Workout Routine

Now that we are feeding your body properly, let's learn how to exercise efficiently!

Warm Up

Treadmill: Incline at 6.0, speed at 3.5 mph, for 6 minutes.

A quick warm up like this is all you need to get your muscles moving. It will also allow preserve your energy for your workout. If this is too easy, then begin to increase the incline up to 9.0. Or, you can increase the speed. Just be sure to always keep the minimum requirements!

Work Out

Complete 15 repetitions, 3 times. 

• Squats:No weight squats, short squats, standing glute kickbacks.

• No Weight Squats




• Set your feet shoulder width apart and keep them flat on the ground. 
• Keep your hands in front of your body and clasp your hands together.
• Stand up straight, and start with your pelvis pushed forward.
• Now, lean down into your squat like you are sitting down in a chair. 
• Be sure not to bend your knees. Use your quadriceps and glutes to reach as far down as you can. 
• Keeping your arms extended, stand back up into a beginning position with your pelvis pushed forward. This helps protects your hips.

• Short Squats





• Keep the same shoulder width stance and hand positioning.
• Barely come up on this squat. The purpose is to burn your quads! 

• Standing Glute Kickback

• Keep your feet shoulder width apart. 
• Place your hands on your hips.
• Keeping your leg straight, kickback one leg 15x. Then switch legs. 
• Push: Left lunges, right lunges, push-ups.

• Lunges






• Keep feet shoulder width apart.
• Start with one leg forward and one backwards and hold hands on hips.
• Bend into the lunge with the backwards leg. Don't bend yourself past the knee of your forward leg. 
• Stand up and straighten the forward knee from a 90 degree angle to completely straight. 

• Push-Ups




• Stand with feet shoulder width apart.
• Place hands on bar or ledge.
• Tighten your core and push up!
• If you can do this on the ground, then do it! Sometimes I think it is too hard, and these standing push-ups are a good alternative. Don't do "girl" push-ups with your knees. 
• Pull: Assisted pull-ups, 1 minute wall sit. 

• Assisted Pull-Ups
  

• Adjust the weight to an appropriate weight. 
• The amount of weight you choose is how much weight that will be helping you. So, if I choose heavier weight, then I am pulling up less of my own body and vice versa. 
• Place your hands on the inside bars so that your arms will extend to a 90 degree angle and pull up!
• You don't have to go down all they way, just focus on getting up high.

• Wall Sit
  

• Set feet shoulder width apart and stand against a wall.
• Sit down so that your legs are bent at a 90 degree angle.
• Keep hands down. Don't push on your legs or the wall to make it easier!
• Hold for one minute. 
• Abs: Scissors, 6-8 side crunches. 

• Scissors














• Adjust the seat about 30 degrees lower on one end.
• Grasp the handle with one hand above the other, and hold your elbows together. This helps to have a tighter grip!
• Begin with both legs extended straight from your body.
• Lift one leg up no more than three feet high. Bring it back to resting position.
• Switch to the other side. 
• Repeat for one minute. 

• Side Crunches







(Sorry for the poor quality!)

• Keep the bench at the same angle.
• Turn around and place your feet into the bars so that you can hold your feet back.
• Place hands on either side of your head, but do not grasp your head for support.
• Begin by bringing your left elbow to your right knee. 
• Finish 6-8 reps on one side, then switch. 
• When you go up, make sure that the elbow that is not touching the knee is trying to reach the floor so that it straightens out. 
• Legs: Leg abductions, adductions, narrow leg press, wide leg press. 

• Leg Abduction


• Select 30 lbs to start with. 
• Sit and place legs inside the machine and push out.
• Push out as wide as you can and control the weight coming back together so you don't make the weights hit each other. 

• Leg Adduction 
  

• Select 30 lbs.
• Do the opposite! Use your legs to clench the weight together.
• Control the release of the weights. 

• Leg Press


• Select an amount of weight appropriate to your strength level. 
• First, place your feet a little narrower than shoulder width. Complete 15 reps.
• Next, place your feet as wide as the board. Complete 15 reps.
• Rest. Repeat 3x. 

Cardio

Cooldown: Incline at 6.0, speed at 3.5 mph, for 6 minutes.

Or if you still have energy, keep going for 30 minutes! 

The key to success in the gym is consistency. Even if you are feeling lazy, get your squats and a little cardio in one day and then the next day you can complete the full workout. Listen to your body, and if you are too sore you need to rest. But also be sure to push yourself each time! Get a work out buddy to keep you accountable for working out together, and try to do an extra set when you can!

Good luck, and let me know how you like it!

With love,

Alina <3