Hi! I feel like I haven’t posted a workout that I’ve taught in class in so long. With that said, this workout is still not a workout I’ve taught in class, but it is one that I did at the hotel in Chicago on Monday morning before flying back to Boston (I have more Chicago recaps coming up, but I wanted to space them out a bit!). I wasn’t sure if I would make it back in time to get to the gym to teach the class I was asked to sub, so I wanted to make sure I got something in. Between this workout and teaching kickboxing, I was pleasantly sore yesterday! I especially felt it when I did some at-home yoga after work… it’s amazing how you don’t realize how tight your muscles are until you spend time actually stretching them.
Anyway! I warmed up with a 1 mile jog and then completed the following workout, inspired by workouts that my friend Athena has posted recently. I’ve seen a number of different workouts on her blog lately that are set up with 2 different rep counts in a “set”. I usually keep my reps constant (easier to remember), but I tried her method on Monday and liked it! I decided to keep the smaller number of reps to an exercise using upper and lower body muscles and did more reps of the move that focused on either upper or lower body.
If you have any questions for any of the moves, please let me know. I chose fairly straight forward/basic moves since I was trying to lift heavier. When I am doing “fancier” compound exercises, I tend to lift a little lighter than I do when I focus on one muscle group at a time (the 15 rep exercises above), mainly because I want to make sure my form is good throughout the exercise and that’s easier to do with lighter weights.
I can’t wait to teach UXF Burn tonight!! I have missed my classes so much.
Questions for you: What is your “go to” number of reps when you’re lifting? 10? 12? 15?
6 thoughts on “Wednesday Workout: 12/15 Strength Workout”
I don’t think I have a go-to # of reps – I change it all the time.
This workout looks awesome!!!
That’s a good thing! and thanks:)
right now my reps are at 8, 5, 3 as I am lifting heavy for gains. # of actual sets vary from 2-5 with multiple exercises per muscle group we’re training that day. 🙂 love it. Another current favorite right now is the pyramid sets. Pump out as many reps at heaviest weight (usually 2-4), drop 5 lbs, rep out, drop 5, rep out, drop all the way to 5 lbs, rest and then go back up. really awesome blood pump 🙂
I have never heard of that style of drop/pyramid sets, but that sounds awesome! I love lifting heavy:)
I change up my format all the time, which usually drives the # of reps I do. You are right though, I have been doing this type of format a lot lately!
I usually do a timed format because of UXF Burn, but when I work out on my own, I much prefer # of reps!