My Exercise Routine at the Gym

As I have said in previous posts, I am NOT a fan of spending endless hours in the gym. First because I just simply do not have that kind of time and second because I do not believe it is necessary. If you have a consistency and make your workouts count and eat a whole food, organic diet you should be fine spending an hour a day on exercise. I know a lot of people focus on one part of the body each day; I do not do this. I like getting a complete workout everyday so I'm not crippled the next day. Slow and steady is how you are going to obtain goals and be able to maintain the results without getting burned out and reverting back to couch potato status.

So, here is what I do on the regular:

Begin with 20-30 minutes walking on the treadmill at a 3.5 speed and 6 incline. You should be able to walk just over a mile in this time. Honestly, it is really all you need. I used to be a runner but running puts so much stress on your joints and I have neck and back injuries from an accident. Walking is a great way to warm up and burn fat. *I also suggest just walking to the gym if your gym is close enough and weather permits.

Next I work my arms by first using 7.5 lb dumbbells. I do 20 curls on each side. 20 arm presses using both arms at once. 20 bent over rows on each side. 20 extensions using both arms (I use 15-20 lb dumbbell for this one). That is it. Remember, we're ladies, we don't want guns, just toned arms.

Then I grab a 20-30 lb barbell and do 20 deadlifts. 20 overhead presses with a deadlift. 20 barbell squats. Put the barbell away and grab 5-10 dumbbells. Do 40 walking lunges.

After that head over the machine area and hop on the outer thigh machine. Do 3 sets of 20 at a weight that is heavy but you don't have to strain. I do 70 lbs. Switch to the inner thigh machine and do the same.

Then grab a mat and a balance ball. Do 20 regular sit-ups, 20 right-side sit ups, 20 left side sit ups, and 20 lower ab lifts. Stretch your back! Continue with 20 side flexion on each side. Stretch your sides! 20 regular leg lifts and 20 small leg lifts (only lift and lower halfway, foot should not touch the floor) on each side. 20 butt lifts. 20 inner thigh squeezes. Put the ball back.

Lay flat on your back with legs and arms extended on the mat. Raise right knee to chest and swivel ankle. Rotate right knee to left side, extend right arm out and turn head to the right. Hold for 10 seconds. Repeat with left leg. Sit up and put your legs in a butterfly position. Move knees up and down. Extend legs outward in a straddle. Extend right arm over head toward left foot. Hold for 10 seconds. Repeat on left side. Place legs straight out in front of you and extend arms toward feet. Hold for 10 seconds.

And that's all folks. Not too bad and you aren't going to die getting out of bed in the morning but you will see great results if you stick with it and eat right. Good luck!!!