So friday I did a cardio HIIT workout and here’s how it went:
Then follow up with 6 mins of abs + 10 minutes cool down on bike (level 1)
Saturday-Weights workout
(adapted from The New Rules of Lifting for Women)
WARMUP: 5 min run on treadmill
Squat with barbell- 2 sets, 15 reps
Superset 1
One arm dumbbell rows, 2 sets, 15 reps EACH
Seated row, 2 sets, 15 reps
Superset 2
Lunges with dumbbells, 2 sets, 8 each side
Prone jack knife, 2 sets, 15 reps
and then here is another weights workout that I do too that i decided to throw in here!
Chest/back/delts
WARM UP: 5 min run on treadmill
Superset 1
One arm dumbbell rows, 4 sets, 12 reps
Incline dumbbell press, 4 sets, 12 reps
Superset 2
Cable rows, 4 sets, 12 reps
Push ups, 4 sets, 12
Superset 3
Wide grip pull downs, 4 sets, 12 reps
Hammer curls, 4 sets, 12 reps
Superset 4
Incline front raise, 4 sets, 12 reps
Leg press, 4 sets, 12 reps
Questions of the Day:
Do you lift heavy? What got you into it?
How many times do you do weights and cardio each week?
- Tweet
-
kaila @ healthy helper!
Jul 24, 2011 -
I have been focusing more on strength training more lately too! I have really been enjoying it and feel much stronger! Love these workouts girl!
Sarah – feeedingbrainandbody
Jul 24, 2011 -
I try to lift heavy, but I’m working my way up to it. When I first bought new rules of lifting I wasn’t sure if I would enjoy it, but the author really got me excited to get stronger! I enjoy running more, but it’s always fun to mix it up with strength training
VEGirl
Jul 24, 2011 -
I don’t really “workout” in that sense– I just ride my bike for fun or for errands, run if I feel like it, or rollerblade (so I guess that is cardio… maybe several times a week? It’s my favorite!). When I lift weights, it’s normally in the form of lifting heavy pans of food (cast iron pans really built my strength up!), or hand-mixing a cake with 300 strokes, or hand-cranking a little manual flour grinder! I like to exercise with a purpose.
[email protected]
Jul 24, 2011 -
I don’t lift heavy…but I do light weights once a week and all the rest of my workouts are cardio.
But strength training is so important, I’m trying to put a little more time aside to focus on this!
Jess
Jul 24, 2011 -
I LOVE lifting!! new rules of weight lifting is just so flippin’ awesome
Haha, your workouts look fantastic! i need to incorporate more HITT into my routine!
Lenna (veganlenna)
Jul 24, 2011 -
I workout with light weights. I used to be affraid of weights, because I didn´t want to “bulk up”. Now I know it was a mistake and I enjoy my weights (even when they are light), because I love what they “do” to my body.
haleyy0806
Jul 24, 2011 -
Isn’t lifting weights the best? I used to be terrified too cause I didn’t want to look completely dumb and I didn’t want to be Woman Hulk, but the more I do it, the more I freaking love it. I just got that book too so hopefully it’s as good as everyone says it is!
Rachel (tea and chocolate)
Jul 24, 2011 -
I love heavy lifting! I started 1.5 – 2 years ago? It’s made a big difference for my body, and, more important for me, has boosted my confidence. I love feeling strong and powerful, haha. I lift 2-3 times per week.
Khushboo Thadani
Jul 24, 2011 -
I love strength training and am so glad I decided to start lifting again (despite my past aversion to it)! I try to lift heavy, even if that means less reps and that seems to be working for me! The results are definitely faster than i expected.
Pureglow*16
Jul 24, 2011 -
sounds so cool! I just wouldn’t know what protocol to follow for lifting. any suggestions for ppl interested in it on where to start ?? LOVE the post (:
In Sweetness and In Health
Jul 24, 2011 -
Yay for incorporating weights into your workout! I LOVE them :). Sometimes I lift heavy and other times I lift light with lots of reps- that way I can keep my body guessing.
The Food and Love Diaries
Jul 24, 2011 -
Awesome post, girl!! Good to see you’re finding balance while you’re on our side of the pond
Sara K
Jul 24, 2011 -
I admit I don’t exactly have a routine but I’m developing one. I do 30 mins cardio 3-4x per week (every other day), and weights around 4x per week for 15 mins I’d say
Maria
Jul 24, 2011 -
I only do a weights workout once a week- body pump, and I am getting to do heavier weights- eg for my squats now I have 25 kilos. I wish that the class was on twice a week, but it isn’t, and I am not a member of a gym or anything. So I tend to do 3 runs, one aerobics, one body pump and two yoga sessions per week, plus walking and gardening. We do a little bit of strength stuff at aerobics- squats and lunges and press ups etc.
Aine @ Something To Chew Over
Jul 24, 2011 -
Thanks for sharing this! I do weights three times a week and I love it! I lift fairly heavy using a combo of dumbells, a medicine ball and kettlebells, and I also use resistance bands and bodyweight exercises.
almostveggirlie
Jul 24, 2011 -
I really want to start lifting! All I do is carry heavy groceries bahaha! Right now, I do cardio every day with some yoga thrown in there. My cardio is usually just random circuits I come up with and sometimes I go for a bike ride or I play tennis.
