Strength Training

In addition to taking a "Super Set" class twice a week that focuses on total body strength training, I've been starting to add some body weight and other strength training moves into my weekly routine. I have found that I really love squats. So I do a LOT of them and in different variations throughout the week. I also have added in pull-ups (assisted) and chin ups (assisted) to my routine, thinking of those backless wedding dresses! Today I am going to be working on a total body superset on my own.

Here is my routine for today:

2 sets x 15 reps

SS1: Pull Up/ Push ups / Chin Ups / Push up hold (holding push up position at the bottom with elbows bent)

SS2: Roman Chair: Reverse Fly / Deadlift / Reverse fly w/ deadlift / Reverse fly / Deadlift

SS3: TRX + Knee Hangs: Pistol Squats* 2-2 / 3-1 / 1-1 / 1-Jump / Hold ----  Knee Hangs

*I've never done Pistol Squats before, but I made it a goal for 2014. Starting by doing them assisted using the TRX and the numbers refer to the counts - so 2-2 is 2 counts down into the squat and 2 counts up out of the squat, 3-1 is 3 counts down into the squat and 1 count up, etc. The Knee Hangs I will jump up to the pull up bar and steady my body, then complete my reps of lifting/bending my knees close to my chest.

This workout will work my arms, shoulders, back, hamstrings, glutes, core - all of it! Really excited to see how my first try and pistol squats go.

Tonight I'll head to a class called 20/20, where the split is 20 minutes of cardio and 20 minutes of strength work, broken up into different intervals.

Tomorrow, nothing but cardio baby! Hitting the gym for 60 minutes of fasted cardio on the treadmill, rowing machine, and summit climber.

Here's to finishing out the week strong!