Hey Peeps! I get so many questions regarding how often I train, for how long I train and what workouts I do at the gym. So I wanted to dedicate this entire blogpost to tell you everything about my current workout routine.
How do I train?
Each week I do 2-3 heavy-weight sessions, 1-2 low-weight (or resistance) training and when I have time I will do group classes and Yoga. I love to not only stick to one type of workout but to include as much variety as I can. Training with more variety helps me to stay motivated, recover faster and see results faster. For me working out is all about moving the body, having fun and feeling great after it. I used to only do weight training but I found that this is very hard on my body and it took a very long time for me to recover. I had less energy throughout the days and did not enjoy the workout sessions that much anymore.
Note: The key for me is variety, thats why I will change my routine from week to week depending on how much time I have and where I am located at the moment. But I generally stick to the types of workouts mentioned above. If I am travelling I will do home workouts with less weight and higher reps as well as Yoga at home.
Here is a short explanation of the type of workout I will perform in the different sessions:
Heavy weight training: (approx. 1 to 1(1/2) hrs)
- 2x per week with focus on my lower body (Legs and Glutes)
- 1x per week with focus on my upper body (Back and Shoulders)
- 5-6 exercises, 3-4 sets with 10-12 reps
- 5-10 min warm-up before workout on Crosstrainer
- 5-10 min stretch before and after the workout
Type of Exercises:
Lower Body: squats, lunges, deadlifts, hipthrust, glute kickback, sumo squats, leg press, abduckter machine etc.
Upper Body: Shoulder Press, shoulder flies, upright row, one-arm row, back extension etc.
2. Resistance Training (approx. 1 to 1(1/2) hrs)
- 1-2x per week with focus on my Glutes and Abs
- 3-4 exercises, 2-3 sets with 20-30 reps (low weight or no weight, high reps)
Type of Exercises:
Glutes: glute kickbacks, resistance band exercises, glute bridge, hip extensions etc.
Abs: TRX band work, push-ups, planks, leg lifts, variation of crunches, no weights..
3. Group Classes (1 hour classes)
Usually I only have time to go 1x per week. My favorite classes are Bodystyling, Pilates and Crossfit. Each week will be different and I will go to whatever class I feel like and fits into my calender.
4. Yoga (20min-60min)
I love doing Yoga on days that I don’t go to the gym. I usually do it right after I wake up and follow Youtube tutorials. My favourite Yogi on Youtube is Boho Beautiful, she has amazing tutorials that are easy to follow, go check her out!
I hope I answered many of your questions in this post! I know that you will ask me this one question again: I do not count calories (haha). I eat intuitively and focus on eating healthy and whole foods and as much as I can (since I am trying to gain a little bit more size).
If you have any more questions feel free to ask me in the comment.