It’s been a hot minute since I uploaded a workout video and shared a routine with everyone. I apologize that it has taken so long, but I’ve had a bit of a back log on my posting schedule! Today I had taken the day off of work to celebrate my extended birthday weekend, so today I treated myself to catching up on cleaning, cooking and working out. While this might not sound like a fun day off, it was exactly what I needed to reset and kick start a new routine! Today’s gym session took me over an hour because I finished off with a 45 minute treadmill session in order to meet my 5k distance goal. I aim to do a 5k three times a week now in preparation for an upcoming Spartan Race I am doing in April as well as starting to cut down some body fat for the spring and summer time. In the winter months I focus on limited cardio, but as the summer approaches I try to work it back in. It takes me some time to build up my running endurance so setting a goal of three of these a week keeps me on track and forces me to complete the task at hand.
Right now I am currently 112 lbs and 14.8% body fat. If you wonder how I know that, I use a special scale that tells me my weight in pounds, total pounds of water weight I am carrying as well as body fat. The scale is the Escali bodyfat scale
Right now I am aiming to be in the gym 5 times a week. I can always get in two times on the weekend but the weekdays have been really hard. I used to work out in the early morning, shower then go to work. Lately I have had a lot more meetings on my calendar and some start at 9am, which means I have to leave my house by 8:30, shower and start getting ready at 7:30 which puts my workout time at like 6am. While I am pretty good at doing that it’s been tougher and tougher for some reason to get up in the morning! So much of the time now I work out at night, which is not what I prefer. My gym is overly crowded at night and by the time I get home and change it’s almost 630/7pm, workout for an hour then cook dinner and it’s already 9pm by the time I eat. I wish there were more hours in the day, but I don’t want to complain.
So let’s get back to today’s workout which was a focus on arms and shoulders. The workout started with a 5 minute job on the treadmill to get me warmed up. Then I went into the following super sets, all of which were 4 sets and 10 or 15 reps.
Standing Dumbbell Upright Rows & Push Jerks Overhead
Cable Rear Delt Fly & Front Shoulder Raises with Dumbbells
EZ Curl Bar Skull Crushers and Barbell Bicep Drag Curls
Plank Smith Machine Pull Ups & Knee or Regular Push Ups
Once those exercises were complete I did a round of abdominal circuit training with a variety of ab exercises. These are really up to you what you choose to do but I did about 10 sets of a variety of them; V-Ups, incline bench crushes, leg raises, planks, obliques – just a ton of ab exercises. This is good to do a few times a week since you need to train abs like any other muscle group. You have to build and tax the muscles so you can see definition, but of course to see abs you need to lower your overall body fat, which is where cardio comes in.
Today I did my 5k on on the treadmill and I did a variety of sprinting, running, walking, walk on incline, run on incline, side step, walking backwards – a ton of variations. I was sweating throughout the workout and burned around 350 calories doing the cardio alone. After that I did some light stretching and then headed home to eat, since I worked out today fasted (empty stomach). To power my workout I used 1 scoop of Cellucor C4 Ripped
As for today’s workout outfit: Nike Pro Shorts in size medium
Check out a quick video from this workout:
Make sure to connect with me for more tips, workouts & advice:
Twitter – @missads1981
Instagram – @missads1981
YouTube – https://www.youtube.com/user/missads1981
Pinterest – https://www.pinterest.com/jerseygirltalk/
Facebook – https://www.facebook.com/jerseygirltalk
Vine – https://vine.co/MissADS1981
Connect with me on social media:
