A Little #Fitspiration

Viorela Tarachiu
May 3, 2017
3 min read

For those of you that have reached out and asked me to share details about my weekly workout routine, I thought that I'd take the opportunity to do so in this week's blog post! However, before I get into specifics, I'd like to start out by saying how important it is to plan ahead. Planning ahead will help you stay consistent, help you plan out different options, and most importantly give your body time to recover. I personally refer to this as my COR Method: consistency, options, and recovery. See my post on the COR Method for more information!

At the beginning of every week, I typically brainstorm ideas for my workouts. During the week I'm super busy and I don't have the time to think about what I'm going to do for my workout the day of. For me, planning early in the week is key because it helps me stay accountable by being consistent. A lot of people also ask about my ability to stay motivated each week. As I've mentioned in previous blog posts, I look forward to the time that I spend working out and the time that I spend preparing healthy meals. However, it wasn't always that enjoyable when I initially started. That's because I really didn't know what I was doing and I wasn't giving myself nearly enough options for workouts or meals throughout the week. It wasn't until about six months of doing the same old workout routines and eating the same boring foods, that I realized that I needed to make changes in order to get the results that I wanted. About a year ago, I discovered the importance of recovery. Initially, I did not believe that overtraining was possible, but I quickly started to make changes when my two-a-day workouts started to seriously do some wear and tear on my body. It was difficult, but I knew that my two-a-day workouts had to stop before they led to more serious issues. Not only that, but I wasn't getting the results that I wanted because I wasn't allowing my body to recover properly. To get more information on overtraining, see my "Overtraining is NOT a myth!" blog post.

Now that you have an idea as to why I personally believe that my COR Method is extremely important in successfully achieving health and wellness goals, I will share this week's workout routine!

Workout Routine:

I like to keep my heart rate up (this helps with fat burn) during my workout so you'll notice that I do 3 to 4 exercises back-to-back before I take any breaks. When I do take breaks, it's typically for about 90 seconds. As for sets and reps, I lift heavy so I do about 4 to 6 sets of 6 to 8 reps for each workout unless it's a core workout, then I'll do about 20 reps.

Monday: Recovery Day
Tuesday: Upper Body Push & Core
Incline Dumbbell Chest Press, Dumbbell Lateral Raises, Overhead Dumbbell Tricep Extension, & Medicine Ball Russian Twists
Decline Dumbbell Chest Press, Dumbbell Front Raises, Single-Arm Reverse Grip Tricep Pushdown, & Hanging Leg Raises
Barbell Bench Press, Dumbbell Rear Lateral Raises, Hanging Dips, & Back Extensions on Bosu Ball
Wednesday: Orangetheory Fitness
Thursday: Upper Body Pull & Core
Dumbbell Bicep Curls, Lat Pulldowns, & 30 Second Plank
Dumbbell Hammer Curls, Low Dumbbell Row, & Stability Ball Pike Ups
EZ-Bar Curls, Machine High Row, & Hanging Leg Raises
Friday: Legs, Shoulders, & Core
Barbell Squats, Dumbbell Lateral Raises, & Ab Crunch on Stability Ball
Romanian Deadlifts, Dumbbell Front Raises, & Medicine Ball Russian Twists
Lying Hamstring Curls, Upright Rows, & Stability Ball Pike Ups
Seated Leg Extensions, Dumbbell Rear Lateral Raises, & Hanging Leg Raises
Dumbbell Walking Lunges, Bent-Over-Later Raises, & Sumo Squats
Saturday: Orangetheory Fitness
Sunday: Active Recovery Day (Yoga or Hiking)