Another workout - this one was back and core focused:
10 minute cardio warmup on the treadmill.
3 sets of the following exercises - 12 reps each
Barbell squats. The weight increased in each successive set: 35, 55 and then 65 pounds
Deadlifts. Again, she increased the weight in each set: 55 pounds for the first set, and then 80 pounds for the last two. The last two sets had 10 reps each.
Barbell hip thrusts: 55 pounds for the first set, and 60 pounds for the last two sets.
In between the last set of hip thrusts, active rest by doing forearm planks.
One legged, leg press on the squat machine - 12 each leg (24 reps each set) x 3 sets
Pull down squats - 12 reps at 55 pounds each
And the last exercise was 2 sets of ab exercises 12 reps each. Like the picture shows, hook the feet under the seat and pull up.
I read... Sharam bhi ayi!!! Will start as soon as i can!!! Im recovering from a stomach bug.... I have yet to make up for the missed meals and cravings.. Gain the ounces i LOST... Then i promise... I will be posting my own plan. Tum dekhte jao!!!
If you’ve not worked them out before, then do 15 sec x 3 of these and see how you feel tomorrow. If you train them regularly, hold it for a minut and do as many as you can.
Hammer glute machine - leg raises - 3 sets of 15 reps
Sequence of barbell exercises using 30 pound barbell - 3 sets of 12 reps. Sequence was as follows:
Wide, overhand grip.
i) Standing - barbell in front at chest level
ii) Standing - barbell behind back at shoulder level, bend at waist (hello sunrise). Rise back to standing.
iii) Barbell remains behind back at shoulder level, wide stance squat, as you rise back to standing, lift barbell overhead and return barbell to front at chest level.
Weighted leg lifts or actually hip raises on Smith machine, with 45 pounds weights - 3 sets of 12 reps
3 part exercise - 25 seconds of static running, 25 seconds of a variation of step up - but using the medicine ball (I called it Russian dancing exercise), 25 seconds of throwing down weighted medicine ball. 3 sets of this.
Static lunges on smith machine - 2 sets of 12 on each leg
Leg raises - 2 sets of 15 reps
Ab crunch using the medicine ball
Sprints on treadmill - 25 secs at 6mph, 25 sec rest. Done for 5 minutes. Last 2 sprints at 7 mph for 20 secs.
**Skipping/jumping rope
**
Goodness, a friend told me she does it every day for 10 mins and lost 5 kgs so far, I thought “hmm 10 mins, what a noob, I’ll do 20 mins” .. I could hardly do 3 mins, I was literally dying.
Arzi why don't you try implementing some other moves in between skipping? Like maybe a minute of skipping and a minute of running on a treadmill that's turned off. Or add some burpees/pushups. It works great.
Guess who got through a whole tabata drill of reverse lunges without dying this morning…ME!!! And I pulsed during the 10 sec rest period to challenge myself more
I THOUGHT about going to the gym. Does that count? I have some time now, was thinking of doing cardio only for 2 weeks and then add weights back in. but then that sounds like a waste of time…last year I went straight into weights + cardio, and even though I couldn’t see it at the time, I see the pictures and goddameeeee!
sara, i’d say go for cardio and weights at the same time. more effective.
i should type out another routine, i’m killing myself with the new ones but there’s too much to remember. i dropped a 10kg dumbbell on my chest last week, hurt like such a fkjhdsfkjf. also, been a little lazy with gym.. training for the 10k run which is pretty slow, not good considering it’s two weeks away
I alternate between muscle training days and endurance days (cardio falls under this). Ill do muscle training one day then the next is endurance day and so on.
Muscle training:
2-3 sets of 17-20 reps of light weights to tone up
3 sets of 8-10 reps of heavy weights for strength training/muscle building
Repeat the latter until im doing 10 reps comfortably of the heavier weights then move up a level.
Endurance:
FLT - This is an exercise where ill jog for 60 seconds then burst into full on sprints for 15. Builds your explosive technique
Press ups - i switch between different variations. Military press ups, inverted press ups, wide press ups etc. 15 reps of each
Press up and and jumping jack combination which improves quickness and agility
Various ab exercises. 10 reps for some exercise. 15 for some depending on which exercise. I spend about 40 minutes on abs
Pull ups - i do these in 2 variations and alternate between them. 20 reps, 2 sets of each. Repeat if i still have anything left in the tank
On days where im not in the gym i go for a 3 mile run in the morning.
)
I have some time now, was thinking of doing cardio only for 2 weeks and then add weights back in. but then that sounds like a waste of time…last year I went straight into weights + cardio, and even though I couldn’t see it at the time, I see the pictures and goddameeeee! 
