Strong & Lean in 2015

Wednesday, January 07, 2015

This year I am focusing on the positives. I am not dieting. However, I find myself making much healthier choices. In 2014 I became somewhat more active - in spurts. This year fitness will be my habit. I find during the Winter I don't want to go out much so I am doing different routines at home. I am enjoying my DVDs or programs I have PVRd for Pilates / Yoga / Bollyfit and Belly Dancing. I will do my own Zumba routine. I will also do some cross-country skiing as time / weather permits.

My main focus will be strength training. For now, I am doing full body 3x week. My routine consists of two sets of 8 - 10 reps as follows:

Legs - squats, lunges, side lunges, toe raises
Back - bent over rows, one-arm rows, and rows with a band
Chest - bench press, incline press, incline fly
Shoulder - barbell upright row, lateral raise, military press
Biceps - barbell bicep curls, alternate bicep curls, isolated dumbbell curls
Triceps - lying triceps extensions, triceps kickback, seated tricep extensions
Forearms - palms-down wrist curl
Abdominal - crunches, bicycle, side bends, side twists

This is the same work out that I used to do in my early 20s. Once I build up my strength I will likely move to 4 x week body split routine with three sets of each. Of course as I learn more, I will likely do some tweaking.
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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