My workout plan: February 2014

Today I'm going to show you my new workout plan. If you read my posts about my week in pictures you will probably see a lot of pictures in the gym or about food, mainly because I'm really trying to have a healthier lifestyle and I feel like I finally turned the switch in my head and am actually doing it. Just now that I'm not a professional and I have created this workout plan for myself, using different websites.




I have been going to the gym for quite a while now, I got my membership in March last year, but have been slacking off a few times. Last year for a few months I did really good, because I was going to Hawaii in May and wanted to be in better shape. So I went to the gym, really watched my food and did the 30 Day Shred, from Jillian Michaels. I must say the results where pretty good as you can see below, this was after just 2 weeks...

But after I went to Hawaii for 2 weeks, I pretty much didn't do anything for at least a month and I basically looked the same as in the first picture. Now I'm trying to find a routine that works for me and that I can actually stick to. There are so many programs to find online, that it's impossible to everything that seems interesting to me, so I made a plan, stick with it for about 4 weeks, look what the results are and then maybe change it up a little.

The plan I'm on now, I only started this week. But before that I already went to the gym and running. The only thing I kind of 'scheduled' at the gym was legs, and the rest was mostly cardio, but as you can see I changed that. The weights you I put with them are the weights I currently use, I did not start out that way and am trying to build it up a little bit every week.

Workout Plan:

Monday
Legday (gym)
* Freehand jump squat 3 sets of 15
* Plie dumbbell squat  3 sets of 15, 40 lbs
* Dumbbell lunges 3 sets of 15, 40 lbs
* Dumbbell dead lift 3 sets of 15, 40 lbs
* Standing calf raises 3 sets of 15, 10 lbs
* Wall sit 1 minute 15 seconds
* Lying leg curls 3 sets of 15, 100 lbs
* Narrow stance leg press 3 sets of 15, 160 lbs

How my leg day started in December

Abs (gym)
* Straight crunches
* Side crunches (left)
* Side crunches (right)
* Reversed abs

Yoga (at home)
* Flexibility and range of motion - beginner yoga by Tara Stiles
* Basic Breathing - beginner yoga by Tara Stiles


Tuesday
Running (outside)
10 K free app, Nike running App

Blogilates videos
* Victoria Secret Ab workout
* Victoria Secret Bombshell Butt workout


Wednesday
Arms/Chest/Back (gym)
* Wide push ups 3 sets of 12
* Dumbbell bench press 3 sets of 12, 16 lbs
* Narrow push ups 3 sets of 12
* Standing dumbbell triceps extension 3 sets of 12, 8 lbs
* Dumbbell alternate bicep curl 3 sets of 12, 8 lbs on each arm
* Wide grip lat pull down 3 sets of 12, 20 lbs
* Underhand cable pull downs 3 sets of 12, 20 lbs
* Seated cable rows 3 sets of 12, 20 lbs

Yoga (home)
* Build strength evenly - Beginner yoga by Tara Stiles
* Core Strength - Beginner yoga by Tara Stiles


Thursday
Running (outside)
10 K Free app, Nike running app

Blogilates videos
* Victoria Secret Super Model Stiletto workout
* Victors Secret Angel Arm Slimming workout


Friday
Abs/Shoulders (gym)
* Seated dumbbell press 3 sets of 12, 16 lbs
* Standing dumbbell straight arm-front delt raise above head 3 sets of 12, 8 lbs
* Side lateral raise 3 sets of 12, 16 lbs
* Exercise ball crunch 3 sets of 12
* Air bike 3 sets of 12

Yoga
* Building balance - Beginner yoga with Tara Stiles
* Beginner strengthening flow - The yoga Solution with Tara Stiles


This is my workout program for the next few weeks, I might add some cardio in the gym, but I need to see how long the workout is going to take without that. For running it is basically an interval training and I actually ran 20 minutes without walking last Tuesday, which I never did before in my life! My goal for running is being able to run 10K when I go back home in July. The 10K free app, prepares you for 10K in about 14 weeks, but it takes a bit longer with me, because according to the app you have to run 3 times a week, and I only do 2, but that's okay.

Off course it's also very important to eat healthy, so I try to eat as clean as possible. I don't really have control of my dinner, because I don't cook (and I don't have time to cook), so I try to eat very healthy during the day. But usually my host parents cook healthy anyway, so dinner usually isn't fast food and mostly food cooked from scratch. Below you will see some of the things I eat for breakfast, snack and lunch...

If you have any tips, or want to share you're workout plan, leave it below in the comments. I hope I inspired some of you to get off the couch and just do it, good luck!

After my first EVER 20 minute run :)