5.19.2015

Strength Training Routine and my Workout Must Haves

Sorry for the radio silence the last few days! My computer was on the fritz and then it died on me (fingers crossed it can be saved).   We've had no air conditioning for the last six days and our basement flooded. Sooo I've been a bit preoccupied with really boring sucky grown up stuff.  Thankfully our AC is back, I broke out my old Dell from 2007 to blog on (whoop whoop!) and our basement is drying out.

Moving on!  Today I wanted to share with you an example of one of my strength training days.  First of all for a little background.  I love lifting, I actually prefer it more than cardio so I've always been very comfortable in the weight room at the gym. My two main problems (that convinced me to sign up for the class) were that I usually lift alone and I've been doing the same exercises for 10 years.  I knew that I needed someone to push me out of my comfort zone and make me try new things.

Our class is one hour long and starts with a warm up, then the days routine, then ends with a metabolic finisher.

Warm up:
Glute Bridge- 10
Fire Hydrants- 8 each leg
Hip Circles- 6 clockwise, 6 counter clockwise. Each leg
Thoracic Rotation- 10
Squat to Stand-  8

Routine: We do three supersets and one tri-set each day.  A superset is when two exercises are performed back to back without stopping and a tri-set is when three exercises are performed back to back without stopping. This means no rest between exercises but you can rest between supersets.

Superset A:
Goblet Squat- 3 sets with 12 reps
Push Up- 3 sets with 8 reps

Superset B:
Lunge- 3 sets with 8 reps
TRX row- 3 sets 8 reps

Superset C:
Plank- 3 sets, hold for 45-60 seconds
Side  Plank- 3 sets, hold for 45-60 seconds

Tri-Set:
Glute Bridge- 3 sets with 12 reps
Band Pull Aparts- 3 sets with 10 reps
Medicine Ball Slams- 3 sets with 8  reps

Finisher Example-she changes these up on us all the time but here is an example of one we've done.
-5 plank to push ups
-15 box jumps
- 10 medicine ball slams
Repeat each set 3 times. Rest 30 seconds between each set.

As I mentioned before the best part about this program is that I can do these workouts on my own once this program is over to keep up the routine.  If you're nervous about lifting I highly suggest working out with a trainer to learn exercises that work for your body and the proper technique to do them.  My trainer has 4 kids so she's great on helping you get the pre-baby body back and understands what I'm dealing with and can help. I think it really helps to work with a trainer who understands what you're trying to achieve and how hard it might be to get there.

Now I couldn't get through my workouts without some of my favorite gear:


Workout must haves



1. Garmin Vivofit-  This is used to track my steps and calories burned. I actually gave this to Kyle for Christmas but decided to try it out for a few weeks before getting my own. These are so eye opening to how much I move or don't move in any given day.

2. Asics GT-1000 running shoes- I desperately needed new running shoes and have been as Asics fan for years.  I decided to go with the more affordable 1000 level vs  2000 level since I'm just getting back into running. So far they have been great and I love all the fun colors they come in especially  the pink and ice blue I bought.

3. Old Navy Active Ruched Tank- I've talked about this before but this is the best pregnancy and post baby workout top! The ruching is so forgiving and the top is super comfortable and doesn't ride up at all.

4. Old Navy Active Compression Capris- I can't remember if I've talked about these before but if you're  looking for affordable compression workout pants these are the ones to get! The suck you in and have a high waist so they're super flattering.  I'm so surprised how much I have loved all the ON workout gear I've gotten lately.

5. Under Armour Tech Tank- This has become another favorite of mine! This is a nice loose tank top (great for pregnant or post baby) that is breathable and comfortable. I have it in pink and black but plan to pick it up in that aqua color next. For $24.99 it's worth it!

6. Zella Live-in Streamline Capris- Another favorite of might but on the pricier side for workout clothes these are awesome capris. I think they are well worth it at $52 because they really do suck everything in and the thicker waistband is flattering.

7. Nike Tempo Running Shorts- I have been wearing these running shorts since high school! They are my absolute favorite and I still haven't found another brand yet that are as good as these.

8. C9 Champion Medium Support Sports Bra- I'm not blessed like some of you ladies so I don't need a ton of support when it comes to sports bras and I love that you don't have to have a uni-boob anymore! I also think this is a great sports bra for nursing moms because it doesn't smoosh your boobs too much which could lead to problems- like clogged ducts which I've had twice now :(

9. Camelbak Podium Chill water bottle- We picked these up at Bed Bath and Beyond a few months ago on sale they've quickly become a favorite.  The fact that they are insulated and still light is a huge plus and they keep my water nice cold through out my workouts.

10. Nike Free 5.0 running shoe- I don't actually run in these because they don't have enough support for this overpronator but they are awesome for lifting! You should actually lift in shoes like this without too much support so that you work all your muscle groups properly. It's not wrong to lift in running shoes but if  you need a ton of support like me you might be doing yourself a disservice by lifting in your running shoes and not giving your legs a full workout. Just a fun fact I learned recently :)


If you lift what are your favorite exercises?  What are your workout must haves?  I would love to hear about anything I'm missing!  Does anyone have a running watch? I've been considering that over a vivo fit so I would love to hear about them.


*this post contains affiliate links. For more information click here.

9 comments :

  1. I'm all about asics. Actually just bought a new pair the other day, but I got the gel nimbus. That and the nike shorts are staples in my wardrobe. I actually wear the nike shorts when I'm not working out they're so comfortable. I don't have a running watch, I just use my phone when I run (probably shouldnt).

    liz @ sundays with sophie

    ReplyDelete
  2. I love kettle bell swings and squats on a bosu ball with weights. My trainer calls the fire hydrant one, bad dog. ha.

    ReplyDelete
  3. Target has some great workout clothes too! I am doing a bikini bootcamp exercise (I found on Pinterest) in addition to jogging and they are both kicking my booty

    ReplyDelete
  4. I love my VivoFit! Josh just took mine because his broke. I love that you're doing so much more lifting! I never saw as big a difference as when I added that in.

    ReplyDelete
  5. My workouts are very similar....but I love being part of a "power training" class..I still need the accountability to get up and show up.

    ReplyDelete
  6. Love a conditioning class. Conditioning is so important for overall health. I have an Up Jawbone as my fitness tracker.

    ReplyDelete
  7. Get it girl! Love those kicks. I got another pair of Asics recently - they're the best!

    ReplyDelete
  8. Glad your AC is back! Loving those sneakers and all the pretty colors :)

    ReplyDelete
  9. I have some pretty similar Asics! I love them!

    ReplyDelete

Thanks for stopping by my blog! Your comments make my day. If you have a question feel free to email me at eastcoastnat@gmail.com

Related Posts Plugin for WordPress, Blogger...

Blog Design by Get Polished | Copyright East Coast Chic 2017