It’s Monday evening and I’m suddenly realizing that there’s no Tuesday Trainer tomorrow. Lindsay is on holiday with her family and has left us without a leader! No weekend assignment to create a video about _____. No videotaped instructions from my favourite fitness bloggers.
What’s a girl to do?
I could skip the workout; I worked out yesterday and the day before and am scheduled to try a new style of fitness class on Wednesday. According to yesterday’s post, I could claim tomorrow as a legitimate rest day.
But I WANT to go to the gym. I’ve MISSED my strength workouts these past two weeks (and given my poor showing during a Tabata pushup drill in class this morning, I need to get to work regaining the strength I’ve lost…). So I’m taking a deep breath and designing my own Tuesday Trainer program. (You all know that I work as a personal trainer, right? So why is it so difficult for me to design a program for myself?)
How about I pretend that I’m writing a program for YOU and we’ll do it together? Okay? Okay!
(Note that I’m assuming that you’re healthy, with no joint pain or hip/knee/shoulder troubles; if so, please listen to your body and modify where necessary!)
We’ll be doing supersets (I love supersets; fast and efficient when done properly). Alternating between two exercises at a time, 8-10 reps of each exercise, 3-4 supersets of each pair. Got it?
- Barbell squats/pushups
- Alternating Smith lunges (or barbell lunges if you don’t have a Smith machine)/pullups or inverted rows
- Seated shoulder press/preacher curl (or some other sort of bicep curl)
- Dumbbell deadlifts/barbell tricep skullcrushers
- Roll outs on the ball/medball V-sit core rotations
and finishing with 20 minutes of 1:1 intervals on the Arc Trainer (or your cardio machine of choice).
Ready? Off you go!
And don’t forget to show me your #PROOF!
Disclaimer: Although I am a registered Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.