.

Despite the fact that I’ve been an athlete since I was very young, it’s taken me years to hone a gym workout that I, 1) genuinely enjoy and 2) sculpts and tones my body in the places I so desire.

I’m sharing my workout because it never ceases to amaze me just how many of my friends claim they “don’t know what to do” at the gym and that’s why they don’t go. I believe that health and fitness is very important for the total wellness of any woman, so if you haven’t been to the gym in a while…what are you waiting for??

My Workout:

Cardio

1. 40 minutes on the elypticals ~ covers about 3-4 miles, depending on how tired I am that day, LOL.
2. 25 minutes on the treadmill ~ covers about 2-3 miles.
3. *Optional additional cardio ~ 30 minutes on the bike ~ covers about 7-8 miles.
4. 10 minute break…walk around, drink some water, and stretch…stare at guys… I’m kidding…

Weights

Since I’m a woman and do not desire huge arms, I typically use 5 lb. weights and switch to 3 lb. weights depending on the exercise. If it has an asterisk, I use 3 lb. weights for that particular exercise. This site illustrates some of the exercises I mention.

1. Dumb Bell Exercises, 3 sets of 20 reps each arm

 - Standing Curl

- Front Raises

- Side Raises

- Overhead tricep Extension*

- Bent Over Row Standing (uses back muscles as well)

- Bent Over Dumbell Row* (use a bench)

2.  Bench Press with 12 lb. weight bar, 3 reps of 15

And if you don’t want to use dumb bells, you can always use a resistance band. I actually think I would recommend that for a beginner.

Side Crunches

1. Using a 5 or 8 lb. dumb bell, 3 reps of 15. Can be done standing or using the tilted work bench. Just FYI, this is one of those exercises that if you do too many of you will not be able to move in the morning. I would highly suggest you don’t get cocky.

Legs

1. Leg Press
2. Leg Curls
3. Squats w/ 12 1b. weight bar…if you need to shape your backside and get rid of cellulite, squats with a weight bar are your best friend.  I would suggest using a mid-size exercise ball propped in between your back and a sturdy wall.

I personally don’t do a lot of leg work only because cardio takes care of most of my sculpting needs.  I wish I could, but I have various sports injuries including chipped cartilage in my left knee that don’t  like to be agitated too much.  If you also have this problem, balance exercises have helped me a lot.  In many cases, pain in the gym results from improper form/technique.

Abs  

1. Around this time I take another 2 min. stretch break.
2. Normal Crunches –  2 reps  of 25
3. Vertical Leg crunch + variations – 2 reps of 25
4. Reverse Crunch w/ exercise ball in between my knees, 2 reps of 15
5. The Bicycle
6. Full body stretch one more time.

It’s not as overwhelming as it might sound.  The only time I do every single exercise is on Saturday morning when I have hours to spare.  I want to stress that I do this particular work out in the order that I do it because it’s best for my body and the results I want. Everyone’s routine should be customized to their own personal needs.

Beginner’s Version

- 10 minutes on the elyptical

- 15 on the treadmill either at a brisk walk or at a medium-paced incline

- Standing Curl, 3 reps of 10

- Front Raises, 3 reps of 10

- Side Raises, 3 reps of 10

- Leg Press

- Squats w/ 5 1b. weight bar

- Normal Crunches,  2 reps  of 15

- Reverse Crunches, 2 reps of 15

- Bicycle, 10 times

For tips and tricks, I would totally recommend Fr. Roderick’s Healthy Catholic series. Hope that helps!