Paulina (One Smile Ahead)
Jul 24, 2011 -
I started working out with the NROLFW too! It’s so much fun but my weights aren’t as heavy as yours
I usually do a little more cardio and HIIT than weights. I got into lifting a few weeks ago actually. I used to be a bit afraid of the weight lifting room but now it’s all good.
peanutbutterblondie
Jul 24, 2011 -
no, I don’t lift heavy…my upper body is weak but I’m workin’ on it!
I do mainly cardio, but I am going to start doing some days cardio and some days weights
lisa
Jul 24, 2011 -
woo, girl, thats some heavy weights your lifting! thats awesome!
i dont lift heavy simply because I dont have the access to a gym with heavy weights, so I have dumbells and workout videos at home, but the heaviest dumbbells I have are 10 pounds. however, dorming season, I will be hitting the gym and taking advantage of the machines offered
I really like weights too- I used to be such a cardio bunny, but I really like the feel of weights and I think there almost easier & more rewarding than cardio . plus I eat more on those days
dolly
Jul 24, 2011 -
ive had to take a week of rest because I had a fall.. i feel so lazy
katshealthcorner
Jul 24, 2011 -
I love heavy weights!
They sculpt faster!
Laura Agar Wilson
Jul 24, 2011 -
At the moment I only lift twice a week until I’ve done my half as my focus is on my running right now but I can’t wait until I have the time to do more lifting!
Alexandra
Jul 24, 2011 -
Love this post!! I’m definitely a heavy lifter, I love the endorphin rush and the feeling of power
I do weights 4x a week with light cardio 1-2x a week–yay for weight training!!
Kelsey @ Unmitigated Grub
Jul 24, 2011 -
thanks for posting! I really want to start doing more strength training; I think it’s a great compliment to cardio and I don’t do it enough (aside from the occasional Jillian DVD)
Maria @ Beautiful Busy Bee
Jul 24, 2011 -
I like to warm up with some cardio (3-4 mile run, for example) and then do some weights or ab work or lunges.
vegan aphrodite
Jul 24, 2011 -
Thanks for sharing! I would love to get more into strenght training.. well well, we`ll see! now, I run whenever I want, could be anything from 3 til 6 days a week. And I do yoga a couple of times!
sarah (onedayiwillseethesun)
Jul 24, 2011 -
I do cardio 5-6 times a week either cycling on the raod, the gym, or a class. I probably do weights maybe 2 times a week. My legs are loads stronger than the rest of me, on the machine think called thigh abductr I do about 45kg, my arms are so weak I am lucky if I can lift 7kg.
Amanda @ Running with Spoons
Jul 24, 2011 -
I’m a cardio to weights convert and I flippin’ love it! I do my best to lift heavy, and I’m definitely seeing a lot better results
Love that you’re getting more into it too!
Katherine
Jul 24, 2011 -
I don’t do weights, though I want to get into it. Maybe when I start driving.
For now running and horseback riding is my exercise
Emilia
Jul 24, 2011 -
Weight Lifting totally rocks. I’ve been doing it for about a year or so, but have really been trying to up the amount I can lift recently. I try to balance weight lifting and cardio based upon how much time I have and when I want to work out (I cannot lift weights in the morning, but I can run in the morning).
Jenny
Jul 24, 2011 -
I’m definitely a heavy lifter and I know that to my bf!
Kate (What Kate is Cooking)
Jul 24, 2011 -
I really want to do weights more, but I still feel so clueless! I am trying to lift heavier and I’m actually noticing a difference
thequirkykitchen
Jul 24, 2011 -
i have that book too! can’t wait to actually read it!
elizabethlikesbutter
Jul 25, 2011 -
I usually don’t lift too heavy. I do pretty hardcore cardio, legs and abs. Although I do pay attention to my arms, it’s not as hardcore.
MnM Weekly!! « Moves 'N Munchies
Jul 25, 2011 -
[…] hey guys!!! did you check out my post on my workouts yet?? […]
Kara
Jul 25, 2011 -
I know nothing about lifting weights whatsoever. Just this past semester I went to the gym about 4 days a week, but I have never once tried lifting weights. I’m a little worried I’ll make a “clueless” fool of myself, because there are so many people watching there – even though I know I’ll benefit from it more.
Do you thiiink you could do a post as to how to get into lifting at the gym?
Ma Ma Megan
Jul 26, 2011 -
Thanks for this! Since I hurt my back I’ve been getting more into strength training. It definitely makes me feel really strong
Ceh-VEN « Moves 'N Munchies
Jul 27, 2011 -
[…] Not Enough Attention- you guys always respond so well to my posts, so I’m just going to name a few of my favs: Don’t Fear the Fat! , If Bodies Could Talk, Dorm Room Vlog, My Current Workouts […]
innersixx
Jul 28, 2011 -
Do you do anything specific for core strength?
Simple Swaps | This Fit Chick
May 5, 2012 -
[…] Swap: a slow, steady run For: a HIIT run […]
Why Aerobic Training is NOT the Best Way to Burn Fat | This Fit Chick
Jun 9, 2012 -
[…] does this mean? Skip the hour long cardio sessions and try out a HIIT Treadmill Run or this Killer Leg Weights […]