As bad as everything is right now in regards to the pandemic, we can’t be giving up on our health. I sure won’t be.
One of the things that we should be doing is exercising on a regular basis. It is not the most fun thing in the world but it has so many benefits.
For this post, I wanted to show you my new six week routine I will be doing and possibly inspire one of you to do it too!
My goal for this routine
I am a fitness enthusiast that does weight lifting four times a week. This has been important for me when it comes to staying mentally and physically well.
As a person with PCOS, I need to do all that I can to keep the negative effects of the diagnosis at bay. Engaging in consistent exercise that includes intense cardio/abs and weight lifting is key to this.
Over the years I have done many different weight lifting routines but have never really budged when it comes to increasing the weight used. Because of this, my goal is to up the weight I lift for each move.
Lifting a bit heavier will have me working harder during the exercise sessions. Not that it really matters that much, but I would love to see a higher calorie burn number on my heart rate monitor watch! Maybe heavier lifts will do that for me.
For my six week routine, I will be taking note of the amount of weight I lift for each exercise move in my health journal. It will be interesting to see the amounts I end up lifting when the six weeks are done!
My workout structures and schedules
As stated before, I always do four weight lifting workouts and two intense cardio/abs workouts a week. The workout schedule always goes like this:
Upper/cardio/Lower/Rest/Upper/Cardio/Lower
There have been times where I have taken more than one day off of working out during the week. For the most part though-I exercise six days a week.
The weightlifting days always include cardio bursts. These are either before the weight lifting or between circuits/supersets/tri-sets. I like to do this because it just feels like I am getting an even better workout than only doing weightlifting moves.
In regards to how many moves I do for my weightlifting workouts-it varies. It is always at least six of them though, with two or three sets.
The cardio bursts on weightlifting days and the cardio workouts, look almost the same. They include doing a lot of moves like jumping jacks, star jumps, mountain climbers, donkey kick-ups, burpees and more. A workout ladder is the only piece of cardio equipment I own but I save it just for my cardio days.
I am not a fan of abdominal work at all so I only do about two different exercises. These are done after the cardio part of the workout has been finished.
The six week routine
Upper body workout (2x per week):
First, 18 minutes of cardio is done.
Then, three circuits with exercises done one after another without stopping. Each circuit is done two times through.
Circuit 1-
Chest press
Wide bent over row
Alternating chest flyes
Alternating back flyes
Close chest press
Close bent over row
Regular push ups
Supine (back) push ups
Circuit 2-
Overhead press
Palms up pull overs
Alternating front raises
Alternating pull overs
Lateral raises
Arm circles- 45 seconds
Hindu push ups
Circuit 3-
Single arm tricep extensions (left or right)
Hammer curls
Single arm triceps extensions (left or right)
Skull crushers
Alternating curls
Tricep dips
Staggered hands push ups
Cardio and abs workout (2x a week):
30 minutes of straight cardio and then 10 minutes of cardio ladder work. Then I do some ab work.
Lower body workout-
First, 18 minutes of cardio is done.
There are four supersets and each are done three times through.
A1. Wide deadlifts
A2. Side lunges
B1. Narrow squats
B2. Reverse lunges
C1. Stiff legged deadlifts
C2. Hip thrusts
D1. Squat to forward lunges
D2. Side leg raises
What do I do my workouts to?
I love to workout to shows. It is just more motivating for me than music is.
Right now I have been working out to Superstore and it is so fun. That show puts me in a better mood and I really look forward to my workouts. Next I will be putting on Wayward Pines!
To conclude this
I am excited to do this six week routine and reach my goal of lifting heavier weights. My plan is to update you all on how I do after I have finished the routine.
What is your current workout routine?
Thanks for reading!
#homeworkouts #homegym #fitness #weighlifting #HIIT #exercise #health #PCOS
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