It’s no secret that Body Pump is my favourite way to strength train but occasionally, it’s nice to get in a quick free weights workout that I can do whenever is most convenient. Like yesterday – I had plans to meet up with a friend after work and therefore couldn’t make my usual evening Body Pump class. Instead, I went to the gym before work and did a 30-minute free weights workout. They might be a little boring, but at least free weights workouts are easy to fit into a busy schedule.
For that reason, I’m glad I started The New Rules of Lifting for Women program back in May even though I didn’t finish and don’t currently have any plans to. It helped me get over my fear of free weights and taught me how to navigate the free weights area of the gym with some measure of confidence and know-how. And even though I’m not following the program, I still refer to it for new strength training exercises. Like this one that I incorporated into yesterday’s workout:
The single leg Romanian deadlift. I only used 12.5 pound dumbbells for this one but my hamstrings are ridiculously sore this morning.
Here’s what yesterday’s workout consisted of (I basically just picked a mix of upper and lower body exercises out of the book):
|Exercise||Weight||Sets x Reps|
|Squats||65 lbs||3 x 10|
|Push ups||N/A||3 x 10|
|Lunge, rear foot elevated||12.5 lb dumbbells||3 x 10 per leg|
|Wide rows||30 lbs||3 x 10|
|Single leg Romanian deadlift||12.5 lb dumbbells||3 x 6 per leg|
|Stability ball jacknife||N/A||2 x 15|
After my workout, I made sure to eat a high-protein breakfast – one cup of Greek yogurt and half a cup of Nature’s Path granola, for a total of 26 grams of protein. Lunch and dinner had around 40 and 30 grams, respectively, and my snacks totalled around 14 grams, bringing me to my daily target of 100. I have been really good about getting lots of protein since January started.
In other news, I just renewed my GoodLife membership for 2012 – woohoo!
Do you have a gym membership? Why or why not?