For my daily exercise regime I usually choose between three
options: GPP Fitness (an AWESOME group fitness gym that you should definitely
check out if you are local), go for a run, or make up my own workout at the
local globo gym (I go to Gold’s). GPP is usually my first choice but if my schedule doesn't
work for their class times or if I have a weird little injury and can't do some
of the movements in the daily workout, I will usually just go to Gold’s and do
my own thing. Which brings me to
the topic of my post this week: how to make up your own workout.
When I got my first gym pass when I was 18 I was so excited. But when I stepped foot into the gym for the first time I got so overwhelmed. I really had no idea what I was doing. So I did what a lot of gym newbies do, go straight to the cardio machines. Don't get me wrong, cardio is great, but if you buy a gym pass and only use it for the cardio machines, you are missing out on so much your gym has to offer. I am not a huge fan of the weight lifting machines (I will use them occasionally), but I am a huge fan of free weights. Don't be afraid to get in there and pick up those weights!! I used to get worried or embarrassed if I wasn't lifting as heavy as the person next to me or if I wasn't doing it "correctly." But honestly you just need to get over it. No one really cares how much you are lifting. You do what's best for you. And that means not letting ego get in the way as well. I see a lot of people trying to go way heavier than they should and they end up with super bad form and injuries just waiting to happen.
When I got my first gym pass when I was 18 I was so excited. But when I stepped foot into the gym for the first time I got so overwhelmed. I really had no idea what I was doing. So I did what a lot of gym newbies do, go straight to the cardio machines. Don't get me wrong, cardio is great, but if you buy a gym pass and only use it for the cardio machines, you are missing out on so much your gym has to offer. I am not a huge fan of the weight lifting machines (I will use them occasionally), but I am a huge fan of free weights. Don't be afraid to get in there and pick up those weights!! I used to get worried or embarrassed if I wasn't lifting as heavy as the person next to me or if I wasn't doing it "correctly." But honestly you just need to get over it. No one really cares how much you are lifting. You do what's best for you. And that means not letting ego get in the way as well. I see a lot of people trying to go way heavier than they should and they end up with super bad form and injuries just waiting to happen.
Anyway… sorry for
the rant...back to the subject!
My favorite way to make up my own workout is using super sets. A super set is doing two movements back to back with a rest period following (anywhere from 30 seconds to a few minutes depending on what you are doing). The possibilities are endless with super sets. I usually like to go a little heavier with my first movement and then go lighter and a little faster with a different movement but usually same muscle group. Here are some examples of super sets I like to do:
5 chin ups on the assisted pull up machine (if you're cooler and stronger than me, you can just use the regular pull up bar)
20 alternating bicep curls with 15 lb dumbbells
20 weighted lunges (I usually use a 45-65 lb bar on my back, but you could hold dumbbells at your sides as well)
10 lunge switches (or as many as you can do)
10 skull crushers with a heavy barbell
20 triceps extensions with a lighter dumbbell.
20 weighted leg lifts (I lay on a bench, hold a weight above my head and hold my legs up. As my legs go down, the weight goes down behind my head, then you bring your legs and the weight back up consecutively)
20 tick tocks to the right and left
My favorite way to make up my own workout is using super sets. A super set is doing two movements back to back with a rest period following (anywhere from 30 seconds to a few minutes depending on what you are doing). The possibilities are endless with super sets. I usually like to go a little heavier with my first movement and then go lighter and a little faster with a different movement but usually same muscle group. Here are some examples of super sets I like to do:
5 chin ups on the assisted pull up machine (if you're cooler and stronger than me, you can just use the regular pull up bar)
20 alternating bicep curls with 15 lb dumbbells
20 weighted lunges (I usually use a 45-65 lb bar on my back, but you could hold dumbbells at your sides as well)
10 lunge switches (or as many as you can do)
10 skull crushers with a heavy barbell
20 triceps extensions with a lighter dumbbell.
20 weighted leg lifts (I lay on a bench, hold a weight above my head and hold my legs up. As my legs go down, the weight goes down behind my head, then you bring your legs and the weight back up consecutively)
20 tick tocks to the right and left
10 deadlifts with a heavier barbell
10 per leg single leg deadlifts with a lighter dumbbell
If you are unfamiliar with any of these movements, just
YouTube! Make sure you know proper
form so you don’t create any nagging injuries.
Those are just a few of my favorites, but like I said the possibilities really are endless. You can do as many rounds and as many super sets as you want. I usually stick to three or four rounds of three or four super sets. Pair a few super sets with a quick HIIT workout on a cardio machine and you have yourself a solid workout!
One more quick rant before I go... I hear a lot of women thinking they will get "bulky" if they use weights. This is completely false. Lifting weights makes you toned. Who doesn't want a firm, perky butt and tight, toned arms...? So, yeah... Lift weights.
Feel free to comment with any of your super set ideas!
Those are just a few of my favorites, but like I said the possibilities really are endless. You can do as many rounds and as many super sets as you want. I usually stick to three or four rounds of three or four super sets. Pair a few super sets with a quick HIIT workout on a cardio machine and you have yourself a solid workout!
One more quick rant before I go... I hear a lot of women thinking they will get "bulky" if they use weights. This is completely false. Lifting weights makes you toned. Who doesn't want a firm, perky butt and tight, toned arms...? So, yeah... Lift weights.
Feel free to comment with any of your super set ideas!
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