I always start each workout with at least 10 minutes of cardio. I typically do the treadmill because i'm a runner, but the stepper and sit-up bike are a super alternative. I like to get my heart rate going at least a little bit before I lunge into the weights. I would say to always incorporate weights into your workout routine. You might think you are going to get too "Manly" and get too "bulky," but that is a myth. You need weights to get stronger and have more definition. If I haven't worked out in a few days (or more) I usually do a medley of arms/abs/legs to get my body back used to working out. Once i've done this, I will pick a day to solely target one focus group: Upper Body (aka arms), Abs, or Legs. I will admit, I am not 100% consistent at the gym, but hey- I've got to have a life too. Some weeks I am super dedicated and workout all 7 days. Sometimes, (I hate to say it) I can go a week without working out. Then I start to feel antsy and my boyfriend probably thinks I'm super short with him. :) But, each time I go to the gym if I'm in the routine, I switch up what day I do. Monday I might start with legs. Tuesday I'll pick abs. Let's say Wednesday and Thursday I'm too busy. But Friday I'll pick back up with upper body cause I haven't been away for that long. I hope you like some of my workouts. Another great way to stay fit and keep your metabolism high, is fasted cardio. Fasted cardio means that you have to right right whe you wake up, and you haven't eaten anything yet. This forces your body to use the "stored fat" it already has for energy, instead of the breakfast you ate right before. Eventually, I'll get to posting a video example beside each step, for the visual learners. :) Until then.....
"First Day Back" Short Workout:
1) Run/cardio for 15-20 minutes
2) Flat Mat: 20 basic crunches, twist knees to either side 15 crunches, twist knees to other side 15 crunches
3) Flat Mat: 15 tricep dips, 10 girl pushups
4) 20 butt lifts while lying on your back
5) Repeat steps 2-4
1) Run on treadmill for 20 min 5.0 speed 1.5 incline.
2) Flat Bench - one-legged lunges: 7.5 weights in each hand. Put one back leg on a flat bench. Stabilize on one leg and squat down, making sure your knee does not go beyond your foot. Repeat 12 times on each leg.
3) Deadlifts: 12.5 or more weight. Stand hip width apart and keep legs straight - slight bend in the knee to prevent your knees from completely locking up. Bend over half way with weight, squeezing your butt to get you back to upright standing position. Repeat 12 times.
4) Flat Bench- Squats: take the same 12.5 or more weight and put over the back of your neck. Squat down and touch your butt to the flat bench. Repeat 12 times.
Repeat steps 2-4 two more times.
Run 5.0 speed 1.0 incline for 15 minutes
1) Ab cruncher machine: 3 sets 12
2) Side twist machine: 3 sets of 12 both directions
3) Flat Bench: Put your butt at the edge of the bench with your legs out straight. Wrap your ankles around the sides of the bench for stability. with a 10lb weight, lean your upper body back until it's horizontal. Hold for a second or two, then come back up. Repeat 12 times.
4) Flat Bench: Put one knee in the center of the bench. Hold a 10lb weight on the same side that your knee is on the bench. Bench towards the weight, crunching your side. Repeat 12 times on each side.
5) Flat Bench: Lay on the bench with your butt right at the end, legs hanging off. Raise and lower your legs vertical to horizontal, 10 times up and down. Them twist your legs side to side, to get your side abs. 10 times each side. Repeat this step three times
6) 3 sets of 12 Superman on mat
Upper Body Day:
1) run 1 mile
2) Flat Bench Press: 10lb each side of the bar, 10 reps
3) Tricep: Bend and straighten your arms behind your head with a 12.5 or higher weight.
4) Repeat steps 2 and 3, two more times
5) Decline Bench Press: 10lb weight on each side of the bar. Do 3 sets of 10.
Cardio of your choice for 20-60 minutes. Low intensity. Brisk power walk, bike, stepper on low speed, light jog. I will get further into detail with this including your desired heart rate range.