Post # 16
- Wedding: February 2019 - City, State
sbl99 : CrossFit classes would be a great thing to add in also, depending on how much you want today, download the Naked App! Some amazing workouts I just did the Brooke Ence 8 week Naked program challenge and it was amazing! I gained a lot of strength
blondewithdog : yes!!! I would love to be as strong as them!
Post # 17
I also love Jamie Eason’s Live Fit program from bodybuilding.com specifically designed for women.
Post # 18
For leg days, I would incorporate hip thrusts. You can look up Bret Contreras to get pointers on starting out and form. If you have a bad back, definitely remember to keep your rib cage closed at the top of the movement.
You can also add in some bands for lower body to increase tension. I like the Katy Hearn booty band.
I scour IG for workout ideas when I’m feeling bored. Now that they have the save option, I have lots of different folders for lower body, HIIT, core, etc., and I refer to them at the gym.
Post # 19
Try doing stability excercises like chest press dumbbell fly on a ball.
Or one legged bicep curls.
Anything that is unstable to strengthen the tiny ligaments and joints that surround the primer movers.
-current NASM student, graduating August 23rd!!
Post # 20
Side note. Did legs this morning. Want to die.
Post # 21
i think rather than a rotation of similar exercises every week, you can implement a push and pull kind of strength training. Push basically the exercises that needs you to push the bar further to your body like shoulder and chest also triceps. Pull is the exact opposite such as back training. and you can leave leg day for a single exercise itself. Hope it works for you and makes you more motivated than ever.
Post # 22
I get bored when my workouts go too long or have too many components. I go three or four times a week and do three or four exercises, heavy with not too many sets/reps. More than that makes me want to quit. I also mostly do the lifts that excite me – the BIG ones with barbells <3
I alternate between these:
A: Barbell Back Squat, Bench Press, Bent-over Barbell Row
B: Overhead Press, Deadlifts, (assisted) Pull-ups
So there’s a push, a pull, and a hip/legs movement each time.Sometimes I throw in Barbell Glute Bridges.
The reason it’s not boring for me is that most days I’m setting a new personal record – either in reps or weight. I have been lifting for 6 months and I was pretty chuffed recently when I deadlifted my own weight – 67.5kg. But I guess everyone is different and you just need to play around with different things to find what bores/excites you. Sometimes high volume (sets x reps) is really pschologically difficult to get through, so maybe you could try heavier weights/less volume.
Post # 23
Me too- I am struggling with my upper body but I have strong legs. Thats my main goal this year! I find building upper body strength so much more tough.
Post # 24
missexcited1985 : I’ve been doing a lot more yoga recently and I find that builds my arm strength a lot more than lifting weights. Weights + yoga or pilates are definitely a great combo.