I get asked constantly what I do for my own training. So here it is day by day. blow by blow…
On resistance training- The beauty of resistance training is that you can literally change the shape of your body and create the body you want by focusing on the muscles you want to change. For me- I want a perky butt, flat abdominals,, toned limbs and great posture.. So that’s what I’ve created. The other benefits that come with resistance training is that you don’t just burn calories during your work out, you continue to burn calories all day long. As your muscles get more toned- they weight more (hence your weight can go up on the scales) but they actually get smaller in size and by having more lean muscle weight your ability to burn calories increases and you become a fat burning power house- this is what we want!!
Cardio, on the other hand only burns calories, whilst you are doing it although at a much higher rate. It also gets your heart going, raises your metabolic rate and increases your fitness levels.
Hence, why it is important to include both types of training into your workouts.
Here is what I do, day by day, blow by blow:
Monday- 20 minutes of boxing and 30 minutes of lower body strength training. A mixture of squats, stair runs holding weights, lunges, deadlifts, leg curls. All circuit based so no rest during the workout with 3 sets of 15 repetitions for each exercise. Each time I train my lower body I choose a variation of different exercises. And of course I use the heaviest weight that I can for these reps.
Tuesday- 20 minutes of interval training (cardio- usually running) and 30 Minutes of strength training- upper body and abs! I use the same format and procedure as above for my upper body. I like to train evenly!
Wednesday- 45 minute power walk and a good stretch. (active recovery day)
Thursday- 45 minute run, 15 minutes of core work and 15 minutes of stretching
Friday- I repeat Monday’s training
Saturday- I repeat Tuesdays training
Sunday- sprint session, 20 minutes of short sprints. I mix this up with hill sprint, 15 metre sprint and 15 metre jog around the oval. I recover after each sprint so I can maintain the intensity of my sprints throughout the session.
Peace, love and happy training!