Workout Plan
From Pebbles:
Ok girls, let me start out by saying that it is VERY, VERY, VERY important that we keep things balanced. This means that you really need to keep your workouts even when it comes to various parts of your body. For example…
- Not working all parts of your leg can result in serious knee injuries
- Not working your back and abs evenly can result in serious back injuries
- Not working all parts of your shoulders and arms evenly can result in serious muscle injuries
- I think you get the point
Also, try not to work the same thing every day, spread it out. For example, one day do some cardio and then legs, the next do cardio and arms/shoulders, the next do core (back) work.
Cardio: Cardio (for me anyway) always consists of ATLEAST 20 mins on either the treadmill, elliptical, or even running outside! If you choose to, one day of all cardio for longer amounts of time would be beneficial.
Lifting: Free weights when possible are always more beneficial than machines.
- Choose a comfortable weight, meaning something you’ll be able to lift numerous times. I usually start at peg 5 and see how it feels and will sometimes go up to 8, but you have to work up to it! It’s all about what’s comfortable for you.
- Do between 20-30 reps. and repeat about 3-4 times. Make sure to keep it consistent and even!
Legs
- Quads and Hamstrings- can both be worked with machines (this is where the knee injuries come into play!) There are two machines, one where you sit and use your legs to either pull down or push up. These machines both look the same and are next to each other in the gym. The Squat machine, which is next to these machines and you lay down and it puts weight on your shoulders, is also great for quads (and its my FAVORITE machine because it makes your ass look good!)
- Lunges with comfortable free weights will also work your quads and hamstrings.
- Calves- use the Squat machine except straighten legs, put toes at the edge of the platform and lift your heals up and down.
- Inner and Outer Thigh- can both be worked on one machine in which you sit down and push your legs out (spread eagle style!), or adjust the machine to pull your knees closed. Make sure you used the seatbelt to keep your hips in place
*Side Note: parts of your inner thigh are used during sprints (AND SEX!), so having these muscles strong will be beneficial during games and practice.
Back
- Squats with comfortable free weights. Also works your quads and makes that ass TIGHT!
- Lower Back- machine where you sit and push backwards until you’re almost upside down. Make sure to use the seat belt to hold your hips in place. It’s the machine closest to the sign in desk against the windows
- Lats or Upper Back/Shoulder Area- rowing machine where you sit with your chest up against a bar and pull the arm weights back. Comfortable free weights while pulling back with a bench also works these muscles.
- Sides- stand with your legs slightly apart. Using a free weight of about 10 lbs in one hand, put other hand behind your head and let the weight pull you to one side. Straighten your back and do about 20-30 reps and switch sides. Make sure to keep it even or you’ll end up with UNEVEN love handles! I got this one out of Cosmo and I love it.
*Side Note: there are other machines that help with your core back muscles but I personally don’t like them b.c they make me feel like a fat ass. Let me know if you want me to show you.
Arms
- Triceps- two machines work these muscles. One, you push the arm handles down, the other you pull the arm handles down. Make sure to keep it even!
- Biceps- one machine uses “preacher curls”. This is where you sit with your arms resting on a bar and bull the weights up in a curling motion. Free weight bar bell curls also work well
Abs I think we all know how to do crunches and sit ups ladies!
**Please remember that I am by NO MEANS a workout expert, this is just some stuff that has helped me and others I’ve talked to. If something isn’t comfortable for you DON’T DO IT! I don’t want any of you to get hurt!
Printable Copy:
Workout Plan |
