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Full Body Workout Routines...Pump It UP Like A Fit Chick!
As women, we are always pressed for time so I developed a collection of workout routines that combines upper and lower body for a full body workout. Find muscles you never knew you had by combining strength training and interval cardio into a non-stop, kick butt workout. When done properly, they are nothing less than the most effective fat burning workout routines. Since we are hitting every muscle group in one kick-butt workout, you only need to do this work out 2 times a week. Research shows very little difference in strength gains when the same muscle groups are trained 3 versus 2 times a week. In addition, your muscles need to be able to recover and refuel in order to grow and develop. For this reason, never work the same muscle groups on consecutive days. Try this workout on Monday and Thursday or Tuesday and Friday…you get the idea. Lets Do It Circuit Style We will be performing these workout routines in the form of a circuit…no rest in between exercise. Circuit training builds lean muscles, while keeping your heart rate up for an added aerobic workout. For this reason, it is the most efficient way to burn fat. You will start with an upper body exercise and jump right into a lower body lift while your upper body is resting and then move in to a core exercise. So, moms, you get a better workout in a shorter amount of time! There are 4-6 mini circuits within the big circuit/workout. Perform each mini circuit once with no rest in between each exercise before moving on to the next mini circuit. Allow yourself 60 seconds “rest” between each mini circuit. Don’t sit down though. Keep moving, get a drink of water, stretch but don’t just sit down…your muscles need to stay warm. Start off with the goal of completing the workout routine once with the proper form. For more calorie burn, work your way up to doing each mini circuit twice before moving on to the next.
Gotta Love Supersets I also love to incorporate supersets into the workout routines. Again, a type of training strategy that eliminates the rest period by performing one exercise after another. While there are numerous ways to incorporate supersets, we are going to focus on combining two exercises that concentrate on the same muscle group. For instance, chest press followed directly by pushups. I love this method, especially for women, because it allows us to overload our muscles without using large amounts of weight and increase the intensity for a greater caloric burn. Watch your Reps …concentrate and take your time. Each movement should be controlled…never let momentum take over and don’t swing the weights. Really focus on the eccentric (ex. Downward phase of a bicep curl) phase of each movement. Don’t let gravity take over…don’t let the weight just drop. Control it! This is such an important part of muscle development yet is the most neglected. How many reps? We will continuously be changing that up so that your muscles don’t have time to adjust and you don’t plateau. I will specify the number of reps for each exercise. Having said that, you should be using enough weight so that the last three reps are pretty difficult. Remember, concentrate on your form and take your time!
Your Pre-Designed Workout Routines!
*Level: Beginner Not sure how to do some of the exercises? Click here for a list of exercises and their descriptions
*Level: Intermediate-Advanced Not sure how to do some of the exercises? Click here for a list of exercises and their descriptions
Can't get enough? Try these split routine workouts!
Way to BRING it like a fit Chick! Now is a good time for a snack with some protein in it to help your muscles recover and build! Remember, always warm up before you start. Lifting on cold muscles increases your risk of injury. If you have a treadmill or elliptical, warm-up or 3-5 minutes at about a 3-4 RPE. If you are at home, do 3 minutes of jumping jacks, high knees, running in place or a combination. When you are done with your circuit, finish with a 3-5 minute cool down. Feeling motivated…add 15-20 minutes of interval cardio on to your workout. Remember, fitting back into those “skinny jeans” requires strength training, cardio and healthy eating.
Your nutrition is going make or break your success. Try to eat clean most of the time but don’t be afraid to treat yourself… every once in a while! Don't forget your two snacks a day...keep that metabolism revved up! Important: It is always a good idea to see a doctor before you start a new workout program. Never workout beyond your level of fitness. Start out slow and concentrate on your form…this is your “ME” time so love it, embrace it, enjoy it and BRING IT!
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