designing my own workout

[lwseymour]

I am interested in designing my own strength/weight lifting program. Don't ask me why since I have so many videos, but I guess I just want a change for 5 or 6 weeks, not to mention I think I might learn something from it. I've learned all about proper form from Cathe's videos.

My goal is to build endurance more so than strength. (I was doing S&H several weeks ago, so now I want to work on endurance). Also my goals are to simply prevent muscle loss that comes with age and protect my bones, etc. I also want to invest more time in cardio at this time (with my beach vacation approaching) in hopes of losing 5 or 6 lbs before June. So I guess I want to do the bare minimum in strength training (at this time) to save more time for cardio. What is the bare minimum? Should I do 3 exercises per body part? How many sets of how many reps? In 2 months, I plan to go back to investing most of my time in strength training with the minimum of cardio.
Thanks for any suggestions.
Lisa

 

[Stacy]

I'd suggest looking at the current Muscle&Fitness Hers magazine, this issue as well as many previous issues has great workout suggestions. Most use gym machines but I just substitute a move that I've learned from Cathe. Also Joyce Vedral's book Definition has a decent workout routine using the pyramid system that you can use as is or modify to meet your needs.

Stacy

 

[TarHeelMom]

Lisa, I e-mailed you...

...with copies of the four rotations volumes. Just some food for thought. In volume 4 there's a great rotation that Cathe created working each body part three times per week, and there are several great rotations that focus on increased cardio for maximum quick weight loss. Hope these will help you construct a routine that works for you!


http://www.clicksmilie.de/sammlung/sport/sport003.gif Kathy S.

 

[Connie1]

Lisa,
I had the same idea and I made a one-page Excel sheet with all the exercises on it. (Actually it is 2 pages but I have a print program that allows me to print it on one page.) It's one page of exercises that are designed so you print it out for one workout or one week of workouts. You circle the ones you did, and the other page is for you to write comments such as the weights you used, how many sets/reps, et cetera.

There are several choices of exercise for each body part. I would love to see what alterations other people would make to this sheet.

If you would like me to e-mail it to you as an attachment, I will. Just e-mail me at [email protected].

Many of the exercises are from Cathe's PS series so their names are understandable to those who know it (like the seated compound arch-up and overhead press, I shortened that name!)

-Connie

 

[Aquajock]

Hi, Lisa! In addition to the suggestions already made, maybe think about designing a total body workout that's entirely compound movements, so that you bang all of the major muscle groups but in less time?

Suggestions:

Compound pec press / pec flye (dumbbells)
Compound close-grip bench press / triceps french press (heavy dumbbells or barbell)
Compound quarter dead lift / barbell back row
Compound rear delt raise / dumbbell back row
Lateral delt raises (can't think of a second lift!)
Compound biceps curl / Arnold press

Just a suggestion . . .

Annette