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09:58 | September 22, 2015

AUTUMN WORKOUT SCHEDULE

gyyym

Workout A – Focus on cardio & abs
Crosstrainer 60 min
Plank – Knees to elbows
Russian twist
Side bend
Plank, side plank
Situps with a balance ball
Stretching

Workout B – Focus on legs & gluteus
Crosstrainer 10min
Squats with barbell
Deadlifts
Lunges
Abductor
Step ups
Stretching

Restday


gymy

Here we have it, my new autumn schedule! New exercises and more focus on cardio, which I need. Also my legdays will get tougher. I want to point out that I train almost all muscle groups by doing these exercises, but I choose to focus on three muscle groups, cardio, abs and legs. I have chosen not to put out my sets and reps because it is different from person to person. Therefore, my advice is to start with 10-15 reps and 3 sets and then work your way up. These two workout sessions are the only ones I follow. I workout 2 days then have a rest day then 2 days then rest day and so it goes in a circle. If you wonder anything don’t hesitate to ask! Love, S

Här har vi det, mitt nya höstschema! Nya övningar och mer fokus på kondition, vilket jag behöver. Dessutom ska bendagarna bli hårdare. Sen så vill jag även påpeka att jag tränar nästan alla muskelgrupper genom att utföra dessa övningar, dock lägger jag som ni ser fokus på 3 muskelgrupper, kondition, mage och ben. Jag har valt att inte lägga ut set och reps eftersom att det är olika från person till person och man måste utgå ifrån sig själv. Därför är mitt råd att börja med 10-15 reps och 3 set och sedan jobba dig uppåt. Dessa två passen är alltså de pass jag följer. jag tränar alltså 2 dagar och vilodag sen 2 dagar sen vilodag och så fortsätter det i en cirkel. Undrar ni någonting så tveka inte på att fråga! Love,S


15 kommentarer



15 kommentarer om “AUTUMN WORKOUT SCHEDULE”

    I really like this A and B split workout, i’m just wondering if you do any of these exercises in circuits or do you separate them all? And also you look amazing with braids!

    Reply

    Hi Sendi! How many times do you do the 60 min cross trainer?
    Also, what music playlist do you recommend for the 60 min cross trainer?
    Thank you!

    Reply

    Hi Emily! I’m not sure I understand your question. I do it every second workout. So for example on Monday I do the workout A (crosstrainer), tuesday workout B, wednesday restday, tuesday workout A, friday workout B, saturday restday, sunday workout A and so on until I change schedule. Do you get it?
    I can write a post about the music 🙂 Hugs

    Reply

    Thank you! Your training section has been very helpful! I do workout 4 times a week but now everything is much more organised in my head! x

    Reply

    Hej sendi måste bara säga att jag älskar dig och din blogg <3 jag har en fråga, jag gissar på att du har en cheatday i så fall vad brukar du få äta då och vad brukar du äta? äter du söt saker då också eller bara maträtter? 🙂 skulle vara sjukt kul med ett svar tack :*

    Reply

    How many calories do you ian to burn on the cross trainer in the hour? Just as a guide

    Reply

    Since I have tried so many different cross trainers I know that every shows different. The one I have on my gym right now shows around 800cal per 60min. But trust me, don’t compare with anyone. Start with your self and then do the same crosstrainer all the time. xx

    Reply

    Hej! om man vill gå ner i vikt/kroppsfett tycker du att det är okej att äta 2 sportknäcke mackor på morgonen då som frukost? utan smör utan med avokado då istället. 🙂 annars, förslag på bra frukostar?

    Reply

    Hi Sendi!

    Question 🙂
    I know you said you didn’t want to write down how many reps you’re doing with the abs and legs circuits,
    but i’m so curious what you do!
    Will you tell it please? 🙂

    Hug,
    Anne-Loes from Amsterdam

    Reply

    Hi Sendi!

    Just wondering how you motivate yourself to do a whole hour on the crosstrainer? It seems like so long!

    Thanks 🙂

    Reply

    Hey Sendi,
    I wanted to ask you why you have never tried doing HIIt interval workouts since you want to focus on cardio?
    Love, xx

    Reply

    Hej Sendi,
    In the top picture what brand are your tights? The black ones with the white stripes on the bottom? They are the cutest tights ?
    Thank you,
    Amanda

    Reply

    Hee! Will you please show me more workout schedules? It would be a great help!
    Thankyou!
    Love, Noa

    Reply

    Hii!
    Will you please show me more of your workout schedules? It would be a great help to me.
    Thankyou!
    Love, Noa

    Reply

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