Health and Fitness
MY WEEKLY WORKOUT ROUTINE
My Workout Split!
I think one of the most important things about working out is a specific workout split that works for you. A workout split is basically just your workout schedule and what you will be working out each day. For me personally I see a lot of growth doing a 5 day workout split, with 2 days off. This has been a huge work in progress, especially because I am so used to going to the gym every day or 6 days a week so this has been an adjustment but my body responds really well to it. I do 2 leg days a week, 2 upper body days a week, and one isolated cardio day. I will go more into depth about each of these below, so lets just get into my split!
MONDAY- LEGS
Every Monday I like to get in my first leg day. I do this because legs are one of the harder workouts that I do and if I don't get it done on Mondays I can struggle to get two leg day sessions in each week. Also, legs have always been one of my least favorite body parts to work (I have no idea why) but recently I have started liking my leg workouts, so I'm trying to live it up. I usually try to work both my quads and hamstrings on Mondays, but there are times that I am feeling like isolating my quads and so I will usually try to isolate my quads on one of my leg days, and then on the next leg day I will isolate my hamstrings and glutes.
TUESDAY- SHOULDERS AND TRICEPS (and maybe a little chest... maybe)
MY FAVORITE DAY! Yes, I love shoulder day. I gotta get those nice shoulder boulders to emphasize my stubborn arms if you know what I mean. But seriously, my arms for some reason LOVE to hold all my fat so I have to work shoulders to make them look a bit smaller, plus who doesn't love those nice caps? I like to separate my shoulders and triceps together because most of these motions are considered a pushing movement, and vise versa with back and biceps, most of these motions/exercises are considered pulling motions. So Tuesdays are my Push Days.
WEDNESDAY- CARDIO
Oh yes the dreaded cardio. I have made a cardio post earlier on this blog, and I stay true to what I said. You need to find a cardio that you love and can stick to. Lately, I have been doing HIIT. My usual routine is about a 15 minute HIIT workout, that is 30 seconds on 30 seconds off with 5 different exercises and after I do all 5 of those, I rest for 1-2 minutes and repeat those exercises for another 2 sets. I have absolutely loved doing this, it's great because you can switch it up every week to whatever you want. Also, if you want you can incorporate these workouts at the end of any of your lifts to burn an extra few hundred calories. My other form of HIIT that I have recently been doing is Boxing. Trev got me back into boxing and yet again I feel like a badass. Plus, my apple watch calculates me burning about 350 calories in a 30 minute session! AMEN.
THURSDAY-REST
FRIDAY-LEGS
Another leg day woot woot. So I went into depth about my leg day ordeal on Monday, so most likely I will try to isolate what I think I didn't work as hard on that Monday, So say I isolated my quads on Monday I will try to isolate my hamstrings and glutes a bit more today. For example, I try to incorporate two compound movements into my leg days so on my hamstring and glute day I will usually do deadlifts, and hip thrusts or squats. And then I will work out with a few more accessory movements like hamstring curls or lightweight goblet squats. I will be posting my everyday leg day soon so stay tuned.
SATURDAY- BACK AND BICEPS
Back and Bicep day or what is known as a pull day. This used to be my favorite day of the week, I loved working my back. I'm not the very biggest fan or biceps. My back grows like a weed, and so recently I have been trying to chill and not lift as heavy and just tone up so I have been trying to do more reps less weight, but man of man my back is killer. There are different exercises that hit different parts of your back but I enjoy working out my Lat's the most doing Lat pulldowns, and then rows. If I could preach one thing to grow and tone your back its rows baby. There are so many types of variations, so maybe I can film a back day routine on the gram and post in on there. Secondly, biceps. Biceps are a particularly easy muscle group to hit, because you basically just need to do bicep curls. There are also quite a few variations of those as well, like hammer curls, close grip curls, wide grip curls, spider curls, preacher bench curls. So girl whatever you do that you are curling your bicep towards you, those bad boys are gunna grow.
SUNDAY- REST
There you go everyone that is my workout split. If you have any questions, feel free to dm me or leave a comment!
xoxo
I think one of the most important things about working out is a specific workout split that works for you. A workout split is basically just your workout schedule and what you will be working out each day. For me personally I see a lot of growth doing a 5 day workout split, with 2 days off. This has been a huge work in progress, especially because I am so used to going to the gym every day or 6 days a week so this has been an adjustment but my body responds really well to it. I do 2 leg days a week, 2 upper body days a week, and one isolated cardio day. I will go more into depth about each of these below, so lets just get into my split!
MONDAY- LEGS
Every Monday I like to get in my first leg day. I do this because legs are one of the harder workouts that I do and if I don't get it done on Mondays I can struggle to get two leg day sessions in each week. Also, legs have always been one of my least favorite body parts to work (I have no idea why) but recently I have started liking my leg workouts, so I'm trying to live it up. I usually try to work both my quads and hamstrings on Mondays, but there are times that I am feeling like isolating my quads and so I will usually try to isolate my quads on one of my leg days, and then on the next leg day I will isolate my hamstrings and glutes.
TUESDAY- SHOULDERS AND TRICEPS (and maybe a little chest... maybe)
MY FAVORITE DAY! Yes, I love shoulder day. I gotta get those nice shoulder boulders to emphasize my stubborn arms if you know what I mean. But seriously, my arms for some reason LOVE to hold all my fat so I have to work shoulders to make them look a bit smaller, plus who doesn't love those nice caps? I like to separate my shoulders and triceps together because most of these motions are considered a pushing movement, and vise versa with back and biceps, most of these motions/exercises are considered pulling motions. So Tuesdays are my Push Days.
