My routine - advice?

missferoux

Hi all. Below is the circuit routine I've started doing 2-3 times a week. Along with this I tend to do 15-25 mins of cardio and strength including HIIT elliptical / bike and a rope pulley machine. My aims are to lose weight but to mainly tone and strengthen up. I simply CANNOT do a press up yet can do the same weight on the rope pull as my husband. Does anyone have any advice to aid my aim of press ups, and also any opinion on my circuit and its effectiveness?

Workout

Squat press X 10 (weights)
Squat kick X 10
Lunges with curls X 10 (weights)
Mountain climbers X 20

REPEAT X 3

Russian twists X 10 (weights)
Bicycle crunches X 30
Reverse crunches X 10
Flutter kicks X 20

REPEAT X 3

Wall sit 1 min (5kg weight on lap)
Plank 1 min

Thanks in advance

REPEAT X 3

jemhh

A press up is a pushup, right? If so, start by doing them against a table or other similar non-movable surface. Once you master those, move to a lower table/surface. If you have a set of stairs you can use those and move down step by step. In order to get better at them, you need to do them. You don't have any similar pressing movements in your workout so I'd add those.

missferoux

jemhh wrote: »

A press up is a pushup, right? If so, start by doing them against a table or other similar non-movable surface. Once you master those, move to a lower table/surface. If you have a set of stairs you can use those and move down step by step. In order to get better at them, you need to do them. You don't have any similar pressing movements in your workout so I'd add those.

Yeah I do need to do this. But I struggle to find somewhere at home at the right height as my stairs are curved and I dont fit. Dammit. Will find something. Thanks

jemhh

missferoux wrote: »

jemhh wrote: »

A press up is a pushup, right? If so, start by doing them against a table or other similar non-movable surface. Once you master those, move to a lower table/surface. If you have a set of stairs you can use those and move down step by step. In order to get better at them, you need to do them. You don't have any similar pressing movements in your workout so I'd add those.

Yeah I do need to do this. But I struggle to find somewhere at home at the right height as my stairs are curved and I dont fit. Dammit. Will find something. Thanks

Try putting a dining chair up against a wall and using the seat.

Cherimoose

I'd add weighted squats (heavy), like goblet squats (Youtube) or hold 1 or 2 dumbbells between your legs. Squat presses end up working shoulders more than legs, since shoulders are a weaker muscle groups. Likewise, lunges with curls ends up being a biceps exercise, so i'd do lunges separately with heavier weight. Then you can get rid of the squat + kick, which aren't as effective in my opinion.

If you can add enough weight to the rope pulley machine so you tire out within a minute, you can count it as a strength exercise.. otherwise i'd call it cardio and add a pulling exercise to your circuit, like bent-over rows with 2 dumbbells. One set of pulling for every set of pushing (press-ups, etc).

skinnyinnotime

Try concentrating on lowering yourself down, do them as slowly as possible.

missferoux

Thanks all. Great advice