Fitness, Uncategorized

My Fitness Plan

Last week I gave you a glimpse into the busyness of my life recently (you can read that post here), and today I decided to let you know where I’m at in my fitness journey and how training has been going.

For most of the summer I did almost exclusively Crossfit-style workouts 5 days a week. That worked great for awhile, and I definitely improved in strength and endurance, but a couple of weeks ago I realized that I was pushing myself a little too hard. For me personally, if I do more than 2 or 3 high impact workouts per week, I start to lose strength and flexibility, which puts me at a high risk of injury. So I decided to take it easy for awhile and focus on regaining mobility while maintaining my strength. For the last couple of weeks I have done mostly pilates and barre workouts, which are great for opening up joints and increasing core and stabilizing muscle strength. My body has been very grateful for the break!

Now that I’ve regained a lot of flexibility and have given myself a rest, I’m going to start a new workout plan which will be just the right amount of intensity, strength training, and mobility work. I modeled this plan after Simply Shredded’s 12-week training plan for women, with a few adjustments to suit my needs.

 

Sunday: 

Rest day.

 

Monday:  

  • Chest Press  3×10 reps
  • Bent Over Row  3x 5 reps
  • Shoulder Press  3x 5 reps
  • Tricep Dips (weighted)  3x 10 reps
  • Flexed Arm Hang  3x 1 minute
  • *Optional* 20 minutes of Kickboxing or Jump Rope.

 

tri

 

Tuesday:

  • Back Squat  3x 5 reps
  • Stiff Leg Deadlift  3×5 reps
  • Donkey Kicks  3×20 reps per leg
  • Leg Curl (on rings)  3x 15 reps
  • Calf Raise (weighted)  3x 10 reps
  • Double Leg Lift  3x 15 reps
  • Crunch  3x 30 reps
  • *Optional* 20 minutes of Kickboxing or Jump Rope.

 

Wednesday:  

Rest day. Sometimes I will do some pilates or barre work, or go for a long walk if I really feel the need to get moving.

 

barre

 

Thursday: 

  • Strict Dips (rings)  3x 5 reps
  • Pullups  3x 5 reps
  • Lateral Raise  3x 8 reps
  • Superman (rings)  3x 10 reps
  • Flexed Arm Hang  3x 1 minute

 

Friday:

  • Deadlift  3x 5 reps
  • Bridge (rings)  3x 20 reps
  • Lunges (weighted)  3x 10 reps
  • Seated Calf Raise  3x 10 reps
  • Shrugs  3x 8-10 reps
  • Tuck Ups (rings, weighted)  3x 10 reps
  • Good Mornings  3x 5 reps
  • *Optional* 20 minutes of Kickboxing or Jump Rope.

 

lift

 

Saturday:

Random day. I like to find challenge workouts online, do something different like pilates or barre, or test my lifting PRs.

 

As you can see I’m really going back to basics and keeping it simple. I will be hitting all my major muscle groups, as well as targeting my weaknesses. One thing I’m really looking forward to is improving my pullup strength. When I take it easy like I have been the last couple of weeks, one of the first things I lose is my lat strength. I can still do a few strict pullups, but it’s a lot harder than it was a few weeks ago.

So that is my plan for the next month or so, we’ll see how it goes! If you have any questions about my plan or are trying to develop your own, feel free to comment below or send me a message. I love hearing from my readers!

 

Keep pursuing your goals,

Elizabeth Fredrickson, Health Coach

Disclaimer: This blog claims no credit for the photos used in my posts. No copyright infringement intended. If you own the rights to a photo in a particular post, send me an email with a link to the photo and I will delete it right away.

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