Tuesday, January 31, 2012

The Girlfr... Wife's Workout Routine

Well as most of you should know by now, Miss Leong Shin Wei is now my wife based on Malaysian Law. We got registered on the 12th of January 2012. Still getting used to referring to her as my wife.

However we have yet to proceed with the Chinese Ceremony yet, therefore we don't have to give out any Ang Pows! Yay!!!

Anyway, my sweet wife is currently working out as well, and has just asked me to revise her workout schedule. So this is tentatively what she is doing for the week:

Day 1 (Monday) : Lower Body
The target for the lower body workout is not to gain muscle, but lean out the legs, therefore she will be performing high reps, low weight exercises.

Squats : 3 sets of 20 reps
Leg Press : 3 sets of 20 reps
Leg Curl : 3 sets of 20 reps
Stiff Leg Deadlifts (Romanian Deadlifts) : 3 sets of 20 reps
Calf Raises : 3 sets of 20 reps
Dumbbell Lunges : 3 sets to failure

*1 Minute rest between each set, and in between exercises

20 Minutes of Full Body HIT (High Intensity) Cardio -
Rowing Machine / Crosstrainer

The HIT cardio will be split as shown below:
5 Minutes - Moderate Intensity Warm Up

1 Minute - High Intensity
2 Minute - Low Intensity

The High-Low pair will be repeated 4 times for a total of 12 minutes.

3 Minutes - Moderate Intensity Cool Down

Performing cardio after weight lifting will maximize fat loss.

Day 2 (Tuesday) : Yoga
She teaches yoga to her fellow colleagues.

Day 3 (Wednesday) : Upper Body
For her upper body routine, I have incorporated supersets into her workout, to increase the intensity.

A super set is a type of exercise where two different muscle groups will be worked out back to back without pause, and usually targets antagonist muscle groups (eg. Biceps vs Triceps).

Super Set 1 : Biceps vs Triceps
Preacher Curls : 3 sets of 10 reps
Triceps Bench Dips : 3 sets of 10 reps

Super Set 2 : Chest vs Shoulders
Cable Crossovers : 3 sets of 10 reps
Standing Shoulder Press : 3 sets of 10 reps
**Set the starting position of the cables to a high position, and pull down cable

Super Set 3 : Back vs Chest
Deadlifts : 3 sets of 10 reps
Pushups : 3 sets of 10-15 reps

Super Set 4 : Abs (Lower and Upper)
Situps : 3 sets of 15 reps
Leg Raises : 3 sets of 15 reps

*1 Minute rest after each super set (eg. 1 set biceps, 1 set triceps, rest, repeat)

20 Minutes of Lower Body HIT (High Intensity) Cardio - Running / Cycling
*Use the similar split like day 1

Day 4 (Thursday) : Home Workout
She will be doing a type of aerobics video exercise at home. Pretty tough.

Day 5 - 7 (Friday - Weekend) : Rest!

Song recommendation of the day:
Gym Class Heroes feat. Neon Hitch - Ass Back Home


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