Hope you’re having a great Tuesday!
As you know, I like to workout a lot. It’s my favorite time of day and you may have seen a pic or too of me working out on Instagram.
For months, I’ve had many readers request a post about my workouts. Honestly when I read the first request, I thought to myself why in the world would anyone want to hear about my workouts? Then last week a newer gym goer complimented me saying “you’re workouts are really impressive” and although the regulars are always telling me my workouts look killer, I’ve become numb to it. As I thought more about that particular compliment, it dawned on me that I may have something to offer and may be motivation for other women.
I see many women in the weight section and kudos to them for being there! The weight section can be intimidating with all the meat heads. The women I see there are either completely on their game, confident and know what to do or they have no idea. The number one mistake I see is women not lifting enough weight. A bag of groceries weighs between 2-5 lbs. Most women can easily carry a bag of groceries.
A good rule of thumb is to go a little heavier than you’re comfortable with. You shouldn’t be able to complete a set of reps without really having to work for those last 4 reps. If you’re breezing through 12 reps, then you need to increase your weights. Lifting weights is meant to break down muscle tissue to rebuild lean muscle and burn fat. You’re not getting that with light weights. It’s also important to note that weight bearing exercise is really important for women. As women age, estrogen decreases which means higher chance of osteoporosis. This begins in most women around age 35. Weight bearing is key to protecting bones. I believe that as women age they should be doing less high impact cardio and doing more weight lifting. Now let’s workout!
This is a shoulder, chest, core compound functional (I like a little of both) workout I do. I like to work multiple muscle groups when I lift and I also like to add functional movements aka things we do in every day life. I split my workouts up to focus on specific muscle groups. I work shoulder, chest and biceps once a week. I like to add functional movements to all my weight movements to make them harder. This improves balance, strengthens weak areas (like gluteus) and engages the core for more stability. These are easy things a lot of people forget about. I’m always redesigning my workouts to keep my body guessing and small tweaks like these can make a huge difference in the difficulty of the workout. This workout has 7 sets. I do each set 2 times doing as many reps as I can complete. The number of reps varies depending on how much weight I’m lifting. Anywhere between 8-15 reps. I’m giving you my weight as reference. Use the amount of weight that is appropriate for you. Remember form over weights always.
[Tweet “Impressive Shoulder, Chest & Bicep Functional Workout #fitfluential #workout #weights”]
- Front dumbbell raise with 15 lb free weights. I extend one leg behind me during the movement to strengthen my gluteus.
- Seated bent over delt raise with 12.5 lb free weights. Keep head straight, core engaged & shoulders back. I also do this standing.
- Chest press with bridge. Keep core tight and hips pushed to the ceiling. I use 22.5 lb free weights.
- Standing shoulder press with 40 lb barbell. Isolate one shoulder while lowering the other shoulder alternating shoulders.
- Wall squats with bicep hammer curls with 15 lb free weights. This one burns!
- Dumbbell flies with leg raises using 12.5 lb free weights.
- Dumbell lateral side raise on a bosu with 12.5 lbs free weight. It’s tough to balance & lift weights.
- Standing alternating bicep curls with 30 lb barbell. Keep shoulders back.
- Glute extensions with exercise ball using a bench or hyperextension machine. See
- Bridge with pilates ball squeeze for hip adductors. I use a 10 lb pilates ball. My gym has one. You can also use a 10 lb free weight.
- Lat Pulldown pulling bar toward the front of the body to the breastbone to work chest. I lift 50-75 lbs.
- Lat Row pull toward you as you keep shoulders back and hips back. I lift 60-75 lbs.
- Push Ups the worst exercise ever!
- Exercise Ball Rollout these are harder than they look, but are the best workout for the pouch.
- Exercise Ball Jackknife my favorite exercise for lower abs.
- Exercise Ball Hip Raise keeping core tight, pull ball toward you keeping your feet on the ball the entire time then push ball away.
- Plank I plank for as long as I can. Skip the crunches. Planks & exercise ball work are really best core work.
That’s all! After finishing be sure to cool down and stretch. Let me know if you give the workout a whirl.
One order of business. I’m extending the Kozy Shack giveaway through the end of the week. I’m behind from Blend last weekend so if you haven’t entered, you have until tomorrow. I will select a winner & announce it on my Facebook page.
Do you think this workout’s impressive? Do you add functional movements to your training? Do you split your training?
Lots of Health, Food & Love,