Train with me: Split workout #1

Considering that I used this workout last March, this is a long over-due post! As you might know, last year, I started going to the gym regularly. I started out with a whole-body routine that I did for a few weeks. After that, I created this workout.

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It’s a basic push, pull, leg split. When I started using this workout, I could only go to the gym 5 times per week, so this is how I organized it:

  • Day 1: Push #1: Focus on pectorals, shoulders and triceps.
  • Day 2: Pull #1: Focus on back and biceps
  • Day 3: Leg: Focus on quads, glutes and hamstrings
  • Day 4: Rest day, no gym
  • Day 5: Push #2
  • Day 6: Pull #2
  • Day 7: Rest day, no gym

As you can see, I  used to train legs only once a week because I really hated training legs and also because I wanted to develop my upper body strength more… but really I just hated training legs. As this is a bit unbalanced, you could replace a rest day by a second leg day to hit your entire body twice a week.

I also added 10 to 15 minutes of cardio before starting using the weights, either running or cycling, as a warm-up. Finally, I added 10 minutes of stretching at the end of each session.

Click on the link below to download my plan. You’ll get two versions of push and pull, and one leg day.I hope you’ll find it fun and useful. Let me know what you think of it!

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Remember that I’m not a personal training or health care professional, so make sure to consult with a professional before starting or changing your fitness routine.

 

Something new has been cooking at My Lighthearted Kitchen: an exercise section!

I have been playing around with this idea for a while now, and I have finally decided to share my training sessions with you. Some of you might know that I have started weight training in January and have been completely obsessed with this sport ever since.

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I have to say that it has been incredible to go back to the gym to take care and put my body to the test with each session. I love the rush of satisfaction I get every time and can up the repetition number or the weight I’m lifting. It really helps me feel better in my own skin while also giving me some “me-time” at the gym. After a back injury that prevented me from seriously exercising and two years of intense work as a teacher, it’s great to sweat and to exercise again.

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Because I love weight training so much, I decided that sharing my work-out plans could be a good way to spread this sport. Too many girls and women are intimidated to go in the weight training section of their gym, and it’s a realy shame. Getting stronger is a great way to build self-confidence at the same time as a great posture and more available muscles.

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Right now, I change my work-out routines every 8 weeks. Each work-out routine is composed of 5 training days: 1 leg day, 2 push days and 2 pull days. I include 2 rest days to let my body rest and my muscles grow and get stronger. I sometimes repeat the led day a second time if I feel like I don’t need the 2 rest days. I like working with the same exercises for 8 weeks because it gives me time to learn the exercises properly and to progress with them. Remember that you need to push yourself every single time you set foot in the gym! As for cardio and abs, I alternate between cardio sessions and ab training sessions each time I go to the gym.

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So, what will you find in this section of the blog? First, a beginner’s training routine to get you started in the gym. This is a whole body routine that you can do 3 to 4 times a week for the first 8 to 12 weeks of your new training regimen. This is to get you used to going to the gym and gently starting to push your body into liking weight training. After that, I will post my work-out routines every 8 weeks. You are welcome to join me in the gym!

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Remember that I’m not a personal trainer, but simply a gym enthousiast. You should always check with a personal trainer, a kinesiologist or your health care practitioner before changing your exercise routine. Be careful and have fun!