This is a special fitness edition post, where I’m sharing the strength training routine that I’ve been following for the past 6 months… So If you could use some inspiration when it comes to working out, this is for you.
Resistance training is instrumental for our overall health and longevity.
According to the National Academy of Sports Medicine (the organization from whom I hold my personal training certification), some of the benefits include…
- Improved cardiovascular efficiency
- Improved endocrine (hormone) and cholesterol adaptations
- Increased muscular hypertrophy (larger muscles)
- Increased bone density (reduced risk of osteoporosis)
- Increased metabolism
- Decreased body fat
- Increased neuromuscular control (coordination)
- Increased connective tissue (tendons, ligaments) strength
- Increased muscular endurance
- Increased muscular strength
- Increased power
My Resistance Training Regimen
I’ve not only seen fantastic physical results from the strength training routine I’ve been committed to for the past 6 months, but I’ve also been enjoying the hell out of it.
This is in part due to the nature of the programming, and in part because I’m training at a studio with awesome energy called V3Perform in Miami, owned by master trainer Michael Mitchel. I’m a boxing teacher and trainer there as well.
The environment and social aspect of training is not to be overlooked, especially when it comes to setting yourself up to be CONSISTENT!
According to the National Academy of Sports Medicine, the regimen style I’m using is called “undulating periodization” and it offers a dynamic approach to training, varying intensity and volume more frequently than linear periodization — sometimes even session to session as in my case.
One of the benefits is that this method keeps training challenging and engaging (helping prevent boredom). That said, it caters best to intermediate and advanced fitness enthusiasts who have surpassed the foundational phase.
Please note that my goal is to be strong, healthy and fit for the LONG RUN. If my number one priority was to maximize muscle hypertrophy (growth), I would choose a different program.
My current strength schedule is doing a full body strength training session on Monday, Wednesday, and Friday.
In case you’re curious, I’ve also been doing 30 minutes of yoga and/or mobility 6 mornings and a 60-minute hot yoga class each week, 30-60 minutes of walk/sprint intervals with Fiona 3+ times a week, and boxing/kickboxing once a week.
Monday is heavy lifting day, performing only 6 repetitions per set for 5 sets. There are 2-3 exercises per block, and 3 blocks per session. For example:
Block A:
- Landmine squats
- Pull-ups
- Weighted push-ups (plate on back)
Block B
- Kettlebell Romanian Deadlifts
- Single Arm dumbbell push-press
Block C
- Barbell glute bridge on bench
- Cable plank row
Wednesday is all about mobility and corrective exercises, with a focus on functional and integrative fitness. This often looks like 2-3 blocks of 3-4 exercises at 12-20 repetitions per set for 3 sets each with minimal rest. For example:
Block A:
- Bulgarian split squat holding a dumbbell in the hand opposite the front foot
- Turkish get-ups (kettlebell)
- Kettlebell halos
Block B:
- Swiss ball supine single leg hamstring curl
- Dumbbell bird dog dumbbell rows
- Alternating dumbbell press from bridge
Fridays are considered a metabolic strength workout because it sets you up for particularly high post-exercise oxygen consumption (EPOC), also known as the “afterburn effect” or oxygen debt. EPOC is the increase in oxygen and calories your body uses after you stop exercising. It’s a measure of how many calories your body burns as it cools down and returns to its normal resting metabolic function. EPOC can last for several hours and can increase your overall calorie consumption by 6–15%.
Here’s an example of this type of session…
1 minute work/20 seconds rest; 3 sets: 60 seconds rest between sets:
- Rotational kettlebell swings
- Kettlebell right arm bottom-up march
- Kettlebell left arm bottom-up march
- Plyometric push-ups
- Kettlebell ballistic rows, alternating
- Kettlebell figure 8
- Kick-throughs, alternating
- Kettlebell clean, right hand to side lunge left
- Kettlebell clean, left hand to side lunge right
All training sessions begin with foam rolling (self-myofascial release) and stretching of overactive muscles, and a dynamic mobility warm-up, and end with foam rolling and static stretching.
It’s important to mention that, when working with clients, I start with assessments that determine the best starting place and routine to follow.
This often means beginning with training that focuses on the foundations of functional human movement, correcting muscle imbalances, and developing core stability before moving to more advanced movements and exercises that stimulate muscle growth (hypertrophy).
I invite you to subscribe to the Sexy Fit Vegan YouTube Channel now, as I’m adding beginning to add more fitness content that may help you on your path.
If you’re ready to take your body to the next level and are ready to invest in the coaching you need to do so, check out THIS PAGE of client testimonials, and send an email to [email protected] to learn about the most current opportunities available to work with me.
Ella Magers, MSW
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