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MY CURRENT WORKOUT ROUTINE

Written By Camilla Akerberg 11 May 2018
MY CURRENT WORKOUT ROUTINE

My training entails mainly resistance training- I currently train 5 days per week in the gym with weights and also go on frequent walks to stay active. Girls, you don’t need to do cardio on overload to stay toned and don’t be scared that lifting weights will make you bulky! We simply don’t have the same hormonal profile as men to become bulky- unless we really work for it and want it! Lifting weights and building lean muscle mass is a key factor to toning up! And this is the method I personally use to maintain my physique!

 

Benefits of resistance training for toning, maintenance and fat-loss:

Lifting weights will help you tone up and lose weight for these two main reasons:

  • The more muscle mass you have the quicker your resting metabolism rate will be. This simply means, that you will be burning more calories (and fat) even at rest if you have more muscle on your body!
  • If you include big compound movements to your training regime and keep rest periods shorter, you will elevate your heart rate and reap the fat-loss benefits you get from cardiovascular training! 

 

Walk into the gym with a plan

Training is all about keeping on challenging yourself! I try to change up my training program every four to six weeks. I train harder following a plan- walking in to the gym knowing what I am doing is important or you will come in, linger around and not get done what you need to.

LEARN MORE ABOUT MY TRAINING PLANS AND PROGRAMS 

I have recently come back from a vacation in Los Angeles, and I am back into my training regime- feeling very sore after a few days back to training. Here is my current training regime, and I will follow this plan for the next few weeks before changing up the workout or specific exercises. I also make sure I increase intensity from week to week- usually by adding more weight load or pushing out couple extra reps.

DAY 1

Full Body Hypertrophy tri-set workout

DAY 2

Legs (glute activation circuit and hypertrophy)

DAY 3

Shoulders & Core 8-12-25 rep workout

DAY 4

Back & Core hypertrophy superset workout

DAY 5

Full Body circuit training

 

As you can see, I don’t put a big emphasis on training chest or arms in a session for itself, but include chest exercises in my full body workout days and arms are trained simultaneously with training compound back and chest exercises. I target my core in all my sessions to keep it strong. This is especially important for me as I have a lower back injury, you can read more about how I train and manage my lower back pain in my blog post HERE. Getting your six pack to show is so much more than just doing sit ups though- read more in my blog post HERE.

 

Example Full Body workout

10-minute warmup on cardio ergometer of choice. 5 minutes’ dynamic stretching

TRI-SET 1: 4 sets

Walking kettlebell lunges 14-16 steps
Romanian Deadlifts with dumbbells 10-12 reps
Up and down plank 40 sec- 2 mins (depending on fitness level)

TRI-SET 2: 3 sets

Lat Pulldowns 10-12 reps
Seated low cable back-rows 10-12 reps
Russian Twists 20 reps

TRI-SET 3: 3 sets

Flat bench dumbbell chest press 10-12 reps
Seated shoulder press 10-12 reps
Slam balls x15 reps

Finish up on 10 minutes static stretching

USE CODEWORD: “EATCLEAN” TO GET MY “CLEAN TO LEAN”- RECIPE EBOOK FOR FREE WITH ANY 12 WEEK CHALLENGE PURCHASE OR NUTRITION TRANSFORMATION PROGRAM PURCHASE. CLICK HERE 

 

Camilla xx