My Current Lifting Routine

Hi there!

So, even though I post my workout schedule every week, I never get into the details of what it is I actually do on ‘leg day’ for example, and I often get asked what my routine looks like. While it is important to change up your routine, to keep the results coming, here is what I’m currently doing in the weight room!

blog4Keep in mind that I go to Renegade 3 times a week and while that does involve strength training, I designate 2 other days to lifting only – one for upper body and one for lower body. 

On lifting days, I use my lunch hour and go into the fitness room at work and utilize the equipment in there. I make due with what I have, but I certainly wish there was a Smith Machine, leg press and bar bell. With that being said, here’s what I do:

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Do each set consecutively, 10 reps, 3 times: 

  • Weighted Squats – 25 pound dumbbells (this is where I’d like a barbell or Smith!)
  • Alternating Lunges – 20 pound dumbbells (ends up being 60 reps)
  • Sumo Squat – holding two 20 pound kettlebells
  • Deadlift – 25 pound dumbbells
  • Curtsy Squats – 15-20 pound dumbbells  (ends up being 60 reps)
  • Hamstring Curl on Stability Ball

Again, I do it on my lunch hour, so while I’d like to do more, that’s all I have time for! Also, I know I could go heavier with squats, but my arms get tired when holding the heavier dumbbells. This part is frustrating to me and makes me miss having a normal gym at times.

I’m loving my current upper body routine and am seeing the most progress of anywhere with it. We have a Cybrex Machine (at work) and I’m able to utilize that for a lot of the exercises, which is nice!

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Do each set consecutively, 10 reps, 3 times: 

  • Dumbbell Overhead Press – I usually start with 20 pound dumbbells and move to 15 if I have to
  • Skull Crushers – 25 pound dumbbell
  • Lateral Raises – I struggle with these and use between 8-10 pound dumbbells
  • Cybrex Machine Chest Press – 60 pounds
    - Cybrex Wide-Grip Lat Pulldown – 60 to 80 pounds
  • Cybrex Reverse Grip Pulldown – 60-80 pounds
  • Alternating Dumbbell Curls (sometimes I’ll switch and do hammer curls) – 12-15 pounds
  • 20 pushups

I enjoy doing upper body much more than lower, although I think if I had more tools for lower, I’d like that just as much.

The circuit we do at Renegade always changes and I feel like I get a lot of my back work done there with the TRX straps, as well as, Renegade Rows.

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One area I don’t focus enough on, is my abs! Again, we do core work at Renegade, but I need to dedicate more time to them specifically. I can tell they’re weak when I’m doing certain workouts, like the ab rollout – I just suck at it – simple as that!

So that’s what I’m doing currently. I’d like to add more to my leg routine in hopes of seeing more definition in my quads and hammys!

Do you have any tips or exercises I could add to my current lower body routine?! Do you have a set plan that you stick to each week, or do change it up all the time? Do you prefer upper or lower body?! 

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– Lauren

 


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Comments

  1. says

    Looking good, girl! Ok so for lower body I really love incorporating a rotation of slow balance, weighted move then cardio. Example, warrior 3 to standing one leg balance 12 reps each side, med ball jump squats (legs go out while arms push ball to ceiling), then weighted bowler lunges 12 each side. Jump roping one minute on each leg is becoming my obsession as well! I’ll ripe an entire song of “Black Horse” or Weezy all day!
    Kayla recently posted…14 Day Bikini BlastMy Profile

    • Lauren says

      It’s pretty great. :) Thank you! Hopefully by Summer I’ll see more progress – I’m glad I took pictured to go back and compare.

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