This post is a compilation of the workouts I did yesterday and today. I had a huge Christmas party to go to yesterday and before that started I had to go grocery shopping and then get my workout in. I had planned on doing abs yesterday, but I decided to do them today just before my cardio workout.
In case you missed my recent post about why people shouldn’t be afraid to lift heavy, it’s important that you read it if you have fears of getting “huge” if you lift heavy. In order to burn more fat and calories, you need to have more muscle mass. This allows your body to burn more while it is at rest, ie., while watching TV, riding in a car, sleeping…etc.
Leg Workout
Squats
- 1 warm up set x 15 reps, 35#
- 3 sets x 4 reps, 85#
Deadlifts
- 1 warm up set x 15 reps, 35#
- 3 sets x 4 reps, 95#
Leg Extensions
- 3 sets x 6 reps, 55#
Abs Workout
- Weighted Crunches: 3 sets x 25 reps, 8# dumbbell
Cardio Workout
- 2 minute warm-up @ 4 mph
- 30 minute steady jog/run @ 5.5 mph
- 8 minute cool-down @ 4 mph
Total Time: 40 minutes
Total Distance: 3.416 miles
Total Calories Burned: 402
I hope you’re having a great weekend and that the upcoming week is good to you!
All the best,
Melinda
I think I’m actually going to start weight training when I get back to the gym, instead of waiting for the right time. I am learning so much more now about what to do while training. I thought just doing cardio would be enough for the run but I had no idea that gaining muscle mass would help me as well, especially when I’m not exercising. I am one of those people who fear in getting big by doing heavy lifting. I am definitely going to see how much this changes my workouts.Thanks!
I think you’ll be surprised! I’m a bit backwards. I found it easy to strength train and only recently have started to do cardio on a regular basis.
Good luck to you!
Melinda,
Keep up the hard work! That’s good that you have a workout plan, because having a plan is one of the best things that you can do for long term fitness goals.