3 Days To A New You (3 days per week, that is)

As promised, here is my 3 day alternating workout program. I try to exercise 4 times per week and I just keep rotating between upper body workouts, core training , and lower body workouts. I had no idea what most of these exercises were until my husband showed them to me, but if you don't have access to a hunky honey to show you, most gyms have trainers who are willing to guide you in the right direction. Happy exercising....

Day 1
Upper Body

** Cardio: 30 min.before or after strength training** ( Elliptical/Zumba)

*Machine Shoulder Presses: 2-3 sets / 8-12 reps each (24/36/36 lbs.)

*Side Dumbbell Raises: 2-3 sets / 10-12 reps each (24/36/36 lbs.)

*Smith Machine Incline Presses: 2-3 sets / 8-10 reps each (24/36/36 lbs.)

*Machine Rows: 2-3 sets / 8-10 reps each ( 50 lbs.)

*Dumbbell Curls: 2-3 sets / 10-12 reps each (12/15/18 lbs)

*Kneeling Cable Crunches: 2-3 sets / 15-20 reps each (60/70/80 lbs)

*Leg Raises; 2-3 sets / 10-12 reps each (just using own body weight)


Day 2
Core Training

**30 min. before or after strength training (Elliptical/Zumba)**

*Good Mornings: 2-3 sets/6-10 reps each (18/24/24 lbs.)

*Stiff Legged Dead lifts: 2-3 sets / 6-10 reps each (18 lbs.)

*Kettle bell Swings: 2-3 sets / 6-8 reps each (20/25/25 lbs.)

*Dumbbell Side Bends: 2-3 sets / 12-15 reps each (15/18/18 lbs.)

*Russian Twist on Stability Ball: 2-3 sets / 10-13 reps each

*Planks on Stability Ball or Against Wall: 3 sets / 20-30 seconds each


Day 3
Lower Body

** 30 min. cardio before or after strength training (Elliptical/Zumba)**

*Horizontal or 45% Leg Presses: 2-4 sets / 8-10 reps each ( 45/60/60 lbs.)

*Leg Extensions: 2-3 sets / 10-15 reps each ( 36 lbs.)

*Lying Leg Curls: 2-3 sets? 10-12 reps each ( 24 lbs.)

*Seated Calf Raises: 2-3 sets / 10-12 reps each ( 10/20/30 lbs.)

*Inner Thigh Machine: 2-3 sets / 8-10 reps each ( 45 lbs.)

*Outer Thigh Machine: 2-3 sets / 8-10 reps each (45 lbs.)

*Abdominal movements of your choice (I have been experimenting with a ton of these, I will do a separate blog detailing some)


So, that's my workouts. I try to allow 1 day in between to recover, but it isn't always possible. However on the days that I workout hard 2 days in a row, I am very sore afterwards. I'm learning the hard way that recovery time is very important. I feel that my body is adjusting to this workout plan so I am really looking forward to starting a revised plan next week. I hope this helps you to maybe try some of these same exercises. Let me know how you like them. Until tomorrow....