I regret asking my trainer if it's time to change my workout. I'm so sore this week!
I've been doing the same basic workout at the gym four days a week for quite awhile now. I'm a bit bored, but it's at the point where I know what to expect, how I'll feel when I'm done, and I'm kind of on auto pilot.
My current workout looks something like this:
- Warm-up on the treadmill for 15 minutes, typically walking at 2.8 MPH while reading a book on my phone. I usually do this since I've been sitting at my desk all day (the gym is at work) and I need to loosen up; it helps relieve the back pain. (I do a different warm-up when I go to see the trainer since time is limited and he's there to make me do it: three sets of jumping jacks, mountain climbers and jogging in place.)
- Three sets: 15 kettle bell swings (20 lbs.); 15 reverse lunges with kettle bell (15 lbs.); 15 sumo uprights with kettle bell (25 lbs.); and 15 lateral pulldowns (60 lbs.)
- Three sets: 20 walking lunges (sometimes with two 10 lb. weights or a 10 lb. medicine ball); 20 body squats (sometimes with a 10 or 15 lb. weight or 10 lb. medicine ball); and either 15 pushups (floor or incline) or 10-15 squat jumps
- Three sets of exercises on the weight machine. This varies from day to day and depends mostly on how my back is feeling. I typically do two of the following exercises: 10-15 chest presses with 40-50 lbs. of weight; 10-15 biceps curls with 30-40 lbs. of weight; 15 triceps pushdowns with 50 lbs of weight; or 15 cable squat rows with 70 lbs. of weight.
- At the end I may add in a plank or wall sit for one minute, also depending on how my back feels.
- I end with three different stretches.
My new workouts look like this (he gave me two different ones that I will rotate throughout the week):
Workout 1, which I will do on Mondays and Wednesdays:
- Warm-up (same as above)
- Three sets: 20 walking lunges; 20 body squats; and 15 squat jumps
- Three sets: 20 flies using two 10 lb. dumbbells; and 15 push-ups
- Three sets: 20 chest presses (30 lbs.; I may need to drop this to 25 lbs. since it was almost impossible to get through all three sets at 30 lbs.)
- Three sets: Left and right leg crunches, 15 on each side; and 15 flutter kicks
- End with a one-minute plank or wall sit several times per week
- End with three different stretches
Workout 2, which I will do on Tuesdays and Fridays:
- Warm-up (same as above)
- Three sets: 20 lateral lunges; 20 wide body squats; and 15 scissor jumps
- Three sets: 20 lateral pulldowns (40 lbs.); and 20 biceps curls with either two 10 lb. dumbbells or on the weight machine with 20 lbs. of weight
- Three sets: 20 kettle bell swings (20 lbs.) and 20 wall ball using a 10 lb. wall ball
- Three sets: 20 ins and outs; and 20 bicycles
- End with a one-minute plank or wall sit several times per week
- End with three different stretches
So, to sum it up: I got through it, but I'm really sore and I want to die when I cough (well, maybe it's not THAT bad...). But I'm hoping this helps me get eating habits going back in the right direction again.