JULY 25TH: MY WORKOUT ROUTINE

I'd like to start first and foremost by saying that I attribute consistency over difficulty to a successful workout routine. By no means am I a fitness expert, I've just found what works for me. I'm in the gym at least 4 times a week, although 5 is what I aim for. As a part-time nurse, I work 2, 12 hours shifts where I'm primarily up moving around. This means that every day of the week I'm active in some way. Like I said before, consistency is key. 

I'm not an at-home gym go-er so a gym will be necessary for a majority of these workouts. Should you not want to get a membership, reach out to me and I'll try my best to come up with some alternative movements for certain exercises!

Each workout should last you around an hour. I don't take much of a break between supersets because I like to keep my heart rate up, but go at your own pace! I normally do 3 days of weight training, one day of pure cardio and the other day I do a HIIT class at my gym on Thursday mornings. Here are my 3 weighted workouts! 

  

Legs

Up hill walk 20 minutes

5 incline at 4 MPH

Superset 1

Weighted hip thrusts with bench - 3x12

Romanian dead lift - 3x12

 

Superset 2

Calf raises on Smith machine - 3x12

Walking lunges - 12 each side

 

Superset 3

Leg extension (machine) - 3x12

Hamstring curl (machine) - 3x12

 

Stairclimber 10 minutes

 

Abs

25 minute run 

 

Superset 1

Cable crunches - 3x12

Incline crunches - 3x12

 

Superset 2

Cable oblique twist (woodchopper) - 3x12

Lemon squeezer - 3x12

 

Superset 3

Side crunches on hyperextension machine - 3x12

Vertical knee raise on machine - 3x12

 

Sprints on treadmill

10 minutes, 30 seconds on, 30 seconds off

  

Arms/ Back

Up hill walk 20 minutes

5 incline at 4 MPH

 

Superset 1

Bicep Curls - 3x12 

Straight Arm Lat Pull Down - 3x12 

 

Superset 2

Shoulder Press - 3x12 

Tricep Pull Down, rope attachment - 3x12

 

Superset 3

Bent-over Dumbell Row each arm - 3x12 

Seated Cable Row - 3x12 

 

Superset 4

Lat Fly Machine - 3x12 

Wide Grip Lat Pull Down - 3x12 

 

Back Extensions - 3x12

 

The important thing with weight training-especially if you're beginning- is choosing the right weight for you. If you start out too heavy you can cause serious injury! I personally recommend starting light and moving up in weight on the next set if that's too easy for you. You'll eventually find a happy weight amount for your body. If you have any questions or are unsure of movements, please feel free to email or DM me- I'll help in any way I can!  

Find the details on this outfit on my liketoknow.it- username _hannahvance! This top is on sale for $10 and the pants are under $25! The shoes are a tad pricy, but good running shoes really are worth what you pay. I like the Brooks Revel because they're light enough to not feel like bricks on my feet, but offer the arch support I need. They run true to size! 

 

xoxo

Hannah

Hannah Vance