favorite lifts and current workout routine

Throughout quarantine, and even over the past year, my workout routine has changed so much. I’m going through phases of enjoying a certain workout or style and the way it challenges me. Last summer I was into barre and pilates, then I got back into running a bit more, then SoulCycle, then running again, then HIIT. Now that gyms are open here in Connecticut, I’ve begun lifting again to try and gain back some of the muscle and strength I lost over the past five months.

I must say, it is both rewarding and defeating resuming a lifting regimen again. It is rewarding having stayed consistent for the past month and now seeing little muscles coming back out of hiding, yet defeating as I cannot lift nearly as much as I could before. Having the flexibility to do various workouts on top of lifting before quarantine kept all my muscle groups working, even if I wasn’t directly targeting them. I definitely found as I only ran throughout quarantine, that I was much more injury prone and felt weaker and slower.

Needless to say, my current workout routine has been including a lot more weight lifting than usual. I’m lifting between five and six times a week, whereas before I only lifted twice or three times a week. I’m hoping once my regular strength comes back I can tone it down a bit, but who knows, I’ve really been enjoying this phase.

I’m suuuuuper flexible with what I do – my lifting schedule and routine is absolutely not set in stone. I like to go off of what I feel like doing, how my body is feeling and how much time I have. If I miss a day, then it’s not the end of the world and I’ll combine two days (i.e. combing legs and chest/triceps) or just skip that muscle group if its particularly sore. I also don’t do the same lifts every week and mix up the weights depending on how I’m feeling (like yesterday, I felt like doing four sets of heavier squats but last week I did six sets of moderate weight squats).

I do eight different exercises on each lifting day, and typically super set them, therefore I also don’t lift so insanely heavy that I can’t do four sets or any other exercises (for example, I squat 65/75 pounds, I could probably do more but I want to be able to get lots of exercises and reps). I’ll do four harder exercises and four more moderate ones that I can do within the superset. I tend to do three to four sets of 10 to 15 reps each (depending on how I’m feeling).

Basically, my current lifting split goes something like this:

Monday: Chest and Triceps Plus Core
  • Tricep cable pull-down
  • Tricep cable overhead extension
  • Chest press
  • Chest fly
  • Skull crushers
  • Overhead tricep dumbbell dip
  • Tricep dumbbell extensions
  • Tricep dips on bench or push-ups
  • Core exercises vary (300-400 reps)
Tuesday: HIIT/Bodyweight/Full-Body
  • Julie Ferrer Zoom class
  • If I don’t do the class, I do a combo of bodyweight leg, glute and core exercises with a few rounds of SoulCycle arms
Wednesday: Legs (Glute/Hamstring Focus)
  • RDL
  • Squat with barbell
  • Weighted glute bridge
  • Glute cable kickbacks
  • Leg press
  • Calf press on leg press machine
  • Weighted split squats
  • Hamstring curl
Thursday: Shoulders and Weighted Abs
  • Cable face pull
  • Upright heavy row
  • Front raises with dumbbells
  • Lateral raises with dumbbells
  • Shoulder press with dumbbells
  • Heavy military press with barbell
  • Kettleball swing
  • Goalies (Scarecrow arms that rotate in/out/up/down)
  • Weighted oblique dips
  • Weighted woodchoppers
  • Weighted standing twists
  • Weighted Russian twists
  • Plank pike on TRX cable
  • Mountain climbers on TRX cable
Friday: Back and Biceps Plus Core
  • Hammer curl with dumbbells
  • Bicep curl with dumbbells
  • Dumbbell row
  • Reverse dumbbell fly
  • Lat pulldown
  • Seated row
  • Single arm lat pulldown on cable machine
  • Cable bicep curl
  • Core exercises vary (300-400 reps)
Saturday: Lets (Quads and Inner/Outer Thigh Focus)
  • RDL
  • Squat with barbell
  • Goblet squat
  • Plie squat
  • Inner thigh machine
  • Outer thigh machine
  • Quad extension
  • Up and overs on bench
Sunday: HIIT/Bodyweight/Full-Body
  • Julie Ferrer Zoom class
  • If I don’t do the class, I do a combo of bodyweight leg, glute and core exercises with a few rounds of SoulCycle arms

I hope this gave you some motivation and/or ideas for your next gym session! Many of these workouts can be done at home if your gyms aren’t open yet (bodyweight, with resistance bands or get creative with your weights).

Let me know what sort of posts you want to see in the future, and what workouts you’ve been enjoying!

xx,

meg

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