First off, I want to point out that the workout routines I use should not be tried by beginners. The above workout is a HIIT routine I did this past Saturday and is most certainly something I would not recommend for the deconditioned individual. I got my start with ballet five years ago and started consistently lifting weights a year ago; thus, you have to condition your body slowly and gently. Do not ever compromise form for the sake of getting in more reps or lifting more weight than you can handle. If you are unfamiliar with exercise or unfamiliar with how to create a personalized routine, you will most definitely benefit from a personal trainer. Even just a couple of sessions can go a long way into making sure you exercise both safely and effectively.
To start, I do split routines, generally triceps/chest, biceps/shoulders/back, legs all on their own, and abs thrown in with one of my split routines (or abs and HIIT). I work abs 3x a week and throw in HIIT twice a week with one of my split routines: in between where I would usually rest, I throw in some cardio, like butt kickers. If I'm not doing a HIIT routine on a day I'm doing a split session, I usually get in 15 minutes of brisk walking on the treadmill at the end of my workout--and stretching the muscle groups I used. I either do HIIT workouts on my own or use a group exercise class to get in some vigorous aerobics exercise. When I can, I'll replace a HIIT routine with a ballet class--though I haven't been able to do ballet lately.
When I'm working out, I generally rest 90 seconds between sets, although sometimes I will go up to 2 minutes, especially if it's my chest. I generally get in 3-5 sets with 5-12 repetitions, depending on how heavy I'm lifting. The heavier you lift, the less repetitions you'll do. For example, I generally do 5 repetitions for my bench press and 12 per leg with weighted lunges. This repetition range is enough to cause muscle damage, and hence growth and repair. To ensure I don't plateau, I'll mix up my routine, like adding in breakdown training. And of course I ensure that one of my HIIT routines has me lifting lighter weights for higher reps.
Before and after my workouts, I make sure to consume a decent meal of both carbohydrates and protein.
Besides my sample HIIT routine, here is a sample routine I use when working out my chest and triceps:
Overall, I do my heavy weight training five days out of the week, light cardio one day, and I have one complete rest day.
What are your workout routines like?
ACE Certified Personal Trainer, NSCA Certified Strength and Conditioning Specialist, nutrition coach, young adult author, moody ballerina.
I help people perform without pain.
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The views expressed on this blog are entirely my own. Any advice I offer is not to be taken as medical advice. If you think you have contraindications to exercise, please see your physician before implementing any sample workout plans I present on this blog.
All images are either my own, from Canva, or Creative Commons