Updated Workout Routine

Updated Workout Routine

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Goodmorning beautiful people!

Super excited to be sharing my updated workout routine with you guys, my last one I did was back at the start of the year and things have changed! Initially I started out the year by using the kayla itsines sweat app, I believe I was doing the program introduced by Kelsey Wells called power. It definitely kicked my you know what but as I stated in my first post, I did a lot better with this program when I did it with my sister the year before just based on accountability.

BUT i’ve gotten my mojo back, mostly because since being home I’ve gained 10lbs of ‘I miss my man weight’ combined with just being home weight, so it was definitely time for me to take working out more seriously. so here’s the routine I’ve been following since July 23rd.

Monday; Chest & Tri’s

  • Barbell bench press 4×12
  • Incline dumbell press 4×12
  • Close grip dumbell press 4×12
  • Push-ups 3×12
  •  Tricep pullovers 3×12
  • Tricep rope pushdowns 3×12

Tuesday; Back & Bi’s

  • Bent over dumbell rows 4×12
  • Seated underhand close grip pulldowns 4×12
  • seated cable row 4×12
  • Standing low cable row w/rope 4×12
  • Pull ups 3×12
  • Lower back extensions 3×15

Wednesday; Legs- Glute & Hammie focus

  • Stiff leg deadlifts 4×12
  • Hamstring curls 4×15
  • Cable kickbakcs 3×12
  • Lower back extension/glute raise (slightly rounded back) 3×15
  • Abductor machines  3×15 (both sides)
  • Stair-stepper 30 minutes

Thursday; Bi’s, Tri’s & Shoulders

  • Dumbbell shoulder press 4×12
  • Barbell front raise 4×12
  • Dumbbell side raises 4×12
  • Standing bicep cable curls 4×12
  • Reverse grip curls 3×12
  • Overhead tricep extensions 4×12

Friday; Quads & Calves

  • Leg press 4×12
  • Quad extensions- 3×12
  • Weighted lunges 3×12
  • Calf raises- 10 toes forward, 10 toes in, 10 toes out
  • wall sits 3×30 seconds

Saturday Abs & Cardio

  • 1 Hour cardio of choice ( mine is the stair-stepper)
  • Various ab exercises; crunches, bicycle crunches, side to sides, planks
  • SUNDAY= REST DAY!

That’s pretty much what I’ve been doing, you can add weights as you get better at each exercise, never compromise form! I learned a lot of mine from Instagram and YouTube videos! Aim to complete at last 8-12 reps per exercise, 8 is the minimum. I also aim to do at least 20-30 minutes of cardio ( an hour on Saturday’s) everyday I workout, that’s personal it’s just me trying to lose some weight, but feel free to try! I hope you guys love this! Let me know if you try it and make sure you take before and after pictures!

Workout Routine

Workout Routine

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Hey guys!

I know it’s been a minute since I’ve posted, I’ve been settling into Columbus a little bit more and I started my new job so I’ve been a little exhausted!  Today, I wanted to share with you guys a little bit about my workout routine and what I’ve been doing. I’ve been trying out Kayla Itsine’s Bikini Body Guide Program (BBG). I tried this program out with my sister for a little bit last year and stuck to it for three months and, I attempted to do it again this year, kind of.

So BBG is a program that combines circuit style workouts with cardio, I personally hate cardio but everyone needs to do a little bit to maintain health obviously. The two different types of cardio are LISS AND HITT, LISS is low intensity which means you can do walking, cycling, elliptical, anything of a low intensity for 40 minutes. HITT is a little different, you go as hard as you can for 30 seconds, rest for 30 seconds and repeat 15 minutes, I do this on the treadmill. Typically you’ll do 3 LISS sessions a week and 1 HITT session. Then you have resistance circuits, each day has 2 different circuits which have about 4 exercises in each , they last 7 minutes and you do as many as you can until the circuit is over. You’ll get aa 30 second rest period before you move onto the next and then you’ll end with a cool down. There are videos of everything within the sweat app to help guide you along.

The circuits are broken up into 3 categories that you’ll have to complete each week, there’s upper body, lower body and full body. So that’s what I’ve been doing. I enjoyed it, last year I would say I put more effort into doing it last year having my sister for accountability. Overall it’s a pretty cool experience, if you’re a beginner looking for what to do and how to start out I highly recommend it , there is a meal plan in the app it includes recipes and everything. Give it a shot you can try it out, it may be your thing it may not be. Personally, I don’t think it’s mine just my personal opinion. I’ll include my typical ‘schedule’ I did below. As I continue my fitness journey I’ll post more updates on what I do and my workouts

Sunday: Rest day

Monday: Liss + Full Body

Tuesday: Arms & Abs

Wednesday: Legs + Liss

Thursday: Rest

Friday: HITT & The Challenge

Saturday: 40 minutes of Cardio on the elliptical (LISS)