Continuing on from my Fitness Plan post, I wanted to share with you my list of workouts. I break my workouts down based on the different areas of the body and started them with two 5 lb dumbbells. For example, Monday, I did chest and triceps.
Monday
Chest and Triceps – 3 sets, 15 reps each
- Chest Press
- Tricep Extension
- Chest Flye
- Tricep Kickback
At the beginning of this fitness journey, I started out with 10 reps and 1 set of each workout. As the weeks have progressed, I have increased to 15 reps and 3 sets. I haven’t increased the weight of the dumbbells but will be increasing to 8 lb dumbbells.
Tuesday
Tuesday is legs and booty day and those workouts will consist of the following while using my dumbbells and a light loopband.
- Squats
- Sumo Deadlifts
- Bridge Lift
- Donkey Kicks
- Fire Hydrants
- Good Morning
- Dumbbell Step-Ups
- Lunges
2 5 lb dumbbells and a light loopband
I included the link for which loopbands I am currently using in my workouts.
Wednesday Through Thursday
Here are the remainder of this weeks workouts:
Cardio & Abs
- Ab Twist with Legs Raised
- Crunch Toe Touch
- Medicine Ball Crunch
- Reach Crunches
- Kettlebell Swings
Shoulders, Back & Biceps
- Arnold Press
- Dumbbell Upright Row
- Bent Over Row – Single Arm
- Rear Delt Flye
- Dumbbell Hammer Curls
- Side Dumbbell Raise
- Front Dumbbell Raise
- Dumbbell Pullovers
Friday
For Friday, you can choose any of those workouts to do. Perhaps there was a day you didn’t feel like you worked out good enough or you just want to add one more in.
Friday can also be your yoga and/or mediation day. The best part is you can mix these up rather than keeping them as listed above.
Stretching
Remember to stretch after you are done working out. I schedule those stretches with the muscle groups I am working out that day. For example, if I am working out my shoulder, back and biceps then I stretch my arms, neck and back.
Some good stretches can be found on Pinterest or Youtube, if you are unsure where to start.
