I used variations of this workout routine several times.  In fact, since I am a mom working full time, I found it very hard to keep training regularily. I have to tell that since I had my second child, I really lack sleep. When I get back home I am usually exhausted and just want to be a couch potato. 

I’d rather be in bed, but I still have my «homeworks» to do as other moms and dads.  I used to feel very guilty about this, but now I just accept that sometimes, you just cannot do everything. So when I feel energetic enough to get back in shape, I plan my routine using the following specs.

I’ve noticed that when I was in my «ok let’s get back in shape (again)» period, it was easier to begin with a cardio training at about 60% to 70% of my maximum heart rate (MHR), and follow with a endurance musculation circuit of 2 to 3 sets of 12-15 reps. I choose exercises that focuses on big muscular groups, and 1min30secs of rest between reps and sets.

I stroll on a treadmill with a comfortable tilt (but still demanding ) for about 30 to 40 minutes.  After, I did (click links for images and more information):

• squats with a barbell;
• bench press with dumbells;
• pulldown;
• core training on my stability ball (basic crunches and obliques).

With endurance training you have to choose a load that is about 70% of your maximum capacity.  It might be hard to assess. I usually told my clients to choose a load that was heavy enought to make sure that the last 3 reps were hard to do. So, if you can do more than 15 reps with little effort, it means your load is too light. If you never really exercized or haven’t for months, be kind to yourself: begin with very light weights (or no weight at all)

I like this routine because it wasn’t too demanding to me when I was trying to get back in shape (one more time).  About 3 to 4 weeks later, I was ready to introduce some more challenge in my training .

Remember : always consult a professional trainer for advice regarding your specific situation.

No related posts.