If you read my health and fitness journey, you’d know that I run and go to the gym a few times a week! I rotate between two different gym routines three times throughout the week (I will be referring to as A and B). When I first started getting into fitness, I was working out every single day but I’ve learnt that it’s important to let your body rest and repair itself after doing strenuous work. From personal experience, I tend to get fatigued and I don’t perform as well as I do when I take days off throughout the week!
3×5 Barbell front squats
3×5 Bulgarian dumbbell split squats
3×5 Barbell deadlifts
3×5 Assisted pull-ups
Abs circuit
1×5 Barbell deadlifts
3×5 Barbell bench bench
3×5 Push press or incline shoulder press
3×5 Assisted dips
Abs circuit
➳ For those of you who are unfamiliar, the format AxB means A are sets and B are repetitions (reps)!
I was doing regular barbell squats but decided to switch to front squats to build up by quadriceps but I would definitely recommend doing regular ones to start off with! Front squats are really tiring and use up a lot of energy. I also deadlift on both days because I’m weak at doing barbell rows so with workout A, I focus more on getting my form right rather than building up numbers!
I am currently in the works of switching up my abs circuit but before I was doing variations of weighted crunches, dumbbell side bends and leg raises then I would always finish off with a wall plank. I am a huge fan of planks! =)
Weekly breakdown:
♡ Monday: Running (7km around the city at a 5:30min/km pace)
♡ Tuesday: Workout A
♡ Wednesday: Rest
♡ Thursday: Workout B
♡ Friday: Rest
♡ Saturday/Sunday: Rest or Workout A
I usually take two rest days on Friday and Saturday, and do my gym workout on Sunday but sometimes if I or my gym buddy (aka my older brother) has plans then we will go on Saturday instead!
I hope you all enjoyed this post and got a better idea of what my fitness regime is like! =) Let me know what you like to do throughout the week! I always find it interesting to see what other people do hehe.
That’s great inspiration, Jen! Did you learn this program from someone at the gym or youtube vids? How long did it take to get your routine in place. Seems like a lot to remember. LOL. I am doing yoga in a class, but I’d like to learn a routine like this. Just seems so daunting at first.
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Thank you! 😀 My brother makes our routines but he normally researches the most popular weightlifting ones and then adapts them to fit what we want to work on/how our body feels! 😀 I log my workouts on my phone so I can keep track and that definitely helps! Don’t be scared! I was too when I first started out but once you learn all the basics and start off easy, it’s all downhill from there!
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Awesome! Thanks, that’s very encouraging! 🙂
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You’re welcome! 😀 Best of luck Lourdes! ❤
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Wow! I admire you. You’re my new hero. I read your personal weight related story on another post and you are an inspiration…I am currently making an effort to get back in shape…I might try some of the work outs you recommend:)
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Thank you so much! 😀 I want others to be motivated to be fit and healthy! Best of luck in your journey, definitely try out the YouTube workouts! They were everything when I first started to exercise. 😀
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Wow my little Dorkchop! You are pretty strong! That’s some pretty impressive deadlifting!!! Way to go, Jen!
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Thank you so much! 😀 I’m still pretty far off from my dream personal record but I’m getting there progressively!
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Keep it up!
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This is awesome! I definitely have to try this workout some time I workout every morning as well.. Good routine you got here 💪🏼👍🏼
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Thank you! Try it out and let me know how you find it! 😀 😀
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Does sitting on your ever-widening ass painting your nails count as exercise? Because I’m all over that! But seriously, good for you – activity keeps you, you know, active. 🙂
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Hahaha well it does take a lot of work! 😀 Especially considering how intricate and detailed your nail art is! But thank you so much Sandra! ❤
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WOW You go girl! I have to keep mine much lower key due to RA & fibro, but I keep moving and grooving. I’d be lost without my treadmill since it’s what keeps me going. Nice to find new inspiration, though!!! 🙂
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Thank you Laurie! 😀 That’s amazing how you’re still motivated to get some exercise in despite having RA and fibro! Good on you! 😀 😀 I’m personally really paranoid about treadmills! 😛
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LOL treadmill is what got me walking again at age 36 when I found out I have the RA! I had REALLY good motivation – a 2 year old! That was almost 13 years ago now.
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You’re truly amazing! 😀 😀
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Impressive!
