Help Creating Workout to Complement Current Activity

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    Help Creating Workout to Complement Current Activity

    Hi Guys!

    I am looking for advice on what to do for workouts. I am trying to find something that will fit into my lifestyle:

    - I can commit about 3-4 days per week for 30-45 mins to working out. ( I spend a lot of time running, biking, rock climbing, miscellaneous exercise like tennis, swimming or snowboarding depending on the season)
    -Looking for something I can do at home
    -More strength based than cardio (I do lots of cardio for marathon training)
    -I own dumbbells up to 12 lbs and equalizer bars

    -I want exercise that will help tone my body and help me gain core strength! My core is so weak!
    -I am trying to get a more toned mid section- for some reason this is so hard for me.
    -Eventually I want to handstand but I really need to work on that core if I ever want to reach that goal !
    -I walk for 5-6 hours a day every day I am at work

    I usually just do exercise videos from beachbody or youtube or random darebee workouts for my workouts but I think I want more leniency then having to follow a plan 6 days a week for a few months but also want a little bit of structure so i see results! I know weight lifters focus on different body parts on different days of the week- should you do this when not weight lifting?

    Any insight would be appreciated !!!!


    Thank you!!!


    #2

    Hi stormyrayj

    If you've got 30-45 minutes then you certainly have time to work out and Darebee is arguably one of the best sites for home workouts.

    Just for awareness, losing visceral fat around the mid section is going to be one of the hardest regions to lose it from as for males and for females the glutes and thighs especially it is where we store it. That isn't to say it can't be lost though or you won't see an improvement.

    Can I ask if you are also looking at your diet/calorie intake because if you want to lose weight around your midsection then you may also need to look at your diet as you will struggle to out exercise a bad diet.

    If you are walking 5-6 hours a day then your base activity level is already pretty much sorted if you are getting close to 10k steps a day.


    Darebee 30 Day Programs
    Without knowing your baseline fitness level - it sounds pretty good from the description then my initial darebee programme suggestions would be:

    Back and Core - especially if you can carve out the 20 mins or so on other days to do it consecutively. This will as it says help develop your back and core strength.

    I'd then consider something like Ironborn for strength training.


    Going Freestyle
    Alternatively if you wanted to spread things out then you could say concentrate on your back and core for say the first 4-6 weeks and then look to mix in strength training. Depending on where your 3-4 days fall during the week, split things up so you have at least one day between weight sets. Alternatively you need to do splits if you want to work out consecutively so parts of the body get chance to recover aka that's when the magic happens. You're not going to be able to spot reduce only your core area.

    You could also start with body weight strength routines and then progress to weights.

    I would suggest working on full body workouts using compound exercises which will help you work out in the time frame you have. Supersets where you work opposite muscle groups also cut down on time between sets so save you work out times.

    Day 1 - Core Workout and stretching
    Day 2 - Weights
    Day 3 - Core Workout & stretching or Weights if you have a gap in between workout sessions.
    Day 4 - Weights

    For back and core routines, use the "load workout filter" on the workout tab of the darebee website to pick out core workouts. You can also look through the stretching ones as well. Pick a few for variety so you don't get bored - it's one of the beautiful things of darebee, the range of workouts.

    Here is a suggested routine I gave Colin a few weeks ago

    Squats to shoulder press (Quads and shoulders)
    Chest Press on the floor or a swiss ball if you don't have a bench (Chest)
    Romanian Deadlift (RDL) to Upward Row (Hamstrings and Back) or do RDL separately and then Bent Over Row
    Calf Raises
    Zottman Curl followed by Skull Crusher as a superset (Bicep and Tricep)

    Maybe try 3 sets of 10-12 of each with 1 to 2 mins rest between sets.

    Find a weight that on an effort rating you're at say 7 out of 10. When it gets too easy, add a little.

    Try to have a reasonable time under tension if you want to make it harder or add an extra set. By time under tension aim to raise in the squat over 1-2 secs, lower the dumbbells in the chest press over 2-3 secs and push them up over a second. Make sure you squeeze your bicep as you curl to improve the tension on that as well.

    I hope that helps and gives you some ideas. Keep us all updated.

    Comment


      #3
      Hi Scott!

      Thank you for this information! I will look at building my own freestyle based on the information you gave me. I eat a whole food plant based diet but probably eat too much! I do like a strength workout once per week and do 2 interval or hill running workouts, one long run (20-30k), and 2 recovery runs,swims or bikes (5-7kms). I honestly weigh 115lbs and an 5'2 and like I just cannot get my belly to look toned, I don't even know if there is any fat to loose or if I just need to build muscle underneath to make it more toned and feel stronger! I signed up for a trail race this September and I know it is useful to have a stronger core for these things plus I want to be able to hold a handstand so hopefully this all helps ! I'll start putting my plan together

      Comment


        #4
        If you're trying to get your abs to show then you need to have a low body weight percentage unless you get lucky genes. I'd just settle for having a reasonable waist size but good luck in whatever you want to do.

        Comment


          #5
          low body fat percentage

          Comment


            #6
            Originally posted by dynamomelano View Post
            low body fat percentage
            Well corrected

            Comment

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