Strength training routine?

bsoxluvr

I hope everyone had a great holiday weekend!

Can anyone recommend a site to get strength training routines? I have a hard time doing it on my own so I need some recommendations on routines in the weight room.

shastacrystal

Here is my fave curcuit workout!



(Circuit Workout)
• WARM-UP: Elliptical 11 min at 3
• 10 Med Ball Sit-ups
• Kettle Bell (15lbs) Swings -15
• Modified Push-ups- 15
• Bosu Ball Plank- 30sec hold
• Seated Rows- 75lbs 15 Reps
• CARDIO: Treadmill Intervals (Walk/Run) 9min
• 10 Med Ball Sit-ups
• Kettle Bell (15lbs) Swings -15
• Modified Push-ups- 10
• Bosu Ball Plank- 30sec hold
• Seated Rows- 75lbs 15 Reps
• STRETCH

WalkingGirl1985

I'm interested in this too..maybe for basic strength training?

shastacrystal

Totally Tuesday's
• stretching for 5-6min(and remember slow and controlled)
• ball squats w/5lb added dumbbells, 30sec hold-5 -2sec reps
• leg raises/10 reps(this is on the back lying down hands under the butt back nice and flat) make sure to again go slow it will burn more....
• elliptical 7min/go hard or go home/int training....you know up, down w/hr/max 180bpm
• shoulder press/use machine figure out a good weight...not too much you will be doing 15reps
• back to the beginning/ball squats...etc, etc,, repeat......1-4


Monday Mania
• As always 5 min of stretching
• 5 min warm up on ellyptical
• 15 min int training/treadmill, alternating incline to flat, slow walk to fast walk to jogg, back to walk....concentrate on increasing and decreasing hr
• lat pull downs/60lbs-10reps
• seated row/70lbs-10reps
• bi-cept curls/40lbs-10reps
• repeat last three exercises one more time, remember on the reps slow and controlled
• total wrk out =30min
Friday Night Special


• 5 min warm up/treadmill
• Ball squats/body weight 30 sec hold + 5- 2 second reps
• Wide grip seated row /15 reps-60lbs
• Modified pushups/15 reps, use mats cross legs at the top
• Triceps’ extensions, v-bar shoulder width stance, back against the pad/15 reps-40lbs
• And last but not least….modified suitcase crunches 15 reps….this is to be done using the cross over machines, 200lb anchor weight, hips off the mat on every rep, slow decent-15reps


legs/upperbody
1) ball/wall squats- body weight only-30 sec hold then 5 slow squat reps at 2 sec int, 1sec up, 1 sec dwn pause for 1 sec at the bottom position
2) modified push ups on knees(i would bring a pillow for your knees unless they have mats in the gym) 15 reps at 2 sec intervals, ex:1sec down 1 sec up.pause for 1 sec at the bottom of each rep
3) bicep curls 10 lbs-do 2 reps then hold at 90degrees for 30 seconds after 30sec hold do 3 reps at 2 sec int, 1 dwn, 1 up, 1 sec pause at the bottom
4) crunches hee hee, do them however you want as long as you only do 15reps at a slow pace to feel the burn baby!
5) Break for 1-2 min water, stretch, etc...
6) repeat 1-4

MY FAVORITE IS THIS ONE:

Friday Night Smack Down

(Circuit Workout)
• WARM-UP: Elliptical 11 min at 3
• 10 Med Ball Sit-ups
• Kettle Bell (15lbs) Swings -15
• Modified Push-ups- 15
• Bosu Ball Plank- 30sec hold
• Seated Rows- 75lbs 15 Reps
• CARDIO: Treadmill Intervals (Walk/Run) 9min
• 10 Med Ball Sit-ups
• Kettle Bell (15lbs) Swings -15
• Modified Push-ups- 10
• Bosu Ball Plank- 30sec hold
• Seated Rows- 75lbs 15 Reps
• STRETCH

TrainingWithTonya

I have several workout cards made and saved as pictures on my profile. You're welcome to them. That's why I have them up there. I don't know if you will need to add me as a friend to see them or not, but I'll be glad to add you.

bsoxluvr

This is great! Thank you all!!