My Basic Workout Schedule

Since I’ve head a few people ask me about what I do for exercise, I thought I’d write up a post for you all here!

Okay, so this is basically what I do for exercise. Each are not exactly in this order, but I generally follow a similar guideline each day, especially for leg day…

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Day 1 – Arms & Abs Pt 1: This day I focus mainly on biceps/triceps.

  • Start off with 10 minutes of cardio warm up (I usually do the elliptical just so I can get my arms in with the workout).
  • Optional: Row machine for 2-3 minutes for more cardio and to warm up the arms
  • Lat pull down: 3 x 10 reps (if you go heavier, you may only be able to do 6-8 reps)
  • Dumbbell bicep curls SUPERSETTED with tricep kickbacks/extensions: 3 x 10. Supersetting helps improve cardio PLUS you get your workout done faster 😉
  • Dumbbell Lateral raises (for deltoid muscle) SUPERSETTED with standing lateral external rotation. 3 sets of 10 Lat raises, 2 sets of 15 external rotation
  • AB WORK: I usually go to the assisted dip/chin up machine and perform a few of the following:
    • Hanging pike raises (however many you can do)
    • Hanging tucks side to side
    • Hanging tucks straight forward
    • Supported on dips handles – flutter kicks
    • Supported on dips handles – tucks
    • Supported on dips handles – tucks side to side

Day 2 – Leg Day Pt 1: I will usually do one heavy lift on this day, the other on the next. Let’s make this one squats.

  • Start with 10 minutes of cardio. I usually get on the bike or stair stepper for leg days.
  • HEAVY LIFT – Squats. I do a “ladder” technique
    • 10 reps bodyweight squats – check my form
    • 10 reps with the bar
    • 8 reps with some added weight (pending what you can do)
    • 3-6 reps x 3 sets of the maximum weight
    • 8 reps with added weight
    • 10 reps with the bar
  • Here’s the kicker – in between each of those sets when I rest, I also do 10 reps of lunges on each side, so yes, I superset that as well:
    • Forward lunges
    • Backward lunges
    • Side lunges
    • Skiier lunges (crossover)
  • Next I move onto the smaller muscles and more isolated machines
    • Leg extension machine 3×10
    • Prone hamstring curl 3×10
    • Hip abduction/adduction machine 3×10
    • Hip thrusters (as long as I can find a non-awkward-space) 3×10

Day 3 – Yoga + Run: I also do yoga throughout the week, and I’ll be honest – I don’t always run. BUT it’s a good idea to do some cross training in the middle of the week! Whether that be yoga, running, hiking, whatever! Yoga has helped me SO much when it comes to arm strength!

Manduka

Day 4 – Arms & Abs Pt 2: This day I focus mainly on my upper/lower back.

  • 10 minute cardio warm-up (elliptical)
  • Optional 2-3 minute row machine
  • Lat pulldown 3×10
  • Low Rows 3×10
  • Overhead press 3 x 10 (or however many I can do)
  • Pull-ups, assisted or not – however many you can do
  • Pull-ups/rows at an angle 3×10
  • AB WORK: I usually go to the assisted dip/chin up machine and perform a few of the following:
    • Hanging pike raises (however many you can do)
    • Hanging tucks side to side
    • Hanging tucks straight forward
    • Supported on dips handles – flutter kicks
    • Supported on dips handles – tucks
    • Supported on dips handles – tucks side to side

Day 5 – Leg Day Pt 2: Other heavy lift (deadlifts):

  • Deadlift with similar ladder technique as squats
    • Bar only – to check form
    • Add weight as able and complete a set of 10, 1-2 sets of 6-8, a set of 10 (or just however many you can do) – KEEP GOOD FORM ESPECIALLY FOR DEADLIFTS! Lighter weights are totally fine.
    • Superset with lunges in between
      • Forward, Backward, Side, Crossover/Skiier Lunges
    • Leg extension machine 3×10
    • Prone leg curl 3×10
    • Sidesteps with theraband (for hip abduction and more booty work!)

Day 6 – OTHER/RANDOM THINGS/WHEN ALL THE EQUIPMENT IS TAKEN/PERSONAL PT:

  • Kettlebell workout!! I do this when all the leg day equipment is taken..because usually the kettlebells aren’t 😉
    • Kettlebell Swings: 2-3 sets of 20 reps
    • Kettlebell Sumo Squats: 3 sets of 10
    • Single leg deadlift (try these first without kettlebell.. you will likely need a lower weight. Really focus on stabilizing core here prior to adding weight! It’s a good balance activity)
  • Personal PT workout for hips (I do this because I’ve had knee injuries and I want to prevent further injuries!)
    • Clamshells: 2 sets of 20 (both sides)
    • Bridges: 2 sets of 20
    • Single leg bridges: 2 sets of 15 (squeeze your booty first here-not your hamstring! People have a tendency to cramp up easily because of that)
      • On ground
      • On bosu ball for extra strength/balance requirement
    • Personal PT workout for arms
      • “Sahrmann Slides” – to help improve the movement of your scapula and help balance out your arm/shoulder muscles
      • Push-up plus – can do the push-up part, or just protract your shoulders and push into the ground to help activate your serratus muscle (again helps to improve scapular mobility and control)

After each workout, I try to either drink a protein shake (plant-based for me, but whatever you choose!) or eat a protein bar/cookie (highly recommend Lenny&Larry cookies, plus they always have a sale..) within 30 minutes. If it’s not that early, it’s okay, that just tends to be the most optimal time for GAINZ 😉

I will do my best to post pictures and videos soon. But in the meantime, hope this helps! Feel free to message/email me if you have any questions 🙂

Instagram: @jennpalmer19
Email: jnpalmer19@gmail.com

Until next time,

Jen

Organifi

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