It’s been awhile since I posted on what I’m doing for my workouts. Awhile back I talked about how I was doing my own version of SimplyShredded’s 12-week Lifting Plan for Women, and that worked great for me for a couple of months. I gained a lot of strength (I went from using 150# for 5×5 reps to using 200#) and was very pleased with the results of that program. I stepped away from that plan about a week ago though because honestly I get bored with workout programs relatively quickly, and I’m ready to move on to something else. My main goal right now is to gain strength and maintain endurance, so for the time being I’m just using the following basic routine. Some days I will also add on some cardio intervals (usually kickboxing and jump rope).
Sunday: Rest Day
Monday: Lower Body – 5×5: Squat, Deadlift, Lunges + some pilates work
Tuesday: Upper Body – 5×5-8: Push Press, Dips, Pushups + additional dumbbell work
Wednesday: Mobility/Foam Rolling
Thursday: Lower Body – 5×5: Deadlift, Squat, Lunges + some pilates work
Friday: Upper Body – 5×5-8: Pullups, Chest Press, Curl & Press + additional dumbbell work
Saturday: Rest Day/Active Rest Day
Whenever I feel the need to do something a little more intense to burn off some energy and challenge myself, I do what I call a “20/20/20” workout, where I start with 20 minutes of power work (explosive lifts and movements), then go into 20 minutes of strength training, then I finish up with 20 minutes of burnout cardio, usually kickboxing or jump rope for intervals. This is the workout I’m going to do today:
20 Minutes Power:
AMRAP in 20 minutes – 5 Clean & Press, 5 Snatch, 5 Clean & Jerk
20 Minutes Strength:
AMRAP in 20 minutes – 5 Deadlifts, 5 Pullups, 8 Lunges (weighted, each leg), 8 Shoulder Presses
20 Minutes Endurance:
Kickboxing – 3 minute rounds
Finish with ~10 minutes of foam rolling.