Fitness Friday

Hello hello everyone!  It’s Friday!  Thank goodness!

Today, I thought I would share with you one of my favorite workouts that I use
often.  I miss it right now because I am currently training for my half-marathon
with a lot of running (hmmm…imagine that!)!!!  This workout incorporates both
strength training and cardio and it includes some of my favorite strength
training moves.

{Disclaimer: I am not a medical professional and all information is strictly from what I have learned through being an aerobics instructor and my own personal opinion about what works best for me.  Please consult a professional  before starting any new exercise program.}

Strength training is one of my favorites things to incorporate into my workouts.  I think it is critical for women to use strength training and take advantage of all of the wonderful benefits that it offers.  First, regular strength training has been shown to increase bone density and reduce the risk of osteoporosis.  For me, this benefit hits home because my mom has shown signs that she is experiencing the beginning stages of osteoporosis, specifically in her hips.  My mom is in her mid-50s and is a tiny lady, which is one reason why she is prone to show these signs.  My mom is very active and regularly walks and strength trains with weights.  She figures that anything that may prevent her osteoporosis from getting worse is worth a shot!  In addition to the positive effects strength training has on bone density, it also does wonders for muscles and tendons.  The stronger we are in these areas, the less likely we are to be injured.  This is especially important as we become older.

source google

When it comes to muscle, I know a lot of women out there are concerned about what they will look like if they start weight training.  They are afraid that they will bulk up and put on weight.  It’s important to remember that a woman’s body does not naturally bulk up and build muscle like a man’s does.  With proper training and the dedication it takes to become a body builder, it is possible, but the average woman participating in a strength training routine will not put on that much muscle.  Instead, the training builds lean muscle mass, which makes the body look more toned and lean, just like its name implies!

Finally, strength training helps to build a strong foundation and core and helps your body burn calories more efficiently.  Every pound of lean muscle mass burns calories.  The more lean muscle mass you have, the more calories you burn, making your workouts more effective!  It is a great way to train because virtually anyone can do it.  Expensive gym equipment is not needed as you can just use your own body as resistance in addition to using small equipment like dumbbells, resistance bands, and kettle balls.  It is so easy to tailor strength training workouts according to your needs!

source google

This workout routine combines cardio with strength training and provides a way to work your entire body.  I use this routine often and it is one of my favorites!

Monday: Cardio
• 5 minute Warm up on treadmill
• 20 minute Jog on treadmill
• 10 minute Stationary Bike
• 10 minute Elliptical trainer
• 5 minute Cool down

Tuesday: Upper Body
• 8 minute Warm up on treadmill
• 3 sets Lat pulldowns
• 3 sets Dumbbell front raises
• 3 sets Bicep curls
• 3 sets Triceps pushdowns with rope
• 3 sets Dumbbell lateral raises
• 10 minute Cool down on treadmill

Wednesday: Off

Thursday: Cardio
• 5 minute Warm up on treadmill
• 20 minute Jog on treadmill
• 10 minute Stationary Bike
• 10 minute Elliptical trainer
• 5 minute Cool down on treadmill

Friday:  Lower Body
• 10 minute Warm up on treadmill
• 3 sets Squats on Bosu ball (LOVE my Bosu!)
• 3 sets Dumbbell lunges
• 3 sets Seated Calf raises
• 3 sets Kneeling arm and alternating leg kicks
• 3 sets hamstring curl with ball
• 5 minute Cool down on treadmill

Saturday: Core
• 3 sets Plank on Stability ball
• 3 sets Kneeling rollout with ball
• 3 sets crunches on Stability ball
• 3 sets Plank with alternating legs
• 3 sets Reverse crunches
• 3 sets Back extensions

There ya have it!  If anyone has any questions about any of the moves and how to do them, please let me know!  It’s a killer routine and will hit every muscle you have!  Perfect!

Here’s to an awesome Friday!  I’ll see you all later today!  ;-)

Do you strength train?  If you do, how many times a week do you do it?  What are some of your favorite strength training moves?