Thursday, February 7, 2013

The Wintery Woes!

There gets to be a point in the winter that I'm so sick of being cold I could just cry. I start to fantasize about running for hours on Colorado trails, sun blazing. I want to trade all my running tights in for tempos and never look back. Staying committed to fitness in the winter months is super tough. I love when "spring hits" and the trails are full of cooped up runners with big fat smiles plastered on their faces.  I love that its light later in the day and you can still run after work and make it home in time to cook dinner and eat on the patio before the sun goes down. 

Lately, I've been having daily stare downs with the treadmill as I walk through the gym. So, for the month of February I've decided to focus on doing some lifting and muscle toning to keep my mind off the chilly air and mental cardio battles in my head. I love running but I just can't do another month staring at the same wall on that treadmill. I thought I would share my plan with you in case anyone else is looking for some winter time workout motivation. 


Monday: Shoulders/ Tri's
  1. Cable Lateral Raises: 3 sets/ 12 reps
  2. Front Laterals: 3 sets/ 15 reps 
  3. Smith Machine Upright Row: 3 sets/ 12 reps 
  1. Dips: 3 sets/ 20 reps
  2. Skullcrushers: 3 sets/ 12 reps 
  3. Two Arm Seated Dumbbell Extensions: 3 sets/ 12 reps 

Tuesday: Back 
  1. Seated Cable Rows: 3 sets/ 12 reps 
  2. Hammer Strength Unilateral High Row: 4 sets/ 10 reps 
  3. Bosu Ball Extensions: 3 sets/ 15 reps  

Wednesday: Chest and Biceps
  1. Standing Barbell Curl: 3 sets/ 12 reps
  2. Standing Dumbbell Hammer Curl: 3 sets/ 12 reps
  3. Concentration Curl: 3 sets/ 12 reps 
  1. Incline Bench Barbell Press: 3 sets/ 12 reps 
  2. Barbell Bench Press: 3 sets/ 12 reps
  3. Cable Cross Overs: 3 sets/ 12 slow reps 

Thursday: Legs and Calves
  1. Dumbbell Lunge: 3 sets/ 12reps
  2. Dumbbell Goblet Squat: 3 sets/ 12 reps
  3. Dumbbell Step Up: 3 sets/ 12 reps
  4. Bulgarian Split Squat: 3 sets/ 12 reps 
  1. Calf Raises (Toes pointing out/forward/in) 3 sets/12 reps
  2. Calf Machine: 3 sets/12 reps 
  1. Dead Lifts: 3 sets/ 12 reps
  2. Hamstring Curls: 3 sets/ 12 reps
  3. Wide Stance Good Mornings: 3 sets/ 12 reps 

Friday: Abs 
  1. Hanging Knee Raise: 3 sets/ 20 Reps
  2. Dumbbell Side Bends: 3 Sets/ 20 Reps 
  3. Twisted Bench Crunch: 3 Sets/ 20 
I try to do at least a little bit of cardio to supplement my lifting each day. Sometimes I do the 20/20/20 trick to keep from getting bored. For example, 20 minutes of rowing, 20 minutes on the stair master, and 20 minutes on the elliptical. My body is more dedicated to working hard for 20 minutes on each machine than the full 60 minutes on just one. You could also split this up for a 30 minute cardio sesh and do 15 minutes on two machines. 15 INTENSE sessions on two machines. 

On Friday's, I have been trying to do hot yoga in the mornings. Its something relaxing to look forward to after a week of hard workouts. Doing something slow and quiet feels therapeutic.  

Saturdays are cross training days. I go to an awesome circuit class at Lifetime on Saturday mornings that I just LOVE. If you are a member at a gym, check the activity class schedule and do something that sounds fun for your weekend workout. 

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