reps, 1 set - stand parallel to wall holding on, swing leg back and as far forward as possible, do same with other leg
4. Back kicks 15 reps, 1 set - stand parallel to wall holding on, bend knee forward and then kick back behind you as hard as possible, do same with other leg
5. Side kicks, 15 reps, 1 set - stand in front of wall holding on, left leg out to the side and up towards waist with leg straight, other leg bent, do same with other leg

FB

1. Weighted runner, 20 seconds, 2 sets, 5 lb weights - 90 degree angles front and back while swinging arms
2. Calf and shoulder raise, 15 reps, 2 sets, 5 lb weights - arms in front and raise yourself on your ankles using calves

Homework:  Repeat the workout up to three times before the next session, giving yourself a day to recover between workouts ideally.  As always, fit in 30-45 minutes of cardio 4-5 times a week as well. 

 

Week 4

Start with a 5-10 minute warm up on the treadmill.

 

Lower

1. Leg extension, 15 reps, 2 sets, resistance level 9 - circuit room
2. Leg curls, 15 reps, 2 sets, resistance level 10 - circuit room
3. Plié squats, 15 reps, 2 sets - use bar, feet out to the side, squat down and squeeze cheek going back up
4. Calf raises, 20 reps, 2 sets - using step between cardio and strength training rooms

Core

1. Seated crunch, 20 reps, 2 sets, resistance level 7 - circuit room, use core muscles to pull down towards lap, not arms
2. Side bends, 15 reps, 2 sets, 15 lb weights - free weight room, like kettle ball side bends
3. Mountain climbers, 1 minute, 2 sets - circuit room, alternating knees toward bar
4. Elbow to knees side bend, 15 reps, 2 sets, 5 lb weights - free weight room, start with arm up and then bring elbow to same knee, repeat on other side

Upper

1. Chest fly machine, 15 reps, 2 sets, 55 lbs, seat level 5, handles level 3
2. Rowing machine, 15 reps, 2 sets, 40 lbs, set level 5, chest pad level 7 - when doing sets, don't move chest or back/keep upright
3. Push ups, 20 reps, 1 set - against bar, move whole body with hips
4. Bicep curls, 15 reps, 2 sets, 7.5 lb weights - use free weights
5. Tricep flutters , 15 reps, 2 sets, 2.5 lb weights - use free weights

Homework:  Repeat the workout up to three times before the next session, giving yourself a day to recover between workouts ideally.  As always, fit in 30-45 minutes of cardio 4-5 times a week as well.