WEDNESDAY- CARDIO
Oh yes the dreaded cardio. I have made a cardio post earlier on this blog, and I stay true to what I said. You need to find a cardio that you love and can stick to. Lately, I have been doing HIIT. My usual routine is about a 15 minute HIIT workout, that is 30 seconds on 30 seconds off with 5 different exercises and after I do all 5 of those, I rest for 1-2 minutes and repeat those exercises for another 2 sets. I have absolutely loved doing this, it's great because you can switch it up every week to whatever you want. Also, if you want you can incorporate these workouts at the end of any of your lifts to burn an extra few hundred calories. My other form of HIIT that I have recently been doing is Boxing. Trev got me back into boxing and yet again I feel like a badass. Plus, my apple watch calculates me burning about 350 calories in a 30 minute session! AMEN.
THURSDAY-REST
FRIDAY-LEGS
Another leg day woot woot. So I went into depth about my leg day ordeal on Monday, so most likely I will try to isolate what I think I didn't work as hard on that Monday, So say I isolated my quads on Monday I will try to isolate my hamstrings and glutes a bit more today. For example, I try to incorporate two compound movements into my leg days so on my hamstring and glute day I will usually do deadlifts, and hip thrusts or squats. And then I will work out with a few more accessory movements like hamstring curls or lightweight goblet squats. I will be posting my everyday leg day soon so stay tuned.
SATURDAY- BACK AND BICEPS
Back and Bicep day or what is known as a pull day. This used to be my favorite day of the week, I loved working my back. I'm not the very biggest fan or biceps. My back grows like a weed, and so recently I have been trying to chill and not lift as heavy and just tone up so I have been trying to do more reps less weight, but man of man my back is killer. There are different exercises that hit different parts of your back but I enjoy working out my Lat's the most doing Lat pulldowns, and then rows. If I could preach one thing to grow and tone your back its rows baby. There are so many types of variations, so maybe I can film a back day routine on the gram and post in on there. Secondly, biceps. Biceps are a particularly easy muscle group to hit, because you basically just need to do bicep curls. There are also quite a few variations of those as well, like hammer curls, close grip curls, wide grip curls, spider curls, preacher bench curls. So girl whatever you do that you are curling your bicep towards you, those bad boys are gunna grow.
SUNDAY- REST
There you go everyone that is my workout split. If you have any questions, feel free to dm me or leave a comment!
xoxo
CARDO? MORE LIKE CARDI-NO.
Oh man, its time to talk about cardio.. I'm sure I'm not the only one who has had to drag themselves onto the treadmill, or sit and count down the clock until you hit your 30 minutes or watched as the calorie counter counts up until you hit your goal 200 calories each day. I don't know what is slower, watching the microwave count down as you're waiting for your spaghetti O's or running on the treadmill when your motivation is slowly slipping. Trust me girl, I get it *barffffffffff*. But since cardio is extremely important in maintaining a healthy lifestyle and has many benefits on the body we continue enduring the fantastic beast we call cardio. (If you haven't noticed by now, cardio is not my favorite.) Due to this is have found some fun and effective ways to get your cardio done, while keeping things exciting and fresh.
My 5 Favorite Cardio Workouts:
- Swimming
I absolutely love swimming. Not only does it tone your upper body as well as your lower body, but it is one of the most efficient forms of cardio. On average swimming burns almost double the calories of running on a treadmill! Plus who doesn't want a swimmers bod?
- Jump Roping
Yes, that fun thing you did at Recess in Elementary school is a killer workout. Jump Roping is a fantastic workout to do basically anywhere. I usually do 1 minute jump roping and then take 1 minute rest and repeat 10 times. Trust me you are pooped by the time you are done. I usually lay on the ground for a solid 5 minutes when I'm done because I am ExAUstEd.
- Boxing
My lovely boyfriend introduced me to this bad boy about 6 months ago and ever since we started boxing together I am HOOKED. Not only do you feel like a badass when you are punching the bag, but just 30 minutes of boxing can burn up to 400 calories. WHATTTTT. Yes, you heard me 400 calories! And a major bonus-- you are one step closer to becoming Rocky Balboa.
- Interval Training
I like interval training when it comes to switching things up and pushing your brain and body to the limit. I usually like picking three different exercises and pushing myself extremely hard on every single one and then repeating it 3 times with a 1-2 minute rest in between. One interval that I have been doing is
- 30 second sprint on an inclined Treadmill
- 2 minute Row
- 2 minute Stair Stepper at a challenging level
1-2 minute rest then repeat 3 times-- you can always switch up the workouts just make sure you are keeping your heart rate up! Have fun and Good Luck:)
- Go Outside!
One thing that I think a lot of people forget about is how fun it is to just get out of the gym out of the house and spend some time outside. For me I love to soak up the outdoors in the spring and summer because I absolutely hate Utah's winters. So for me as soon as it hits around 60 degrees I'm outside doing something. This summer Trevin and I have been rollerblading like crazy, and just kicking around the soccer ball. We like to go out on trails and run and hike and adventure in the mountains as well. It's so easy to just walk outside and do something active. Go for a walk or go biking! Another idea to get a good cardio session in outside is to go to your local track and field and run stadiums or around the track. Find something you love and stick to it!
Time for me to go get in a nice workout, without the dreaded treadmill;)
Go kick some cardio butt!
-- Nicole
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