Work out Wednesday


How’s your week going?

Did you over indulge a little over Easter and are feeling like you need a little help getting back into the swing of things?

Don’t beat yourself up and don’t “wait until monday” to get back on track.

As one amazing lady (aka Chalene Johnson) would say, “move more and move on”.

That being said, I thought I’d share what workout I’m using to get my butt back into gear this week.

Feel free to join me 🙂

I’ll be doing 10-12 reps of each exercise and have included the weights I’ll be using as a guide only.

Moving on to the next exercise as quickly as possible with 1 min rest once the entire routine has been completed, then repeat through twice more for a total for 3 sets.

Select a weight that is appropriate for your strength, it should be tough from the get go but by the end of each rep you should feel like you could not possibly do another rep.

If this is your first time lifting it may take a few attempts before you find the appropriate weight. Don’t be afraid to challenge yourself. Your probably capable of more than you think. Our bodies are crazy cool, amazing little things so don’t play it to safe ok?

Always start with at least 5 min warm up, take a walk, do some high knees, step ups, skipping, dance around the living room. Something, anything to get the blood pumping around your body then always, always, ALWAYS do at least 5 min cool down and include stretching people! So important!!!!!!!

Take care when performing each rep, form is so important! Slow and steady movement, count slowly in your head 1 Mississippi, 2 Mississippi, 3 Mississippi as you work to  lift/lower the weight.

Remember to breathe! 

Breathe out when pushing through the toughest part of the exercise.

Ready . . . Lets go 🙂






35 lbs


Bench Press

25 lbs


Single arm bent over row

17.5 lbs


each arm

Sumo Squats

40 lbs


Overhead Press

20 lbs


Dead lift

35 lbs


Bicep Curl

12.5 lbs



35 lbs

10-12 each leg





Feel the burn!!!!

What workout are you doing today?

Top image from timtak via Flickr

About Emma

One Response to “Work out Wednesday”

Read below or add a comment...


  1. […] this week I am sticking with my resistance training programme I shared with you last week but I’m adding a few extra cardio intervals just to […]