I mentioned in my last blog entry that I would discuss, in a separate article, the specifics of Lya’s workout routine. It seems only fitting that the follow-up to my debut post is centered on exactly that. Before diving in, I feel it’s important to provide some context regarding the specifics of her routine. First, there is no single “best” routine for everyone. Every individual is unique. Simply imitating the routine below is, therefore, not likely to provide optimal results. Lya’s routine is the result of a process that started with questions concerning her needs, followed by a trial period of various exercises designed to establish her comfort and tolerance level, which, over time, has been monitored and adjusted to ensure progress toward her goals. We modify her routine on a somewhat regular basis to prevent muscular and postural imbalances from developing over the long term (which is often seen in the gym).
Secondly, we do not use machines. Lya is not trying to become the next Ms. Olympia. If your goal is strictly body building, then machines may be appropriate. But for the individual looking to develop general fitness and a sculpted physique, there is no muscular system I’m aware of that is better served by the limited range of motion provided by machines. Lastly, we perform no steady state cardio. For someone looking to develop fitness and toning, the act of steady state cardio is without a doubt inferior to high intensity interval training and often ends up being detrimental to the goal of maintaining a toned look. Without getting into much detail, steady state cardio works the aerobic pathway (the part of your physiology responsible for creating energy via oxygen). Because muscle is energy demanding, a body subjected to regular steady state cardio will shed muscle to meet the demands of the aerobic pathway. This is not what someone with Lya’s goals wants. After all, she’s not planning on running a 5k (at least not in this lifetime).
With that said, let’s take a look at Lya’s regime this past week. The aim was to train specific muscular systems in a way that is challenging but not overwhelming. It’s not supposed to be easy, but I also didn’t want her going to failure or feeling like she was going to collapse (the latter was not always accomplished, especially when I incorporated HIIT exercises). We don’t usually go to failure because of the strain it puts on the body and increased probability for injury. So as not to develop a tendency toward strength over muscular endurance, or vice versa, we use a broad range of rep ranges and rest intervals. You may notice each workout is structured to move from myofibrillar to sarcoplasmic hypertrophy, followed by muscular endurance and finally cardiovascular strength via a one set burnout (abdominals is an exception). Weight chosen and rest between exercises is a personal decision. Again, challenge yourself by doing what isn’t comfortable, but not to the point where you want to die. Enjoy!
Monday – Quadriceps
Barbell Squat – 3×5, (2 min rest)
Single Leg Lunges – 3×10 (90 sec rest)
Squat Pumps – 3x40sec, (30 sec rest)
Spin Bike Sprint – 1x30sec
Tuesday – Abdominals
Straight Leg Reverse Crunch – 3×10 (1 min rest)
Bicycles – 3x30sec (1 min rest)
Weighted Russian Twist – 3x30sec (1 min rest)
Plank Rotation – 1x2min
Wednesday – Recovery Day
3-mile walk
Thursday – Hamstrings and Glutes
Deadlift – 3×5 (2 min rest)
Curtsey Lunges – 3×16 (90 sec rest)
Kettlebell Swings – 3x30sec (30 sec rest)
Reverse Pedal Spin Bike Sprint – 1×30 sec
Friday – Upper Body
Assisted Pullups – 2×5 (2 min rest)
Dips – 2×5 (2 min rest)
Pushups – 2×12 (90 sec rest)
Barbell Curl – 2×10 (90 sec rest)
Weighted Punches – 1×30 sec
Weighted Shoulder Rotations – 1x30sec
Row Machine Spring – 1x30sec
Saturday – High Intensity Interval Training
Burpies – 3x30sec (90 sec rest)
Lateral Box Jumps – 3x30sec (1 min rest)
Mountain Climbers – 3x30sec (30 sec rest)
Sprint – 1x30sec
Sunday – Rest Day
– Nicky
15 Responses
Sweet site, super design, real clean and utilize friendly.
Thanks for sharing excellent informations. Your website is very cool. I am impressed by the details that you have on this web site. It reveals how nicely you understand this subject. Bookmarked this web page, will come back for extra articles. You, my friend, ROCK! I found simply the information I already searched all over the place and simply could not come across. What a great site.
Wonderful work! This is the type of information that should be shared around the web. Shame on the search engines for not positioning this post higher! Come on over and visit my website . Thanks =)
Hello, Neat post. There’s a problem along with your web site in internet explorer, may test this?K IE still is the market leader and a large element of folks will leave out your magnificent writing because of this problem.
Good day! I just would like to give a huge thumbs up for the great data you’ve right here on this post. I will be coming back to your weblog for more soon.
I’ll immediately snatch your rss feed as I can not in finding your email subscription link or newsletter service. Do you’ve any? Kindly let me realize in order that I may just subscribe. Thanks.
I was pretty pleased to discover this great site. I need to to thank you for your time for this particularly fantastic read!! I definitely appreciated every part of it and I have you book marked to see new stuff on your blog
I was pretty pleased to discover this great site. I need to to thank you for your time for this particularly fantastic read!! I definitely appreciated every part of it and I have you book marked to see new stuff on your blog
Use artificial intelligence to cut turnaround time, extend your budget, and create more high-quality content that Google and readers will love. How It Works? WordAi is extremely fast and intuitive. Just enter your content, click rewrite, and in a matter of seconds, WordAi will rewrite an entire piece of content for you. WordAi comes up with different ways to express the same ideas by rewriting every sentence from scratch. This not only removes duplicate content, it also makes the rewritten content read completely naturally. Scale Your Business Make your entire content production process 10x more efficient. Use AI to create more high-quality, unique content that impresses clients and engages readers, all without having to put in more hours Register here and get a bonus.
I don’t need to tell you how important it is to optimize every step in your SEO pipeline. But unfortunately, it’s nearly impossible to cut out time or money when it comes to getting good content. At least that’s what I thought until I came across Article Forge… Built by a team of AI researchers from MIT, Carnegie Mellon, Harvard, Article Forge is an artificial intelligence (AI) powered content writer that uses deep learning models to write entire articles about any topic in less than 60 seconds. Their team trained AI models on millions of articles to teach Article Forge how to draw connections between topics so that each article it writes is relevant, interesting and useful. All their hard work means you just enter a few keywords and Article Forge will write a complete article from scratch making sure every thought flows naturally into the next, resulting in readable, high quality, and unique content. Put simply, this is a secret weapon for anyone who needs content. I get how impossible that sounds so you need to see how Article Forge writes a complete article in less than 60 seconds! order here.
Качественные WordPress ссылки в комментариях от 5000 уник. доменов заказать здесь .
May I simply say what a relief to uncover somebody that really understands what theyre discussing over the internet. You certainly know how to bring a problem to light and make it important. More and more people really need to check this out and understand this side of the story. I was surprised that youre not more popular because you certainly have the gift.
I’d forever want to be update on new content on this web site, saved to favorites! .
I have been surfing online more than three hours today, yet I never found any interesting article like yours. It is pretty worth enough for me. In my opinion, if all webmasters and bloggers made good content as you did, the web will be much more useful than ever before.
“Everything is very open with a clear description of the issues. It was truly informative. Your website is very useful. Thanks for sharing!}” visit our website