Matt and I have both been on our fitness journey for little over a year now. As we had both grown older, we had stopped being active, and found ourselves on the couch more than we wanted! When we met, I had just started the LiveFit Trainer by Jaime Eason, a 12 week body shaping, diet and exercise plan. Matt jumped in with me, and we have been swole-mates ever since. We just love going to the gym to ease tension and honor our bodies!
I thought some of you may want some ideas on how to spice up your current workout routine! We switch routines about once every 6-8 weeks, depending on how we feel. Your body can get used to certain routines, so getting results takes switching it up! This confuses the body (which is apparently a great thing) and boom- weight loss and more muscles!
Since we started working out, I have lost 10 pounds and 7% body fat! I find that the key to my success is diet first, and HIIT workouts for cardio burn, without overdoing it! The workout is broken into 4 sections, A-D, which have associated exercises. In order to burn calories (and fat) while still doing what we love (weight lifting), you must do high-intensity style training. This involves doing the weight circuits, back to back, without rest.
For example, in workout A, we do one set of bench press, jump over to do one set of bent over rows, and then end with the barbell step ups, without resting. Rest one minute after each circuit is complete, and repeat until you finish the sets.
For our cardio, we will choose something that sounds the best for the day- on days we have tons of energy, we do 30 second sprints, 30 seconds of rest, on and off, for 17 minutes, and finish it off with a 3 minute walk.
On days we are not feeling as great, or we are sore, we may swim laps for 20 minutes, or do the eliptical machine. It has to fit into YOUR lifestyle or you will never stick to it! Do the things you enjoy! We also make sure to do our weekly yoga, to stretch and rebuild our muscles.
Here is our current plan, we just started this week- and we are, well, sore as all hell.
Monday: Run Day (3-5 mile run)
Tuesday: Workout A
Friday: Workout B
Saturday: Workout C
Sunday: Yoga & Light Cardio (Walking or Hiking)
Inclined Bench Press 2 Sets X 6-8 Reps
Bent Over Row 2 Sets X 8-10 Reps
Barbell Step Ups 2 Sets X 8-10 Reps per Leg
High Knees 30-60 seconds
Mountain Climber 3 Sets X 12-15 Reps per Side
Plyo Pushups 3 Sets X 10-12 per Side
Chins Ups or Revers Grip Lat Pull Down 2 Sets X 8-10 Reps
TRX Jackknife Abs 2 Sets X 12-15
Tricep Dips 2 Sets X 12-15
2 Sets of 10-12 Bicep Curl
2 Sets of 30 Reverse Crunch
2 Sets of 10-12 Arnold Press
2 sets 10-15 skull crushers
**20 Minutes HIIT Cardio**
Barbell Squats 2 Sets X 8-10 Reps
Body Row 2 Sets X 10-12 Reps
Plank 60 seconds
Box Jumps 3 Sets X 12-15 Reps
Pushup to Plank 3 Sets X 15-20 Reps
Bicycle Crunches 3 Sets X 20-25 per Side
Dumbbell Lunge 2 Sets X 8-10 per Leg
Dumbbell Front Raise 2 Sets 8-10 per Arm
Good Morning 2 Sets X 10-12
Dumbbell Side Raise 2 Sets of 8-10 per Arm
3 Sets of 10 Leg Press
3 Set of 10 Lying Leg Curl
3 Sets of 10 Leg Extensions
3 Sets of 10 calf raises
Barbell Bench Press 2 Sets X 6-8 Reps
Barbell Deadlifts 2 Sets X 8-10 Reps
Hanging Leg Raises 2 Sets X 12-15 Reps
Clean and Press 3 Sets X 10-12 Reps
Jumping Jacks 3 Sets X 25 Reps
Pull Ups 2 Sets X 8-10 Reps
Lat Pulldown 2 Sets X 8-10 Reps
Tricep Extensions 2 Sets X 10-12 Reps
Split Squat 2 Sets X 8-10 Per Leg
3 Sets of 30 seconds Dolphin Planks
3 Sets of Ropes 30 sec
3 Sets of 8-10 Pushups or Tricep Pushups
**20 Minutes HIIT Cardio**