I used to reluctantly squeeze a weight workout into my schedule once or twice a week. Now I usually look forward to doing weights three days a week, but it’s still not easy. As I was doing my weight routine Monday, it struck me how certain moves always seem harder than others. I noticed this while doing my military-style push-ups. They seemed particularly hard yesterday, but they never seem easy.
Here’s a breakdown of my routine.
Group 1: deadlifts (15 lb wts)/military presses (15 lb wts)/push-ups
I do three sets of 15 reps each, cycling through without a rest.
Group 2: plie squats (single 20 lb wt)/tricep dips
I do three sets of 15 reps each, alternating without a rest.
Group 3: lunges (10 lb wts)/bicep curls (10 lb wts)
I do three sets of 15 reps each, alternating legs, and doing the bicep curls in alternating sets. (So, I do three sets for each leg, but only three sets of bicep curls.)
Group 4: squats (15 lb wts)/lateral raises (8 lb wts)/front raises (8 lb wts)
I do three sets with 15 reps of squats and 12 reps of each of the lateral and front raises, cycling through without a rest.
Group 5: bent-over rows (15 lb wts)/hamstring curls (Bowflex)/leg extensions (Bowflex)
I do three sets with 15 reps of rows, 12 reps on each leg of curls, and 15 reps of extensions, cycling through without a rest.
Group 6: chest press (15 lb wts)/crunches/tuck & pike (on fitball)
I do three sets with 15 reps of chest presses, 20 reps of crunches, and 8 reps of tuck & pike, cycling through without a rest.
Group 7: side-lying leg lifts (5 lb ankle weights)/crunches (on mat)
I do three sets with 15 reps of leg lifts (alternating legs to work adductors and abductors), and 20 reps of crunches, cycling through without a rest. (So, I do a total of six sets on each leg–three sets of adductors and three sets of abducotrs–and a total of six sets of different types of crunches.)
I find that the push-ups are always challenging (if not during the first set, definitely by the last!), as are the lateral and front raises. The tuck & pike move was ridiculoust at first (I could barely do four reps without falling off the ball) but I’ve worked up to almost eight reps with almost-good form. The side-lying leg lifts are just boring, but seem to be effective so I keep doing them.
What “staples” of your weight routine am I missing?
What moves always challenge you?
![The Ultimate Coffee Date](http://got2run4me.com/wp-content/uploads/2019/03/Ultimate-Coffee-Date.png" "The Ultimate Coffee Date")
what moves always challenge me? the cardio 🙂
ok in weights? dare I say Im pretty damn smitten with all of it
today Im stealing your routine and shall report back on twitter.
LOL! I can't wait to hear what you think. 🙂
wow killer routine
Wow! That is an extensive workout. I use mostly resistance bands and body weight resistance, but I also find push ups challenging. I love planks, although side planks are definitely challenging!
I really don't like resistance bands. I find them much harder than free weights.
That is quite a workout! I just do my 10 minutes of an Arms/Legs combo and 10 minutes of abs, ha! Even the legs part has been changed because I can't do lunges 🙁 (You know… my foot issues, it HURTS when I attempt to do lunges — I can do a modified version, putting the back leg on a chair or something, but I can't do them as fast)… I LOVE plie squats!!!
I've built up this routine over the past few months. I keep adding moves but don't want to drop others. Sometimes I do mix it up – like today I did some planks instead of the last set of abs, and I did a different hamstring exercise.
Do you ever do compound exercises like squat to military press or lunge with a lateral raise? Those really challenge to core. I have always found lateral raises a challenge too. I like to do more functional and compound moves. Some favorites right now are bowlers lunge which really targets the glutes. Hamstring pulls bridging on the ball. Single leg wall squats. I love planks, V-ups, and roll-ups. Those are just a few but I love variation and deviate from the standard exercises.
Oooh! I do love compound exercises! For some reason I don't push myself to do them on my own, but I have a few DVDs that have some in them–especially my Bob Harper Pure Burn Super Strength DVD.
Pingback: Doing What I Can | Running With Perseverance
Pingback: Workout Wednesdays: Working at Weights | Healthy Living Blogs