A workout routine is something that you don’t want to be “routine”. What I mean is your body is smart and it is very good at adapting to situations so the workout you are doing now won’t be as effective in 2 months. I see it all the time, particularly with men. I walk in the gym on Monday and they’re doing chest and triceps, Wednesday they do back, biceps, legs and shoulders and then on Friday throw in some abs here and there and call it a workout routine. This is becoming less common than it was ten years ago. We’ve learned recently that “muscle confusion” will help you to achieve better overall fitness levels than you will sticking to one routine for the rest of your life.
If you have already achieved the look and fitness level you want then there is nothing wrong with sticking to one workout routine. I call this maintenance mode because as long as you keep to it you won’t make any gains and you certainly won’t lose anything you’ve gained, but you might get a bit bored with it.
There are a vast number of workout routines to choose from and it comes down to what you want. It may be size, tone, fat loss maybe even all of the above and most workout routines for women will accommodate you whatever your goals.
If you want a hardcore workout that will exceed your fitness goals the 300 workout routine is for you. The 300 workout routine involves a series of workouts totaling 300 reps and got its name from the movie 300 because this is how they trained the actors for this movie. This workout was designed as an invitation only challenge to those training for the movie. Here it is:
- 25 pull ups
- 50 dead lifts (lifting 135lbs)
- 50 Push ups
- 50 Box jumps 24” box
- 50 Floor wipers holding 135lbs with a one count at the top
- 50 Kettle bell clean and press lifting 36lb kettle bell touching floor each rep
- 25 Pull ups
That’s a total of 300 reps and makes for a brutal workout routine!
For most of us we can get great results from this workout routine:
Start each workout with a 5 – 10 minute warm up
Monday
- 3 Sets Smith machine squats
- 3 Sets Lunges
- 3 Sets Abduction and adduction
- 3 Sets Leg Curls
- 30-45 minutes in the fat burn zone
Tuesday
- Rest or 20 – 60 minutes cardio
Wednesday
- 3 Sets pull-ups or lat pull downs
- 3 Sets Bicep curls
- 3 Sets Triceps pushdowns
- 3 Sets alternate dumbbell front and lateral raises
- 20 minutes of high intensity interval training
Thursday
- Rest or 20 – 60 minutes cardio
Friday
- 3 Sets calf raises
- 3 Sets planks
- 3 Sets leg extensions
- 3 Sets alternate between crunches and reverse crunches
- 30-45 minutes in the fat burn zone
Saturday
- Rest or 20 – 60 minutes cardio
Sunday
- Off completely or if you have to do something do yoga
There you go. Stick to this for 2 months and switch it up with other workouts I’ve posted. Changing the day is also an effective way to keep it from being too “routine”.
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