Workout Regimen

Presently I do the following workout regimen:

Mon,Wed, Fri = Leg Exercises

Squats: 13 reps, 3 sets, 40 lb (20lb weighted vest, 20lb dumbbell in hand) 

Calf Raises: 15 r, 4s, 40 lb (adding 5 reps per set for right calf, it's noticeably smaller lol)

Sumo Squats: 10r, 3s, 40 lb (20lb weighted vest, 20lb dumbbell in hand)

Lunges: 13r, 2s, 20 lb (Vest only)

Couch Split Squats: 10r, 2s, 20 lb (Each leg two sets)

Tiptoe Wall Sits: 30 sec, 2s, 20 lb (Vest only)


Tue, Thur = Arm Exercises (The reps and sets are for each arm)

Curls: 8r, 3s, 20 lb

Raises: 8r, 3s, 20 lb

Front Raises: 8r, 2s, 20 lb

Tricep Raises: 11r, 3s, 20 lb

Rows: 11r, 3s, 20 lb

Forearm Twists: 11r, 3s, 20 lb 

Deltoids: 10r, 3s, 10 lb (ouch)

Pushups: 16 (I can only do 10 all at once, with 10 sec break, then do the last 6)

Planks: 4 times 30 sec each (My core is still weak from Diastasis Recti)

To save on time, I rest one arm while working the other, taking turns.

I also walk on my property (hilly terrain) on Tuesdays and Thursdays in the morning before the getting my girls out of bed for about 1.5 miles.  I go to Jiu Jitsu class Tuesday evening and sometimes also on another evening during the weekday. I'm a SAHM so I resistance train during my kids naps, and walk before getting them up in the morning.  If I go back to work in a couple of years, I may need to wake up earlier to exercise, or husband and I alternate allowing each other to workout in evenings while the other feeds the kids, we'll see.  In any case, it seems essential for our health to exercise even while working a "9-5" job. 

It's not an overly heavy workout weightlifting.  I could probably reduce the reps and increase the weight on the leg exercises.  It's where I am now, but my arms are getting stronger.  I can swing on monkey bars. My legs feel a tad beefier. Overtime I should be increasing the difficulty by adding weight, reps, and/or sets to promote muscle building (gotta make up for lost time).  The guy at the Jiu Jitsu class said that I had a tough grip on the ball (the exercise was to be in the guard and grab a large ball out of the person's arms).  He had a really hard time getting that ball out of my arms.  It was no picnic getting it out of his arms either.  But it seemed like it was equal difficulty!

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