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Thank you! 😀
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Nice goal setting you have! Such a good exercise regime since it’s getting colder and darker earlier, would you still run? Do you do these exercises with a friend or just by yourself? 🙂 Now you’re motivating me to exercise!! Haha 😀 xx
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Thank you! 😀 Yes! I actually prefer running when it gets a bit dark but I’m always with friends. (I’d feel really creeped out running by myself at night!) I can’t exercise by myself unless I’m at home. Even if I’m going to the gym, I have to be with someone else! 😛 Hehe you should try getting into it! Exercise seriously brings so much happiness! ❤
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So much happiness but also releases the stress out and having a clear mind is always good for the body. 🙂
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Yes, so so true! 😀
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I’m going to India to do yoga teacher training next month so I tend to do strength training first thing, based on a course by a guy called Dylan Werner. It’s all body weight stuff, mixed with yoga, almost like calisthenics. PM I do more traditional yoga based on Iyengar’s book.
I only do resistance work once a week but it’ll probably build up as the bodyweight drops! Hehe.
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Wow that’s amazing! 😀 I haven’t heard of him before but I’ll definitely check it out. Bodyweight exercises are always great to do! Best of luck in your fitness journey, it sounds so promising and I know you’ll get amazing results! 😀
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Thanks! Yeah he’s a bit obscure but he does some good stuff. He and Frank Medrano are my fitness heroes at the moment. 🙂
Your routine sounds great too – my brother’s a personal trainer and this matches some of the stuff he’s given me over the years. Keep up the good work!
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You’re welcome! 😀 So awesome that you have fitness heroes to look up to! They must be so motivational! Thank you, I’ve been enjoying my routine but I’m always open to trying new things too! 😀 And I will keep it up, didn’t get this far to quit now hehe.
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Gosh, that’s an impressive routine! You run so far! Well done on keeping it up. 🙂
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Thank you Nadine! 😀 ❤ Hehe it seems really far but once you get into it, you just forget about it! 😛
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Love this!
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Thank you! 😀
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Thanks for the fitness routine beauty! This was a great read 🙂 ❤
Serene xoxo
http://www.imserenel.wordpress.com
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Thank you so much Serene! ❤ I feel like I haven't talked to you in so long! I missed you! ❤
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very nice!
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Thank you! ❤
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Hi Dorkchops. Loved reading about your workout, thanks so much for putting it out there. I love working out and love hearing what others do. I think you made a typo (did you? or not..) when you said 5.30 km/min…did you mean that or something else?
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Hi! 😀 Thank you so much! 😀 I love reading about what other people do too and oh yes I totally skipped over that! Thank you for letting me know, I’ll go fix that right away!
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Love this! Well done with your PB’s! I wanna see what your quads look like haha. Big fan of planks eh? What’s a wall plank? X
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Thank you! Hahaha my quads are not defined at all! 😛 and wall planks are where you have your feet up against the wall and your elbows on the ground! 😀
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Oh wow! I bet that’s hard. Good for you!
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Thank you! 😀 Eating clean is probably the hardest part! 😛
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What time do you prefer working out? morning or evening? I’m not so much of a morning person so its usually difficult to get up and workout in the morning
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Do you workout in the morning or evening? I’m not a morning person so its really hard working out in the morning
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I workout in the evening hehe. Don’t worry I would find it really really hard to workout in the morning too!
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Your fitness routine is cool ! But I’m more into yoga these days… Will you ever talk about yoga on your blog ? 🙂
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Thank you! 😀 I used to do yoga all the time but I haven’t lately. 😦 I definitely will talk about it once I start getting into it again hehe.
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I’m really impressed dear! Good job 😀 can’t wait to read your next posts about your fitness. 🙂
I started power yoga a few months ago and I love it!
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Thank you so much! I can’t wait to write more about fitness also so I’m glad you’re looking forward to them! 😀 ❤ I've never tried power yoga before but it sounds like so much fun!
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Reblogged this on Inner Faith Wealth Builders and commented:
Wonderful report on fitness. This is very helpful, women over forty struggle with weight gain and give up on theirselves. This article gives excellent examples.
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I needed some inspiration, thank you! 🙂
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Hehe you’re welcome! 😀
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Thank you for dropping by my blog.
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You’re welcome! 😀
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Reblogged this on By the Mighty Mumford and commented:
MEGA-MUSCLES?????
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Reblogged this on Palomino Body Shop and commented:
Thanks for sharing your workout routine. A lot of us go about thinking our day can’t get any easier for a few minutes of workout?
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Reblogged this on Crazy Pasta Child.
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Thanks for the follow! Come back soon! The wedding ideas are awesome! light and love, Shona
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You’re welcome Shona! 😀
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