Friday, 24 July 2015

My Workout Schedule Volume 2

My workout schedule has changed so I thought I would share it with you all! My partner Ben (you can find his Instagram page at the bottom of this post) is currently studying his diploma in fitness and has come up with this amazing new schedule I have been loving (once he is qualified, he can help you out too)!

We decided to cut back on the daily cardio to just 100 calories and have a full day dedicated to cardio - let's be honest though, with the workouts I am doing, my heart rate is up the whole time so my weight training definitely gives me some cardiovascular assistance as well. Doing so much on a daily basis was burning me out. I have a lot more energy since cutting back and I'm still seeing results so of course I am happy!

*Each session begins with stretching and a warm up! I cannot stress the importance of doing both of these to prevent injuries. I also stretch after each session and try to use a foam roller on my muscles at least twice a week. 

I've really slowed down my speed on the stair master to allow for the kick back in the double step. This is AMAZING for the hamstrings and the booty! Try it out!


Day 1 -


Morning: Chest
Afternoon: Quads
Cardio: 100 calories on stair master - Level 7 (50 calories normal steps, 50 calories double step with kick back)

Day 2 -


Morning: Shoulders
Afternoon: Hamstrings
Cardio: 100 calories on stair master - Level 7 (50 calories normal steps, 50 calories double step with kick back)

Day 3 -


Morning: Back
Afternoon: Deadlifts
Cardio: 100 calories on stair master - Level 7 (50 calories normal steps, 50 calories double step with kick back)

Day 4 -


Morning: Rest
Afternoon: Arms
 Cardio: 100 calories on stair master - Level 7 (50 calories normal steps, 50 calories double step with kick back)

Day 5 -


REST

Every Saturday is cardio/ booty/ ab day (one hour of whatever I feel like doing that day - mostly spin). If Saturday falls on one of the above days, hold off on that day until Sunday and continue as normal. 

*If you don't have time to do two sessions per day (like me on most days) just combine the two!



If  you have any questions or want to know the individual workouts I do, let me know in the comments below!

Keep smiling!

Tahana xx

Instagram = @talkhealthytome - Instagram for Ben = @ben_clun

6 comments :

  1. Your arms look amazing girl! x

    ReplyDelete
  2. This workout is definitely a lot easier to understand than your first one for me! I was just wondering if you could go into more detail regarding what you do for each body part or an example of what you could do. So if I was combining mine into one workout per day, what exercises would you normally do for shoulders and hamstrings for example. I know a few exercises for each body part but sometimes I get stuck and then end of doing another body part when really I want to focus on those two areas.

    Hope that makes sense :)

    Sarah | Bows & Pleats

    ReplyDelete
    Replies
    1. I'm definitely working on posts like these - I just need a photographer so I can have images to go with the words so everyone knows what I am talking about.

      Squats are on quad day.

      Booty is worked out on quad and hamstring day and also do a dedicated booty workout each Saturday with cardio day.

      Delete
  3. Also which body part would be for squats??? Hamstrings? and where do you fit in Booty?

    Sarah | Bows & Pleats

    ReplyDelete

 
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