The correct weight lifting routine is probably the most important thing you have to worry about if you want results.  Upper – lower body splits, tri's and chest, bi's and back days are gone.

Not only are we busier and have less time to spend in a gym we are now smarter and realize we don't have to train each individual muscle group to get great results.  In fact training that way will lead to more overuse injuries.

A proper weight lifting routine should focus on the movements of the body not the actually body parts.

Their are 7 fundamental areas I like to focus on:

1. Horizontal pressing
2. Horizontal pulling
3. Vertical pressing
4. Vertical pulling
5. Knee dominant exercises
6. Hip dominant exercises
7. Core development/ anti-rotation

By focusing your routine around the 7 areas as opposed to the individual body parts you get a more balanced and complete functional workout.  Our muscles do not function in the real world in isolation so therefore we should not train them in isolation.

The movements can still be split up so you have control over how many days per week you do your weight training workout 2,3 and even 4 day splits are possible. 

It is also important to train both bilaterally and unilaterally.  Bilaterally meaning a barbell chest press where both sides are pushing together and unilaterally meaning an alternating dumbbell chest press where the arms are working independently of one another.  Again both of these can easily be put into a 2,3 or 4 day split.  If you always train with bilateral movements only you will never reach your full potential.  If one side of the body is stronger than the other, (which is usually the case) you will always be pushing/pulling harder with that side of the body.   Over time this unbalanced approach will lead to greater chance of over use injuries.

In my next post I will give you examples of some of my favorite horizontal pushing and pulling exercises.

Stay Motivated,

Karen

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For the most part there are no rules as to what exercise you can or cannot do when you cross train.  If jogging is your main form of exercise pick something such as biking as your cross training activity for the week.  You really would not want to walk because that uses the same muscle groups.

Benefits of cross training -

• Injury prevention
• Rehabilitation from overuse injuries
• Total body  fitness improvements
• Active recovery
• Motivation booster
• Introduction to new activities
• Boredom busters

As you can see there are quite a few reasons to begin cross training.  In my opinion injury prevention and active recovery are probably the two most important benefits.  You can not lift weights or run everyday year round without enduring some form of overuse injury.  If you incorporated another form of exercise during the week (active recovery) you would cut down on the injuries and actually enhance your overall level of fitness because you are working different muscle groups.

Total Body Transformation Workout – For day 10 you will do 15 minutes of an aerobic activity of your choice followed by stretching the piriformis and hamstrings.

Stay Motivated,

Karen

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I have given you 5 fitness safety tips to help get you started.

1. First and for most always consult with your doctor before you begin any new exercise program.
2. Take a look at your shoes and the other articles of clothing you will use and make sure it is appropriate for your activity.  Exercising in old shoes is one of the leading causes of lower body overuse injuries.  If you are exercising in the elements make sure you are dressed appropriately and are well hydrated.  Remember the sunscreen if you are outdoors. 
3. When doing a new strength exercise for the first time start with about 50% of your actual weight and make sure you have good form and understand the exercise before you add.
4. Be sure to use reflective gear if you are outside in low visibility.
5. If you are using trails in unfamiliar areas do not use headphones and be sure to have a partner.  It is always a good idea to have some form of ID on your person.

I hope these tips will help keep you safe when you begin your fitness program.

Total Body Transformation Workout – You will perform 1-2 sets of 20 reps using workout B.  Use the same warm up you used when you did workout A.

Workout B

• Inline lunge
• Stability ball push up
• Dumbbell row
• Cook hip lift
• Hand/foot plank
• Dumbbell reverse fly

Enjoy your workout.

Stay Motivated,

Karen

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