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Itty Bitty Geek’s Workout Routine

Yesterday, I had my boyfriend join me in the fitness center at my apartment to show me the ropes on creating a good workout routine. At the same time, he decided to totally murder my muscles by putting me through a full body workout to start me off. I can confidently say that I am hurting all over today after everything we did yesterday!

While the apartment complex’s fitness center is limited on equipment, we were still able to find ways to do 13 exercises that targeted each area of my body. Here’s what the entire workout ended up being:

  • Arnold Press: 3 sets 8 reps  at 10 lbs
  • Front Shoulder Raise: 3 sets 8 reps at 7.5 lb.
  • Side Shoulder Raise: 3 sets 8 reps at 7.5 lb.
  • Leg Curl – 3 sets 8 reps  at 40 lb.
  • Forearm Twists – 3 sets 20 reps at 7.5 lb.
  • Tricep Extensions- 3 sets 8 reps at 15 lb.
  • Leg Extensions – 3 sets 8 reps at 40 lb.
  • Lunges – 2 sets ~24 reps at 10 lb. (Perform Lunges back and forth across the room twice for one set)
  • Straight Arm Planks – 3 Sets 60 sec
  • Cable Pectoral Fly – 3 sets 8 reps at 20 lb.
  • Shoulder Press – 2 Sets 8 reps at 30 lb.
  • Russian Twists – 3 Sets 25 rps at 10 lb
  • Leg Raises – 3 Sets 15-20 reps
  • Machine Bicep Curl – 3 Sets 6 reps at 20 lb.

Seems like a lot doesn’t it? Now you can probably see why I am in quite a bit of pain today! But now that the full body workout is done and I know what different exercises I can do, I’ve created a workout routine for the week and I’ll be throwing in cardio as well. Since there has been some interest in what I’m going to do, I’ll share it with you all!

The plan is to workout five times a week (I will be aiming for Monday-Friday). There will be two days of strength training and three days of cardio.

Monday: 30 minutes of cardio (Elliptical)

Tuesday: Back, Bis, Core

  • Machine Bicep Curl – 3 Sets 6 reps at 20 lb.
  • Arnold Press: 3 sets 8 reps  at 10 lbs
  • Front Shoulder Raise: 3 sets 8 reps at 7.5 lb.
  • Side Shoulder Raise: 3 sets 8 reps at 7.5 lb.
  • Forearm Twists – 3 sets 20 reps at 7.5 lb.
  • Straight Arm Planks – 3 Sets 60 sec
  • Russian Twists – 3 Sets 25 rps at 10 lb
  • Leg Raises – 3 Sets 15-20 reps
  • 15 min of cardio (Elliptical) – optional

Wednesday: 30 min of cardio (Elliptical)

Thursday: Chest, Tris, Legs, Core

  • Tricep Extensions- 3 sets 8 reps at15 lb.
  • Shoulder Press – 2 Sets 8 reps at 30 lb.
  • Cable Pectoral Fly – 3 sets 8 reps at 20 lb.
  • Leg Curl – 3 sets 8 reps at 40 lb.
  • Leg Extensions – 3 sets 8 reps at 40 lb.
  • Lunges – 3 sets 8 reps at 10 lb. (Balance back leg on a bench to incorporate balance)
  • Straight Arm Planks – 3 Sets 60 sec
  • Russian Twists – 3 Sets 25 rps at 10 lb.
  • Leg Raises – 3 Sets 15-20 reps
  • Dumbbell Squat – 3 Sets 8 reps at 10 lb.
  • 15 min of cardio (Elliptical) – optional

Friday: 30 min of cardio (Elliptical)

Saturday: Rest Day

Sunday: Rest Day

The key to this is that I stick to a routine like this for about three months, then we will switch it up. In addition, as the exercises get easier for me, I will need to increase the weight for strength training exercises. Ladies, don’t be afraid of seeing all these exercises dealing with weight. This will not make you bulky and huge. In order to get bulky, you need to switch to a strict, crazy diet, take supplements, and train like a body-builder. Don’t believe me? Well, take a look at this awesome article I found on Nerd Fitness (which I follow because it is awesomely nerdy and geared completely toward geeky health nuts like me): 7 Strength Training Myths Every Woman Should Know.

Heidi Powell

Heidi Powell

See what I mean?

So don’t be afraid to get in the gym and lift some heavy things or get into CrossFit. If anything, you will end up building strength and just enough muscle to look like my idol, Heidi Powell. Just be sure to eat healthy as well!

So there’s a look at my own personal workout routine I will be starting tomorrow. In addition, I am also looking into the Paleo Diet as an option to really kick myself into the habit of eating good, healthy meals and push away from anything and everything that could keep me from looking and feeling how I want to!

Hope you enjoyed reading! If you want to follow my workouts, I track them on my Fitocracy Profile!

See you next time! <3

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