I shared a glimpse of what one of my upper body workout days looks like the other day on my instagram. I mentioned it being part of a 2-day split routine I have been doing regularly for my current fitness routine. I am going to dive into the whys behind my workout routine, as well as how I build workouts for myself and my training clients.

The weight lifting program I have been doing consists of 2 upper and 2 lower body lift sessions weekly. However, due to my personal schedule and goals, I was only completing this workout for 3 days a week and rotating 2 upper and 1 lower body workouts, and 2 lower and 1 upper body workouts each week. This is because it is very difficult for me to spend 4 days a week doing heavy lifting. These workouts require about 1 - 1 1/2 hours to complete from start to finish. While this is an amazing amount of quiet me-focused time away from my kids, it isn't always feasible with the way things are currently at my house with all 4 kids home, and 3 out of 4 of them doing distance learning. I have to make adjustments frequently to my workout and work plans. So I have been flexible with my expectations for my workouts.

Ideally my workout schedule would look like this:

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Lift and Stretch

Core, Cardio and Stretch

Lift and Stretch

Run, Core and Stretch

Lift and Stretch

Holy Yoga and Stretch

Rest and Stretch

Realistically it looks like this many weeks:

 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Yoga flow and Stretch

Lift (Legs), Core and Stretch

HIIT  warmup

Lift (Upper) , and Stretch

Core and  Stretch

Holy Yoga and Stretch

Rest and Stretch

My physical goals during this time were maintenance of muscle, mixing up my workouts, and trying some new heavier lifts, in order to challenge myself in a new way and spice up my workouts. This provided some much needed motivation during a very emotionally challenging season (pandemic, unexpected move, job loss, big life change, etc.) and doing new lifts helped me have to focus extra hard on my form and what my body was doing, and out of my head.

I later added on the stretching routine as a part of a 30-day to splits challenge (which I am still doing, on Day 20) I decided to try as a fun short term goal I decided to add in for additional habit building, accountability, and motivation. I also chose to do the 2-day split routine, because if I only get in 1 upper and 1 lower lift session for the week, I still get a great amount of muscle building and maintaining work in and I can throw in a 3rd full-body HIIT day that only takes about 20 minutes and still feel like I had a great week of working out.

I continued with the same lifts and similar workout schedule for about 8 weeks, which allowed me to see progress in my lifts, increasing in weight or reps and comparing to previous weeks. It also allowed me time to really work on the form and learning of new lifts that took me out of my comfort zone; which when we are looking for physical change is a good thing. If you only do what you can already do, you will not see the changes you are hoping for. In order to progress and grow, we need to push ourselves past what we are already capable of by doing something new, or changing other variables in our training. This is a brief overview of the Overload Principle, which I will dive deeper into in another post.

 

Well, it has been fun to share with you a glimpse into my lifting workouts these past few weeks. I am shifting my routine now to focus on a couple different goals and I look forward to sharing some new workouts and progress updates with you soon!