december 20, 2015 | by: mercedes | filed under: fitness
It’s oddly satisfying to kick your own ass at the gym. Some days everything just clicks and you’re in the ZONE, and feel worked to your core. And the days after are further proof of how effective your work was.
By way of minor backstory until I get my vlogging game on in the gym, I’ve been lifting regularly for almost two years now, and through a combination of working out with gym bros and watching a TON of fitness videos on YouTube, I have a pretty decent idea of what I’m doing now. Always learning, but happy with my progress. I’m not into lifting heavy (like crossfit/power lifting style) but rather am more focused on sculpting and shaping. Think Nikki Blackketter.
I lift 2-3 days a week, and will do yoga and/or HIIT on a few other days of the week. Or I’ll just walk a lot and call it a day #urbanliving. I focus almost exclusively on working legs, but I’ll throw in upper body exercises sometimes too, though I rarely do an entire gym session devoted entirely to upper body.
So had a KILLER session last Friday and felt the urge to share – I’m in PAIN still, two days later – really sore glutes, and calves especially. But in the best possible way. Here’s what I did (NOTE: I did google image searches for the exercises for a visual reference point, but eventually I intend to record footage of myself and upload it to YouTube):
1. Warm up: I usually do ~10 minutes on the treadmill or stairmaster – nothing crazy, just to get the blood pumping.
2. Stretch: I go through a pretty thorough stretch routine before I get into lifting, especially focused on loosening up my hamstrings and hips – my tightest areas.
3. Walking Weighted Lunges with 10kg kettle bells in each hand (about 22lbs. each): I’ve warmed up with this exercise since I started really getting into lifting and the habit has stuck. I don’t even count them, I just do the perimeter of an empty work out room, or a long aisle somewhere in the gym, back and forth.
4. Walking overhead weighted lunges with one 15lb. dumbbell: I’m working up to a 25lb. plate with these, but I’ve been using a 15lb weight for the last few months. Before that I was using a 10lb or 12lb medicine ball. Baby steps! Holding the weight overhead engages your core more, and obviously your arms. I do the same distance that I did the previous lunges.
5. Rear-Foot-Elevated Split Squats: HOLY HELL BE PREPARED TO HATE LIFE WHILE DOING THESE. They’re really, REALLY challenging but work your hamstrings like whoaaaaa. I hold one 22-25 dumbbell at my chest and do 8 reps on one leg, immediately knock out 8 reps on the other leg without rest, THEN rest after both legs – and repeat three times.
1. Walking weighted lunges with 10kg kettle bells in each hand
2. Walking overhead lunges with one 15 lb. dumbbell
3. Rear-foot-elevated split squats, 22.5 lbs, 8 reps per leg x 3
4. Donkey kickbacks on cable machine, 35-40-45 lbs, 10-8-8 reps each leg, 50 lbs for 4 reps each leg
5. Glute raises, 35 lb. barbell 10-12 reps x 3
Superset with dumbbell deadlifts, 22.5 each hand, 10 reps x 3
6. TRX band pikes, 10 reps x 3
Superset with weighted plank shoulder rows, 12.5 lbs 6 reps each side (12 per set) x 3