What Does A Typical Exercise Routine Look Like?

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KP Mar 2017

My Current Workout by Steph Beth Nickel

Lord willing, my hubby and I will be traveling to Jasper, Alberta, in July. In order to be better prepared to hike some of the trails, we have begun attending the gym 3-4 times per week.

While Dave does 40 minutes of cardio, I combine approximately 15-20 minutes of cardio with a resistance workout such as the one below. I do 1-2 sets of 12 reps for all but the rotator cuff and core exercises.

DUMBBELL DEADLIFT TO HIGH PULL

I stand tall, abs and glutes pulled in tight, knees slightly bent.

Holding dumbbells in front of my thighs with an overhand grip, I pivot from my hips until by back is parallel to the floor.

I then return to the standing position and draw the dumbbells up to my chest, keeping them close to my body.

Finally, I lower the dumbbells to the starting position.

REVERSE FLYS

Standing tall, abs and glutes tight, I pivot forward slightly from the hips.

With an overhand grip, I hold the dumbbells vertically in front of my body, close to my chest.

I draw my shoulder blades together, drawing the dumbbells away from one another.
I then return to the starting position.

CHEST PRESS

I lie on my back, shoulders and head supported on the stability ball, knees bent at 90 degrees, abs tight to keep my back parallel to the floor.

With an overhand grip, I hold the dumbbells just above my chest.

I press the dumbbells toward the ceiling then lower them to the starting position.

CONCENTRATION CURLS

I sit on a stability ball holding a dumbbell with an underhand grip, legs wider than shoulder width apart, feet flat on the floor.

I lean forward until I am resting my elbow against my inner thigh and complete 12 biceps curls on one side and then the other.

OVERHEAD TRICEPS EXTENSIONS

I stand tall, abs and glutes pulled in tight, knees slightly bent.

I raise a single dumbbell, held firmly in both hands, above my head.

I carefully lower it behind my head and then extend my arms straight overhead.

SHOULDER PRESSES

I stand tall, abs and glutes pulled in tight, knees slightly bent.

I hold a dumbbell in each hand and raise my arms until they look like goalposts.

I then press the dumbbells overhead.

Finally, I bring my arms down until they again look like goalposts.

ROTATOR CUFF EXERCISE

I stand tall, abs and glutes pulled in tight, knees slightly bent.

I hold a light dumbbell in my hand.

Keeping the upper part of my arm against my side, I rest the lower part of my arm across my stomach, my elbow at 90 degrees.

I then pivot my arm outward, keeping the upper part of my arm against my side.

Without allowing the opposite shoulder to come forward or pivoting at my waist, I draw the dumbbell back as far as I can.

I then bring the lower part of my arm across my stomach once again.

I do 12 reps on each side.

CORE EXERCISES

Crunches on the stability ball while holding a dumbbell in front of my chest (50 reps)

Back Extensions on the stability ball

I lie face-down on a stability ball with my feet propped against the wall and my arms at my sides. I tighten my glutes and gently arch my back and draw the upper part of my body off the ball. (25 reps)

Russian Twists

I sit on the mat holding a medicine ball, lean back slightly and bring my feet off the floor. I then twist from side to side, moving only the upper part of my body. I touch the floor with the medicine ball on one side and then the other. (12-15 reps per side)

The Plank (30 seconds)

What is your typical exercise routine? Why do you work out?

Make exercise a regular part of your life. (tweet this)

 

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Steph Beth Nickel is an author, a freelance editor and writer, a labour doula, and a former personal trainer. She’d love to connect with you on Facebook or Twitter, on her website or blog.

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