In yesterday's post about motivation, I mentioned that when you are feeling less motivated choose just a few muscle groups as opposed to working the total body. The workout that I provided today includes all the larger muscle groups (chest, back, core, quads, and hamstrings) without any isolations on the smaller muscle groups (biceps, triceps, shoulders, calves). The smaller muscle groups are still assisting on the exercises. Plus the larger muscle group exercises burn more calories. This workout still requires motivation, but it will be worth it.
Choose the appropriate amount of weight that is challenging for you. The last three reps should challenge the muscle to fatigue, but not to the point that you lose good form. Go through the circuit at least two times, and you will feel like your time was well spent. Your body will feel worked, and if it doesn't you didn't lift heavy enough.
If you prefer to break it down to one muscle group per day, then you may. Just tack on some additional sets (3-4 sets/exercise).
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Chest
Dumbbell Chest Press
Push-ups
Back
Pull-ups or Lat Pull Down
Single Arm Bent Over Row
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| Athleta Crux Capri |
Legs
Wall Sit
Squats
Deadlifts
Single Leg Bridges
Stay motivated!
Fit > skinny,
Sara
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