Sunday, March 8, 2015

Updated Workout Routine V2


I know that I only wrote my updated workout routine not too long ago (http://stayfitandtravel.blogspot.hk/2015/01/updated-workout-routine.html) but it was written when I was about to finish the BBG2.0 and things changed after I was really done with the guide. :D I found new goals and also discovered new guides that I was very happy to incorporate into my new workout routines - so I thought I would share with you my most updated workout routines here!

Basically, the main new workouts in my routine would be the Joe Manganiello Werewolf Workout Guide that my boyfriend is also currently doing. I do not follow his guide strictly i.e. the amounts of workouts in one week, the days of the workouts and etc  - instead, I incorporated his workouts into my own to better fit my schedule and also my body and goals.

His workout guide consists of 6 weeks of exercises, each week with 6 days of workouts. The format is as follow (each of them takes 45-60 minutes)
Monday: Legs and Triceps
Tuesday: Chest and Back
Wednesday: Deltoids and Biceps
Thursday: Legs and Triceps
Friday: Chest and Back
Saturday: Deltoids and Biceps

In addition, he also has an Abs program on top of these workouts that consists of 2 routines for you to choose from, plus cardio which is essential for those who want to have defined abs. 

As you can see, his workouts are quite a lot and it is not possible for me to follow everything because I still want to do some of Kayla's BBG workouts and I also need to pole. I am also trying to workout only 4-5 times a week in order to allow myself more free time to focus on other priorities in life. 

So below is my custom-made workout routine for myself :D it's been a couple of weeks already that I have been on this routine and I am loving it! I love weights, I love trying all these gym machines, I got a lot stronger within a short period of time (for the first time throughout my fitness journey I can now do a full pushup!) I do not get overexhausted, I still get to keep my abs workout and also to pole! I am not sure when I will have a new workout routine again but I can say that I am happy with this one right now (:

Week A

Monday
Legs & Butts workout (from one of my favorite BBG babes: www.instagram.com/chantelraye)
Leg Press 15 reps x 3 sets
Leg Extention 15 reps x 3 sets 
Hamstring Curl 15 reps x 3 sets
Squats 15 reps x 3 sets
Dead Lifts 15 reps x 3 sets
Walking/ Stationery Lunges 26 reps (13 reps on each side) x 3 sets
Optional: 10 minutes Abs workout (my fav 10 mins Abs workout can be found here in my previous post: http://stayfitandtravel.blogspot.com/2014/12/my-favorite-10-mins-ab-workout.html)
Optional: 45 minutes Deep Stretching 

Tuesday
10 minutes Abs workout
1 hour Pole Dancing Class
1 hour Flexibility Class


Wednesday
45 minutes LISS - Stepmaster
Joe's Abs workout Routine 1
Optional: 45 minutes Deep Stretching 


Thursday
Kayla's Abs workout (I just choose from one from whichever week)
Optional: 45 minutes Deep Stretching 

Friday
Joe's Chest & Back workout
Optional: 10 minutes Abs workout
Optional: 45 minutes Deep Stretching 

Saturday & Sunday
15 minutes HIIT - Treadmill
Joe's Abs workout Routine 2
Optional: Pole Practice
Optional: 1 Hour Dance Stretch class
Optional 10 minutes Abs workout
Optional: 45 minutes Deep Stretching 


Week B
Monday
Joe's Legs and Triceps workout
Optional: 10 mins Abs workout

Tuesday
10 minutes Abs workout
1 hour Pole Dancing Class
Optional: 1 hour Flexibility Class

Wednesday
45 minutes LISS - Stepmaster
Joe's Abs workout Routine 1
Optional: 45 minutes Deep Stretching 

Thursday
Kayla's Abs workout (I just choose from one from whichever week)
Optional: 45 minutes Deep Stretching 

Friday
Joe's Chest and Back workout
Optional: 10 minutes Abs workout
Optional: 45 minutes Deep Stretching 

Saturday & Sunday
15 minutes HIIT - Treadmill
Joe's Abs workout Routine 2
1 Hour Dance Stretch class
Optional: Pole Practice
Optional 10 minutes Abs workout
Optional: 45 minutes Deep Stretching 


I alternate between week A and week B workouts - and as you can see, it takes me two weeks to do only half a week of Joe's workouts. Please note that all of the weights I used in the above workouts are of moderate weights (as recommended by Joe) in order to ensure a good form. 

I know that this is quite a unique workout so far and it is also quite different from the Kayla Itsines BBG workouts that I have been doing in the past few months but I am excited to see what this will bring x


Hope you enjoyed reading about my workout routine - subscribe to my blog for more posts on my fitness journey!

Emi xx
@stayfitandtravel

8 comments:

  1. Hi Emi,

    Can I ask you a question. I am doing kayla bbg up to week 08, I did slim down around my waist /tummy area however my quads bulked up significantly and I am really concerned, I was wondering if I should stop doing the legs day where most of the workout like squat and lunges will increase the size of my quads? Thanks :)

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