As a young female in University, I want to make sure I keep fit and stay healthly all the time. This semster I am taking Advanced Weight training class to really push my body in a good way. So far it has been doing amazing things, I feel more energized and excited to workout everyday.
My Goals I began with:
I want to become stronger and promote endurance, impove muscle tone and increase metabolism. I plan to build up my core strength. My Goal is also I want to maintain my current body weight. I also want to improve my overall health. I want to workout everyday for atleast one hour. I also want to gain muscle mass in my abdominals and legs. I want to change my old routine. I found. I was becoming too used to it. A split rountine gives more attention and more rest to each muscle. Its important for me to increase my physical activity level since it is great for overrall health and will help me meet my goals. I would like to improve flexibility in my legs and back since it can lead to greater ease of movement, less stiffness and can reduce joint pain. Flexibilty in my back can also reduce back pain from sitting in a chair to long.
My Goals I began with:
I want to become stronger and promote endurance, impove muscle tone and increase metabolism. I plan to build up my core strength. My Goal is also I want to maintain my current body weight. I also want to improve my overall health. I want to workout everyday for atleast one hour. I also want to gain muscle mass in my abdominals and legs. I want to change my old routine. I found. I was becoming too used to it. A split rountine gives more attention and more rest to each muscle. Its important for me to increase my physical activity level since it is great for overrall health and will help me meet my goals. I would like to improve flexibility in my legs and back since it can lead to greater ease of movement, less stiffness and can reduce joint pain. Flexibilty in my back can also reduce back pain from sitting in a chair to long.
Important tips for working out: If you really want to get fit you have to challenge yourself!!
- Try working out in the morning
Yes I know this can be painful but you feel incredible once you start) make sure to lay your cloths out the night before and set more than one alarm
-Drink lots of water (drink more when working out I range between 2-3 16 oz cups of water throughout my workout) Helps from body cramping!
Make Yourself an Exercise Program
Its all about creating the best program for you! This takes research!! I recommend reading: Women's Health, Health, Self, Seventeen and The Women's Health Big Book of Abs( great book for creating you own program!! from upper to lower body workouts).
Here's My Program
Day 1: Chest, Biceps & Calves
1. Dumbbell Bench Press
2. Dumbbell Push Row
3. Pike Pushups
4. Side Lateral Raises
5. YLTW Raises
6. Seated Cable Row
7. Angled Barbell Twists
5. YLTW Raises
6. Seated Cable Row
7. Angled Barbell Twists
Day 2: Legs
1. Goblet Squats
2. Standing Dumbbell Calf Raises
3. Barbell Romanian Deadlift
4. Side Lying Hip Clam
5. Side Lying Hip abduction
6. Reverse Lunge and Rotate
7. Snatch Pull (from Hang)
8. 1-2 min wallsit
4. Side Lying Hip Clam
5. Side Lying Hip abduction
6. Reverse Lunge and Rotate
7. Snatch Pull (from Hang)
8. 1-2 min wallsit
Day 3: Shoulders, Triceps & Abs
1. Inverted Row
2. Dips
3. Rolling Planks
4. Situps
5. Med Ball Side Rotation
6. Around the Worlds
Day 4: Back
1. Inverted Row
2. 3-Point Dumbbell Row
3. Barbell Bent- Over Row
4. Assited Chinups
5. Seated Lat Pulldown
6. Back Extentions
Day 5-7: Lit workouts
1. Goblet squats
2. 3-point Dumbbell
3. Cald Raises
4. Pull ups
Lit workout days give me the freedom to also go for walks and runs.
I also like to do Yoga, pilates, dance and swimming. Have days that are not as instense workouts! Make sure to take rest days if your not used to working out alot.
"You can change your life by changing your mind " Jillian Micheals
Have a wonderful day
xoxo
3. Rolling Planks
4. Situps
5. Med Ball Side Rotation
6. Around the Worlds
Day 4: Back
1. Inverted Row
2. 3-Point Dumbbell Row
3. Barbell Bent- Over Row
4. Assited Chinups
5. Seated Lat Pulldown
6. Back Extentions
Day 5-7: Lit workouts
1. Goblet squats
2. 3-point Dumbbell
3. Cald Raises
4. Pull ups
Lit workout days give me the freedom to also go for walks and runs.
I also like to do Yoga, pilates, dance and swimming. Have days that are not as instense workouts! Make sure to take rest days if your not used to working out alot.
"You can change your life by changing your mind " Jillian Micheals
Have a wonderful day
xoxo
