Happy Feelin’ Fit Friday friends! How’s that for alliteration!
Today’s post is a bit different. I’m updating and sharing an older workout from back in 2014. For the past couple months, I’ve been trying to update old posts and workout graphics to better match the theme of the blog these days. I want to have everything a little more streamlined. As I was updating some of the pages and graphics when I was stuck in the airport on Sunday, I went through this specific post and decided to re-share it with you. I haven’t strength trained in a couple weeks and this reminded me how much I love it.
While my strength training workouts have changed a bit since this first blog approved workout, I like this one because it goes from an upper body move to lower body move. It keeps the blood flowing and has a little cardio burst at the end of each circuit. It’s a good workout for those new to strength training.
I did change up a couple of the moves and simplified the content a bit, but you can view the original workout AND post on the blog still. I deemed it My First Blog Approved Strength Workout!
I created this workout for Monday morning. At 6:30am. This was the first time The Workout Bud (now Husband! Hah, how fun!) joined me for such an early morning workout, and even though I felt like he hated me and would never speak to me again during the workout, he gave the thumbs up to add it to the blog.
I was pretty excited.
I’m the first to admit that I have alot to learn when it comes to lifting and creating strength workouts, so to have the giant 250#, weight-lifting lover Workout Bud say I did a good job was pretty cool (I’ve definitely come a long way since this first workout for the blog! And I LOVE strength training now!). I’ve been asking him all kinds of questions about how to structure the workouts, plus taking some tips from a few bloggers (1, 2, 3), and using what I learned from my NASM studies.
For this workout, you’ll want to do 75% of your 1 rep max, the maximum amount of weight you can lift for 1 repetition of a specific exercise (you can find your 1 RM quick and easy with this handy calculator). This workout is for hypertrophy training (muscle building). However, it can easily be adjusted based on what what you are looking for (endurance, strength, growth). Here are some numbers:
- MUSCULAR ENDURANCE: 12-20 reps | 1-4 sets | at 50-70% of your 1 RM
- HYPERTROPHY: 6-12 reps | 3-5 sets | 75-85% of your 1 RM
- MAXIMAL STRENGTH: 1-5 reps | 4-6 sets | 85-100% of your 1 R
If you’re like me and new to lifting, you can do this same workout, just decrease your weight. My first week, I just did 60-65% of my 1 RM, so I could get familiar with the movements. I’m slowly progressing now that I am more comfortable.
Make sure to do a short warm up before you start. I try to do a specific dynamic warm-up, which is a warm-up that works the muscles I’ll be focusing on for the workout. For this workout warm up, I did: 5 burpees, 10 squat jumps w/medicine ball, 15 v-ups, 20 lunge jumps (total) and 25 high knees (total). Complete through once or twice.
- Hip Sled
- 21’s: perform a bicep curl, but rather than bringing the dumbbell all the way up, bring it halfway up. do this for 7 reps. then starting at the halfway point, curl the dumbbell all the way up and repeat for 7 reps. then complete 7 full bicep curls. think: starting point to halfway point for 7 reps, halfway point to the top for 7 reps and then full curl for 7 reps.
- Romanian Deadlift
- Skull Crushers
- Jacks to Burpees: perform 2 jumping jacks, followed by 1 burpee (can be half burpees, push-up burpee or champion burpee). repeat x 10.
- Weighted Lunges: perform a lunge like normal, except add your weight either over your shoulders in the form of an ez-bar or hold two dumbbells at your side.
- Hammer Curls: this is a variation on a bicep curl. instead of your palms facing up, your palms will face each other, dumbbells in a vertical position, perpendicular to the floor.
- Single Leg Romanian Deadlift
- Tricep Pull-Down
- B-ball Lunge Jumps: stand with feet shoulder width apart. lunge into a side lunge on the left side and twist your torso and touch your left foot with your right hand. push off your left leg and jump up into the air with your right foot and land back down into the left side lunge. this should be a quick movement. repeat x 10 on each side.
- Hack Squat
- Drag Curls: with ez-barbell or dumbebells in hand, arms and elbows in tight to the body, down at your side, drag the barbell/dumbbell up and back. Elbows should be bent and push back. The ending movement should be with the weight in the middle of your waist.
- Close Grip Bench Press
- Butt Kicks: stand straight up. pushing off the balls of your feet, bend your knee and kick your heel back and up towards your butt.
So fun to re-read the original post. I wish I could have told myself then how much I’d love lifting heavy things. And that The Workout Bud and I would be married nearly a year later!
Let me know if you try this one out. I might have to try it out again. I am pretty sure I have this workout in my notebook, so I can check out the weight I used then and compare it to what I can do now!
Be on the lookout for new workouts (I have a sweet new workout using the aerobic step!) and more from Burpees for Breakfast. BlogFest and IDEA World ruined me in such a good way. I’m pumped to share more with you next week!
In the meantime, check out the By Body Part Tab to see a couple of updates (and see more workouts). And the Bridal Bootcamp pages.
Do you love lifting heavy things? Are you new to lifting? What are your weekend plans?!