Choosing the Right Weights

Nothing drives me crazier than women who pick up the 1lb or 5lb weights when I KNOW they would do something much heavier. I'm not encouraging jumping from 5lbs to 30lbs for arm curls overnight, but ladies, if you are aren't breaking a sweat or even FEELING the weights after 10 reps, you aren't lifting enough!

For most of my workouts provided here's a good rule of thumb. Before starting a workout but after warming up (ie - before your muscles are tired) test some weights. Find your 3 rep max on arm curls (aka, you can't lift the weight one more time). Take that weight and divide by 2. This is your ideal weight for most workouts (unless you are looking to build massive muscle).

Now! For a workout! (With the right weights this time!)

Round 1 
Squats w/ dumbbell - heavy weight (add 5-10lbs to the calculated above) - set of 10
Bulgarian split squats w/ dumbbell - moderate weight (weight calculated above) - set of 10
Hamstring curl - use exercise ball - set of 15
Wall Ball Squats - 10lb ball - set of 10
Kettle Bell Swings - moderate weight - set of 10
Repeat 2x


Round 2
Leg Extension Machine - moderate to heavy weight - set of 10
Walking Lunges - heavy weight - set of 10
Bench Jumps - no weights - set of 15
Wall Sit / Curl - light weights (subtract 5-10 from calculated weight) - hold 30-45 seconds
Squat Jumps - set of 10
Repeat 2x

As with any of my workouts, they are done in Metabolic Effect style - so push hard until you need to rest, rest until you are ready to start again. You should feel like the weights are really heavy by the third round of each, this is great!

Remember to stretch out after and drink lots of water!

Let me know how it goes!