Archive | 6:16 pm

First Week Back in the Gym

12 Mar

Hey guys!  I can’t believe the weekend is already over.  They always go so fast don’t they?

Anyways, this past week was my first week working out since before Cameryn was born.  For my first week back working out, I wanted to just focus on cardio for the week and getting my endurance back a bit and just trying to recondition my body for intense workouts.  Not to mention it was easier to just workout at home then trying to find time to hit the gym. 

Here is what I did for my first week moving my post pregnancy body:

Saturday March 3rd, 45 minutes cardio + core (on the elliptical at home)

Sunday March 4th, 45 minutes cardio (on the elliptical at home)

Tuesday March 6th, 45 minutes of cardio (on the elliptical at home)

Wednesday March 7th, 45 minutes of cardio + core (on the elliptical at home)

Thursday March 8th, 35 minute Jillian Michaels Yoga Meltdown DVD (with Keith)  <—it is definitely more like a strength training yoga session than a relaxing one!  We were both feeling the burn!

Friday March 9th, 45 minutes of cardio (on the elliptical at home)

Saturday March 10th, 20 minutes intervals on the treadmill + legs and shoulders

Trying to find time to get to the gym is going to be difficult, but with some planning and determination, I’m going to make it happen.  I wont be working out at the most desirable times, but hey, a new mom has to do what she has to do to fit in her workouts!  I’m going to try and get to the gym at least three days a week for my own workouts and think two of those days will be easy to get in over the weekend.  It would be nice to do all five of them in the gym, but realistically that probably wont happen.  So, I’m fine doing some workouts at home and am excited for my new yoga DVDs as well. 

Here are my exercises for my Leg and Shoulder day.  Note that I’m doing reps no greater than eight and four sets of each exercise before starting the next exercise.

Leg and Shoulder Day

  • Walking Lunges    <—This circuit made me so sore!
  • Sumo Squats
  • Step Ups
  • Deadlifts

 

  • Shoulder Press
  • Rear Delt Fly
  • Lateral and Frontal Raise Combo Move

This is what I’m planning on doing for my Back and Bicep day and for my Chest and Triceps day. I do three sets of push ups until failure at home every day so I’m only doing two chest exercises. Plus my pecs are already super strong from having chest press being one of my favorite exercises so I’m really not looking to strengthen my pec muscles too much more.

 

Back and Biceps Day

  • Straight Bar Pull
  • Close Grip Cable Row
  • Back Extension
  • Overhead Bench Pullover

 

  • Alternating Bicep Curls
  • Hammer Curls on Cable Machine
  • Bicep Curls on Bar

Chest and Triceps

  • Chest Press 
  • Pec Fly (on bench or cables)

  • Triceps Pull Down
  • Triceps Overhead Pull Down
  • Triceps One Arm Laying Extension (French Press)
  • Dips Until Failure

 

It is both exciting and fun being back in the gym and I can’t wait for my body to start responding to the exercise and begin transforming itself back to the fit body it was pre pregnancy!  I’m still about one pound away from my pre-pregnancy weight but still need to build back muscle and tone all over.  I’m excited to share my results with you once I start seeing them happen!  Smile

 

Questions:

  • What is your motivation for working out right now?
  • Are you working towards any specific goals?
  • What exercise do you swear by?

 

 

 

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