Aftercare

Current Exercises

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After being asked by a few people about what I do for a workout, I decided to put this piece together. I will try to update it occasionally to keep it current.  

In general, I weight lift two to three days a week at LA Fitness and attend a vinyasa yoga class twice a week at Corepower Yoga. I break up my weight lifting days into three categories: biceps and back, legs, and triceps and chest. I use a combination of weight machine and free weights. A legend is below for explanation of my abbreviations.

Disclaimer: I am not a personal trainer nor a doctor. If you want to use any of these workouts, please consult your doctor and maybe a personal trainer first.

Below is a breakdown of my exercises while I weight lift.

  1. Stretch

  2. Core Work (choose one for each section)

    1. Upper Abs

      1. Basic crunches

      2. Legs up the wall crunches

      3. Legs up the wall toe touches

    2. Oblique Abs

      1. Figure Four crunches

      2. Bicycle Crunches

      3. Rope climbers

      4. Side plank hip lifts

    3. Lower Abs

      1. Leg lifts

      2. Legs up the wall Hip lifts

      3. High Boat to Low Boat

    4. Adduction and Abduction leg lifts

    5. Side plank hip lifts

    6. Cobra lifts

  3. Warmup

    1. 50 jumping jacks (pull your shoulder blades back, extend arms and really focus on the movement)

    2. 50 body weight squats

    3. 50 calve raises

    4. 10 lunges (each leg)

    5. 10 One leg pelvic lifts (each side)

    6. 10 Yoga Kick Back (each leg)

    7. 10 Hydrant pose (each leg)

    8. 5 hip rotations each leg (like you’re stepping over a fence)

    9. 10 forward leg swings (each leg)

    10. 10 side leg swings (each leg)

    11. 10 arm circles, both directions, both sides

    12. 30 push ups (10 wide arm, 10 down dog, and 10 tricep)

  4. Weight Lifting Exercises (choose one of the following three days)

    1. Triceps and Chest

      1. Triceps Cable Pull-down

      2. Chest Press BB

      3. DB Shoulder Shrug

      4. Cable Inner Chest Press

      5. DB Standing Triceps Extensions

      6. Incline Chest Press BB

      7. DB Front Lateral Raise

      8. DB Lateral Raise

    2. Bicep and Back Day

      1. Back Hyperextensions and Side lifts (Roman Chair)

      2. Parallel Bar Leg Raise

      3. Iso Lateral Wide Pulldown

      4. DB Shoulder Press

      5. One Arm Iso Lateral Wide Pulldown

      6. DB Arm Curls [normal/hammer/wide]

      7. Leverage Machine Iso Row

      8. Preacher Plate curls

      9. Arnold Press

    3. Leg Day

      1. BB Full Squats

      2. Leg Press

      3. Thigh Adduction

      4. Thigh Abduction

      5. Seated Calf Raise [15-25 reps; straight legs]

      6. BB Hip Thrusts

      7. Lying Leg curls

      8. Leg Extensions

  5. Stretch

  6. Sauna and Shower

Legend:

  • Exercise Name (xx) = three sets of ten reps
  • BW = Bodyweight

  • DB = dumbbell

  • BB = barbell

Exercises 1.0

After being asked by a few people about what I do for a workout, I decided to put this piece together. I will try to update it occasionally to keep it current.  

In general, I weight lift two to three days a week at LA Fitness and attend a vinyasa yoga class twice a week at Corepower Yoga. I break up my weight lifting days into three categories: Arms and Chest, Shoulders and Back, and Legs. I use a combination of weight machine and free weights. A legend is below for explanation of my abbreviations.

Disclaimer: I am not a personal trainer nor a doctor. If you want to use any of these workouts, please consult your doctor and maybe a personal trainer first.

Below is a breakdown of my exercises while I weight lift.

  1. Stretch

  2. Nerd Fitness Warmup (Click here for more info)

    1. 2-3 minutes of jump rope (I rarely do this one)

    2. 50 jumping jacks

    3. 20 body weight squats

    4. 5 lunges (each leg)

    5. 10 hip extensions

    6. 5 hip rotations each leg (like you’re stepping over a fence)

    7. 10 forward leg swings (each leg)

    8. 10 side leg swings (each leg)

    9. 10-20 push ups (scale based on your level of fitness)

    10. 10 spiderman steps (each leg)

  3. Weight Lifting Exercises (choose one of the following three days)

    1. Arm and Chest Day

      1. Arm normal/hammer/wide curl DB (45)

      2. Compound Deltoid lift (35)
      3. Overhead 1H Tricep extension DB (17.5)

      4. Incline Chest press BB (70)

      5. Preacher bicep plate machine (60)
      6. Tricep cable pull down (57.5)

      7. Butterfly Machine (110)

    2. Shoulder and Back Day

      1. Diverging Lat pull-down (115)

      2. Roman chair (30)

      3. Shoulder press DB (55)

      4. Reverse Butterfly machine (80)

      5. DB 45° lateral lift/shoulder shrugs (40)

      6. Row cable (115)

    3. Leg Day

      1. Leg curl (120)

      2. Leg extension (120)

      3. Adduction (180)

      4. Abduction (180)

      5. Calf Extensions (180)

      6. Plate Leg press (160)

      7. Glute machine (120)

  4. Bodyweight Exercises

    1. Arm and Chest BW Exercises (done between sets on shoulder/back and leg day)

      1. Push up

      2. Triangle push up

      3. Archer push up

      4. Tricep dips

      5. Bosu ball push ups

    2. Shoulder and Back BW Exercises (done between sets on arm/chest and leg day)

      1. Forward leans

      2. Shoulder rotations

      3. Mountain climbers

    3. Leg BW Exercises (done between sets on arm/chest and shoulder/back)

      1. Bodyweight Squats

      2. Side Squats

      3. Lunges

      4. Calf Raises

    4. Everyday Exercises

      1. Squats with 37.5 lb DB

      2. Compound glute exercise x 20

      3. Dragon flag hold (30/30)

  5. Core Work

    1. Upper Abs

      1. Basic crunches

      2. Legs up the wall crunches

      3. Legs up the wall toe touches

    2. Oblique Abs

      1. Figure Four crunches

      2. Bicycle Crunches

      3. Rope climbers

      4. Side plank hip lifts

    3. Lower Abs

      1. Leg lifts

      2. Legs up the wall Hip lifts

      3. High Boat to Low Boat

  6. Stretch

  7. Sauna and Shower

Legend:

  • Exercise Name (xx) = three sets of ten reps
  • BW = Bodyweight

  • DB = dumbbell

  • BB = barbell

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