current workout

notworthstalking

I am more than willing for people to offer any suggestions of where I can go next with the strength part of training as I am getting to a stage where i need to mix it up.

Back ground, I am 32, female and would really like to get stronger. I am working on loosing weight but feel better and hubby says I look better when I am lifting. I recently had physio for an ongoing neck and shoulder problem. I do the weights the physio prescribed and am slowly adding. Slowly because I still get pain sometimes, but more so when I slack off the weights. Work can be fricken physical. I work in a factory making garlic bread and some nights it's like a 7 1/2 hour pump class lol My profile picture was taken yesterday.

Work out- Cardio 3 days a week - walking around the neighbourhood. We are blessed with a few good hills one of which is short but very steep. I am also trying to be more physical with incendental exercise, like running around with the kids (3 1/2 and 6 1/2 )

My routine for weight - three days a week

Body weight squats- 3 sets of 15 - 20 reps
Standard crunches- 3 sets can do 25 now
Bicep curls- 3 sets with 5kg weights, can squease out 10 max
Front and side raises (these from the physio) 3 sets just upping all to 2.5 kg trying to get to 15
Shoulder presses - 3 sets of 2.5 or 1.5 kg
Bent over rows - 3 sets 2.5 kg

These pretty much cover what weights I also own lol. I am saving up to get a 50 kg adjust able set and I am thinking of getting a 3.5 or 4kg set of dumbells sooner. I am thing my eldest for sometimes lifts with me will eventually lift them so even if I out grow this all good lol.

Okay this routine is taking about 18 mins. I am working through it with little rest between sets. If anyone has any suggestions for what I can add to get more out of what weights I own that would be great.

courtneybrooke27

Hello! I think that my weight lifting and strengthening routine might compliment your goals! I exercise 3x/week as well, but each time I exercise, I concentrate on 1/3 of my body. I separate my workouts from upper body, lower body & core. I find that working each of these muscle groups out once a week is more beneficial for me than doing a couple of these workouts for each muscle group 3x/week. For upper body day I do; hammer curls, bicep curls, should presses, front raises, side raises, chest flies, back flies, and bent over rows. For lower body day I do; weighted goblet squats, weighted sumo squats, lunges, one legged touchdowns, leg raises, and hip thrusts. For core day I do; crunches, weighted crunches, bicycle kicks, leg raises, scissor kicks, oblique crunches, and weighted russian twists. All of these exercises you can do with the weights that you already have and they can be done at home. I like this program best because it allows me to really focus on the muscle groups that I'm working out so I can see the best results, and I'm not spending 2 hours each workout day in the gym. They also hit many different parts of each muscle so the definition and noticeability should be more prominent! I hope you enjoy them if you decide to try!!

notworthstalking

Thank you, I am going to start to add in some of these exercises. I find working my upper body helps when my neck is sore. Sounds strange I know. I might mak one day I do more core excercises and another more legs. Thank you for taking the time to answer