June 29, 2011

An Average Week of My Fitness Training

I love to share my knowledge on what I have learned about health and fitness through my education, research, and most of all my personal experience and through trial and error. A lot of people ask me what I specifically do for MY training. My training varies constantly and I am always switching things up. I may add weight, increase repetitions, add intensity to my cardio, length -- it changes every week. However since a lot of my friends and readers ask, I wanted to share at least one week of my work out's with you guys. What is very important to me is that I complete a weight circuit 3-4 times a week (which is my favorite, but doesn't always happen), core work out 1-2 days a week, legs once a week, and cardio 6 days a week. That has been an outline and worked for me over the past year. Next week starts a new regime in my life, that I am so excited for, which means competition time is finally approaching! Weights 5 times a week, whoo hoo! 



I hope that by sharing my specific training that you all can either have an outline to go by, spark new ideas, or help you get started/amp your training up. If you do not know what some of the specific exercises are that I post, just go to Google Images and you will see some pretty accurate presentations.

* * * * * * * * *

Monday:
Training: 5:15 PM
Cardio Warm up: 25 minutes on StairMill:
(SPM= Steps Per Minute)
5 minutes 95 SPM
5 minutes 80 SPM (Walking backwards on StairMill)
10 minutes of Intervals:  1 min 135 SPM/1 min 45 SPM
5 minutes 80 SPM
Core Work out:
·         Regular Planks: 3 x 45 seconds
·         Heel Touch Crunches: 3 x 10 (each side)
·         “Peter-Pan” crunches: 3 x 10 (each side)
·         Reverse Crunches w/ yoga ball: 3 x 15
·         Crunches: 3 x 20
·         Captain’s Chair: 3 x 15
Ending Cardio: 20 Minutes on Elliptical (no arms): [HR 78-83%]
Crossramp level 1, Resistance level 9 (rotating motion backwards)

Tuesday:
Fasted cardio 6AM
30 minutes on Elliptical (no arms): [HR 75%]
15 minutes Crossramp level 9, Resistance level 9
15 minutes Crossramp level 1, Resistance level 8 (rotating motion backwards)

Training 5:15 PM
Cardio Warm up: 25 minutes StairMill
                5 minutes 85 SPM
                5 minutes 90 SPM (Walking backwards on StairMill)
                5 minutes 95 SPM
                5 minutes 100 SPM (Walking backwards on StairMill)
                5 minutes 105 SPM
Weight Circuit:
[20-30 second rest in between sets]
·         Dumbbell Bicep Curls (17.5 lbs): 3 (sets) x 20 (reps)
·         Flat Dumbbell Press (20 lbs): 3 x 15
·         Military/Overhead Press w/ dumbbells (15 lbs): 3 x 15
·         Seated Lateral Row Machine (110 lbs/ One 45 + 10 lb plate on each side): 3 x 15
·         Bent Tricep Kickbacks w/ dumbbells (12 lbs): 3 x 15
End Cardio: 20 minutes on Elliptical: [HR 78-83%]
                10 minutes Crossramp level 9, Resistance level 9
                10 minutes Crossramp level 12, Resistance level 10

Wednesday:   
Fasted cardio 6AM
30 minutes on Elliptical (no arms): [HR 75%]
15 minutes Crossramp level 9, Resistance level 9
15 minutes Crossramp level 1, Resistance level 8 (rotating motion backwards)

Training 5:15 PM
Cardio Warm up: 45 minute Run/Walk Interval on Treadmill
                5 minute warm up walk 3.6 MPH
                Repeat for 40 minutes:
                3 minute jog at 5.3 MPH
                2 minute walk at 3.5 MPH

Thursday:
Training 5:15 PM
Cardio Warm up: 30 minutes on StairMill:
                5 minutes 90 SPM
                5 minutes 80 SPM (Skipping every other step)
                10 minutes of Intervals:  1 min 135 SPM/ 1 min 45 SPM
                5 minutes 85 SPM
                5 minutes
Leg Work out:
[20-30 second rest in between sets]
·         Hamstring curls (45 lbs): 3 x 15
·         Hacksaw Squats (Body and machine weight + 50 lbs/ 1 25 lb plate each side): 3 x 20
·         Quad Extensions (45 lbs) 3 x 15
·         Glute Press (50 lbs): 3 x 15 on each leg
·         Linear Angled Leg Press (270 lbs (Three 45 lb plates on each side) 3 set of 15
Cardio Cool Down: 10 minute walk on Tredmill:
                Incline 5.0, Speed 3.4

Friday:
Training 5:15 PM
Cardio Warm up: 20 minutes HIIT on Tredmill:
30 second sprint at 8.5 MPH
90 second walk at 3.5 MPH
Weight Circuit:
[20-30 second rest in between sets]
·         Preacher curls (25 lbs): 3 x 15
·         Peck Deck machine (35 pounds): 3 x 20
·         Tricep Pushdowns (V bar, 35 pounds): 3 x 15
·         Back Extension (100 lbs): 3 x 20
·         Bent-over Lateral Raise (8lb dumbbell’s): 3 x 15
End Cardio: 20 minutes on Elliptical w/ arms: [HR 78-83%]
                Crossramp level 9, resistance level 10

Saturday:
Training 2:00 PM (average)
45 minutes on StairMill:
               10 minutes 85 SPM
                5 minutes 90 SPM (Walking backwards on StairMill)
                5 minutes 95 SPM
                10 minutes 65 SPM (Not holding rails)
                5 minutes 100 SPM
                5 minutes 90 SPM (Skipping every other step)
                5 minutes 70 SPM

5 comments:

Anonymous said...

You wrote 20-30 second rest between reps, pretty sure you meant sets, but just wanted to carify? You also wrote 160 lbs angled leg press but then wrote 2 45's on each side which equals 180. So I wasn't quite sure what weight you mean.

Liz Taylor Training said...

^^ Yes, those were just typo-s and have been corrected. Thanks for noticing ;)

Jennifer Welton said...

I read this post when I first woke up and did the first circuit work out you posted that you did on Tuesday, I had to use significantly less weight but I did the same amount of reps and I am already feeling sore. Great work outs posted and I am definitely going to try more. I wish my gym had a stairmill. Keep working hard. I can't wait to see you on stage.

-Jen

EM said...

I knew it.....A professional training is the key. I trained at home for almost a year and my results are invisible. Last week I decided to work with a personal trainer etobicoke and tomorrow I have my first training session. I hope I'll be able to do the same exercises you do after a while.

JUST ME said...

You know what would be awesome?

Drawings or pictures of the leg work out.

I'm always looking for better leg exercises...

Thanks mama! You are like a gym wizard. ;)

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