Wednesday, August 27, 2014

Workouts

So, I've been working out again (on my own- no trainer), but I learned so much while working out with him and have continued to do the type of workouts we did.  Our workouts consisted of "active rests" which sounds like a contradiction, because you really aren't "resting" at all between exercises, unless it's just to catch your breath.  So, if I'm doing squats, in between sets, I might do 30 jumping jacks, jump squats, lunges, push-ups, etc.  Or, I just move quickly between exercises.  

I tracked my workouts on my iPhone in the Notes app so I could share them with you.  I didn't always write down the "rest" exercise I did, or I was just going from one exercise to the next with little rest. You can add in anything that keeps your heart rate up- a lap around the gym, step-ups, jumping jacks, burpees, etc.

CARDIO
I start my workout with 30 minutes of medium-hard cardio (typically the treadmill at intervals of  incline at 15-18 and speed 2.5-3.0) or the stair master (set at intervals of 60-80).  (Once a week, I'm running with a group of moms around our local park, 3 miles, and I don't do weights that day.) 

Then, I do as much weight workout as I can fit into 30-45 minutes, depending on my schedule.  Below is what my workouts looked like last week. I'm doing glute kickbacks several times a week to work on building my booty. 

LEGS
Squats- 65 lb x 15 reps (4 sets)
Walking lunges- 15 lb kettleballs each x 50 steps (each leg counts as one step) (2 sets)
     Push-ups- 15 (2 sets) 
Hip Adduction- 50 lbs x 20 reps (4 sets)
Hip Abduction- 50 lbs x 20 reps (4 sets)
     Go back and forth from adduction to abduction machine 
Seated leg curls- 45 lbs x 15 reps (4 sets)
Glute kickback- 70 lbs x 20 reps (3 sets) 
*1:15 minutes w/ cardio

SHOULDERS 
Shoulder press- 10 lb each x 20 reps (4 sets)
Lateral raise- 7.5 lb each x 10 reps (4 sets)
Punches- 7.5 lb each x 10 (4 sets) *my favorite
Rear delt fly- 30 lb total x 12 (3 sets)
Glute kickback- 70 lbs x 15 reps (3 sets) 
*1:15 minutes w/ cardio

ARMS
Curls- 10 lb each x 15 (4 sets)
Punches- 7.5 lb each x 15 (4 sets)
Dips (on floor bench)- body weight x 15 (4 sets)
21s- 20 lb barbell x (3 sets)
Dips (on machine)- 52 lb assist x 15 (4 sets)
Curtsies - 15 each leg 
*1:05 minutes w/ cardio

BACK
Pull-ups- 60 lb (assist) x 12 (4 sets)
Seated rows- 45 lb x 15 (3 sets)
Lat pulldown- 50 lb x 15 (4)
Glute kickback- 70 lbs x 15 reps (3 sets) 
*1:10 minutes w/ 36 min cardio (I went over)


It feels great to get back to working out!  There's a mom at my son's school who's become a good friend of mine and we encourage each other everyday with our workouts and eating.  We text each other after our workouts and it really helps to have that person to help keep you accountable.  Do you agree? 














13 comments:

  1. Good for you Megan. And yes, it is easier to stay on track if you are being held accountable by someone!! Have to laugh about you working on building your booty...I will gladly give you mine girlfriend. LOL

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  2. Thanks for sharing your workouts. I used to be part of an online exercise group where a group of us used to record our daily workouts "after" they were done. It was great. We all did different workouts however we had a minimum threshold time wise that you had to work out per month. I did it for a few years and loved it (will be getting knee replacements so I'm not working out much right now). I plan on doing that again. It's always great to have someone or a group that shares similar interests.

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  3. These look like some great weight routines! I'm just switching up my lifting routines now after doing the LiveFit trainer one full time through, and then repeating months 2 and 3 immediately after the first round.

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  4. Thanks for sharing! Having a buddy is really helpful. I’m fortunate enough to have a gym in my office building and have made a friend that we workout together every day our schedules permit. Like Heather, we are cycling through the LiveFit program now. It’s really helped me stay accountable and motivated. Some of my best friends have been made through our love of health and wellness, including you Megan! We used to have fun in undergrad lifting and sweating it out at UH gym! :-)

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  5. Having a partner definitely helps!!! That is what I love about my challenge groups - there is always someone to keep you accountable! I started my workout journey with a trainer too and definitely learned a lot!

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  6. I really appreciate your continued commitment to blog about your fitness routine post competition. I always enjoy your posts! It's very interesting read about changes you've made or things you've learned! I've followed your journey, and I've incorporated a lot of what has worked for you into my workout. I'm 5'2" and petite, so we are similar builds! I wanted to ask you about reducing your weight for shoulder work. I think awhile ago you posted a sample arm workout and your shoulder weights were in the 10-15 lbs. range. Was that range strictly for training? I have a really difficult time with anything over 10 for shoulders, and was encouraged to see you are using 7.5 lbs. for some of your exercises. Any thoughts?

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  7. so motivating! And yes I agree everyone needs a fitness buddy!

    http://alexandranicolexo.blogspot.co.uk/

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  8. Thanks for sharing, I've been a trainer for over 15 years and I am a true believer in having someone to work with. It helps motivate you and keep you in that zone. You are one awesome mum. I love reading both your blogs, and thank you for all the posts you keep putting up. @FITNESSNLIFESTYLE

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  9. Thanks so much for sharing your workouts with us! I cannot afford a trainer at this current point in time so I find it very helpful when others are specific about their workouts and use language that is friendly to non-fitness gurus. :) You are awesome!

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  10. This looks like a great workout to try. I work out with a friend 2 days/week and we are trying to change to 5 days/week. Your blog is so inspirational...I like to follow along and use it for motivation. Thanks so much for sharing your workout and for all the tips you share each week. :) Love this blog! :)

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  11. Great job! Just have a look at mine:
    http://stayfitforlifetime.blogspot.com

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  12. Hi! Miss your posts here! Will you be posting again soon? Thanks. xo

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    Replies
    1. Hi Lisa! Thanks for checking in and saying hello! I do have several posts I'm planning, already photographed, just need to get them written! Hopefully, this week!

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