NEW PAGE!!! LIZ’S WORKOUT PLAN — weekly workout breakdowns

This page will be dedicated to the workouts I actually do on a daily basis.  I usually workout 5-6 days per week, and have one “active rest day.”  An “active rest day” includes things like hiking, soft yoga, golfing, snowboarding, etc.  I will upload my workouts weekly for the previous week.  Let me know if you have any questions!

1507902_723175494382797_1411128303_n

 

2/23/14

Leg Day: for all exercises, as reps go down, weight goes up with the exception of the exercises with an asterisk (*). For those with an asterisk, the last set of 12 requires the same weight you used in the first set of 12 for the set.

Exercise Reps
High Bar Back Squat* 12-10-10-10-8-12
Lunges w/ Dumbbells 8-8-8-8 each leg
Straight Legged Dead-lift w/ Dumbbells* 12-10-10-10-8-12
One Legged Leg Extensions 8-8-8-8-8 each leg
One Legged Squat Pull down 8-8-8-8-8
Weighted Kickbacks 8-8-8-8-8 each leg
Smith Machine Deep Lunge Step ups 8-8-8-8-8 each leg

Cardio: Stair Stepper

Duration Speed
10-15 minutes Steady

 2/24/14

Arms/Shoulders: for all exercises, as reps go down, weight goes up.  For exercises with an asterisk (*), perform as a super-set.

Exercise Reps
Standing Cable Bicep Curl* 12-10-10-10-8
Tricep Pull down* 12-10-10-10-8
Front/Side Straight Arm Raise 8-8-8-8 each way
Alternating Shoulder Raise 30 seconds x 4
Seated Overhead Cable Press 12-10-10-10-8

Cardio: Treadmill

Duration Speed
.15 miles 9.0-10.5
30 seconds Rest Off Treadmill

Repeat 10-12 times

Cardio: Bike

Duration Speed
15 minutes Steady

2/25/14

Cardio/Abs:

Incline Treadmill:

Duration Speed Incline
2 minutes 7.0 0
3 minutes 3.5 15-21

Repeat until you reach 40 minutes

Elliptical:

Duration Speed
15 minutes Steady

Abs:

Exercise Reps
Sit ups on Swiss 15
Swiss Jack knife 12
Swiss Handstands 10
Swiss Leg Raises on Bench 12
Mountain Climbers 30 each leg

Repeat 4-5 times

2/26/14

Chest/Back: for all exercises, as reps go down, weight goes up.  For exercises with an asterisk (*), perform as a super-set.

Exercise Reps
Lat Pull-down 12-10-10-10-8
Elevated Plank Row 8-8-8-8-8
Swiss Ball Fly 12-10-10-10-8
Swiss Ball Chest Press 12-10-10-10-8
Smith Machine Feet on Floor Pull ups 8-8-8-8-8
Push ups* 8-8-8-8-8
Dips* 10-10-10-8-8

2/27/24

Circuit: Perform each exercise with a 10 second rest in between to move from one exercise to the next

Exercise Duration
Side to Side Box Hops 50 seconds
Jump Rope 50 seconds
Slider Push ups 50 seconds
Jump Rope 50 seconds
Swiss Ball Abs Foot to Hand Pass 50 seconds
Jump Rope 50 seconds
Ab Pikes 50 seconds
Jump Rope 50 seconds
Squat Thrust with Tuck Jump 50 seconds
Jump Rope 50 seconds

Rest 2 min.

Repeat 3-4 times

Treadmill Sprint Workout: Run the .15 miles, then get off treadmill (but keep it moving) and rest for 30-60 seconds, then move on to next run.

Duration Speed
.15 miles 9.0
.15 miles 9.5
.15 miles 10.0
.15 miles 10.5
.15 miles 10.0
.15 miles 9.5
.15 miles 9.0

2/28/14

Cardio/Abs:

Treadmill:

Duration Speed
2-3 min. 6.0
30-60 seconds 9.0

Repeat until you reach 2-3 miles

Abs: These exercises are done with the TRX bands. I also did these exercises with my hands on a BOSU ball to add some stabilization to this workout.  If you don’t have a BOSU ball, you can put your hands on the regular ground.

Exercise Reps
TRX Mountain Climber 10 each leg
TRX Jacks 10
TRX Jackknife 10
TRX Split Knee Jackkife 5

Repeat 5-7 times

3/1/14

YOGA, FOAM ROLLING AND MORE STRETCHING

3/2/14

ACTIVE REST DAY

Advertisements

2 thoughts on “NEW PAGE!!! LIZ’S WORKOUT PLAN — weekly workout breakdowns

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s