Workout plan

marsbarxo

Hi guys,
I've been on here for awhile, but I've hit a big rut in my training. Basically, I jog 4-5x per week for approximately 40mins each time, and I do some weight training 3-4 times per week. In addition, I do yoga once a week and a kickboxing class once a week. I would like to amp up my weight training routine (it's very basic right now) but I have no idea where to start. I don't have the money for a personal trainer, so I'm just wondering if anyone knows where I should go to start.
Thanks!

GemaG

I have just started with body pump classes

joejccva71

You can do cardio every day if you want. Even on rest days. Limit it to 20-30 min sessions at low-moderate intensity. As far as weight training, do a full body routine 3x a week (mon, wed, fri) doing heavy compound lifts (barbells or dumbells).

Yoga and kickboxing are fine once a week, but don't overdo it. Make sure you get 1-2 rest days a week from high intensity training and/or weights.

Weight Training exercises:

Flat Bench Press
Military Shoulder Press
Bent Over Rows
Pullups
Deadlifts
Squats
Calf Raises

monmcb

That is great to hear that you are so active! My issue it being motivated to start. I recently just started pilates, and that has somewhat helped. I'm going to start kickboxing this week and and really looking forward to amping my activity. It sounds like you are well on your way. Have you tried Spin classes? Those are amazing work outs. If you want something more intense, and for a small investment, the P90x workouts are awesome! My husband has been doing that, and its total muscle confusion. The workouts can be done by girls and guys, and you can go at your own pace. It also gives you a schedule of which work out to do for each day. Hope this helps and good luck! Keep a movin' that's the important thing! ~M

MarineCodie

Check this out:

http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-1.html?mcid=TC-jelivefit&rmid=jamie_eason_livefit_week1&rrid=6884

It's awesome. I'm 4 weeks in and have seen amazing gains in overall toning and strength.

engineman312

here are some links that helped me out in the beginning.

http://nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

http://nerdfitness.com/blog/2010/02/15/how-to-build-your-own-workout-routine/

http://www.nerdfitness.com/blog/2009/10/26/how-to-not-suck-at-working-out/

http://nerdfitness.com/blog/2010/08/09/infiltrating-the-empire-how-to-workout-properly-in-a-commercial-gym/


and if you gym has kettle bells, i suggest you find some work outs for them. they are very effective, and since i started incorporating them, i've noticed a huge difference in my whole body.