Archive | 7:42 am

Workout of the Week- Two Day Strength Workout

21 Nov

Since I didn’t get around to posting a workout of the week this past week, I wanted to give you guys a two day back to back (or with rest in between) workout.  These two workouts will hit all your muscles on opposing days leaving your muscles and body stronger!

Repeat each circuit 2-3 times (depending on the amount of time you have) and make sure to include cardio bursts before starting each new circuit (2-3 minutes). 

*Like always, please consult with your doctor before starting a new exercise program and get the thumbs up from them before trying out any new exercise.*

If you are unsure of any of these exercises, try looking them up online or ask me for more details.

Day One- Hamstrings, Back, Biceps and Core

Circuit #1

  • Straight Leg Deadlifts
  • Seated Leg Curl
  • Cable Kickbacks
  • Hamstring Ball Curls / Bridge (your pick)
  • Plank

Circuit #2

  • Lat Pull Down
  • Upright Rows
  • Straight Arm Pull
  • One Arm Row
  • Back Extension

Circuit #3

  • Bicep Curls
  • Hammer Curls
  • Band Bicep Curls
  • Bicycle Crunches
  • Pilates Roll Up

Circuit #4

  • Hip Circles
  • Leg Lifts
  • Pilates 100
  • Russian Twists

Cardio Bursts

 

Day Two- Quads, Glutes, Pecs, Shoulders and Triceps

Circuit #1

  • Walking Lunge
  • Squats
  • Plié Squats
  • Step Ups / Stand Ups
  • One Leg Lunge / Stationary Lunge
  • Leg Extension

Circuit #2

  • Chest Press
  • Pec Fly on Cables / Bench (your choice)
  • Push Ups

Circuit #

  • Shoulder Press
  • Lateral & Frontal Raise Move
  • Rear Delt Flys
  • Ceiling Punches

Circuit #4

  • Triceps Kickbacks
  • Triceps One Arm Extension
  • Triceps Overhead Pull
  • Dips
  • Triceps Pull Downs

Cardio Bursts

 

*Remember to do at least a five minute warm up before starting your circuits to help warm the muscles and prevent injury.*

*Make sure you pick weights that challenge your muscles for the number of reps you are going to do.  Make those muscles burn and that is when you’ll see the greatest results!  Those who push past the muscle burning pain see results a lot quicker than those who don’t!  Make your workouts count!*

 

I’ll be back later on to show you guys my new treats I discovered over and weekend along with a short weekend recap and a look back at my goals from last week!

Happy turkey week!

 

Questions:

  • How many days a week do you strength train?
  • Would you like to strength train more?

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