Mia Kay Fitness © 2015 |
For those that have seen my @miakayfitness Instagram - I love to workout and keep in good shape! :) You may have been wondering what my gym schedule is like so here is a summary of how I plan/go about a typical week.
Monday
Weight Training- Upper body4 sets x 15-20 reps for 4 moves
Tuesday
Weight Training- Lower body4 sets x 15 reps for 4 moves
Wednesday
RestThursday
Cardio or HIIT
Friday
Weight Training- Upper body4 sets x 15 reps for 4 moves
Saturday
Weight Training- Lower body4 sets x 15 reps for 4 moves
Sunday
Rest/ CardioThis is literally what I write in my planner every Monday morning on my way to work!
Fit tip: Write down which days you are going to work out and commit to it as you would with a doctor's appointment/ client meeting. Planning is the key to success here so save a couple of minutes on a Sunday or Monday morning to plan. Treat your exercise the same as you do with your meetings.
I prefer to separate my weight training into upper and lower body days to allow myself to train regularly whilst giving my muscles enough time to recover and grow.
Workout frequency
My Upper Body Days
I have no hard fast rules as to what I do on my upper body days or my lower body days. I tend to incorporate different exercises on different days to keep my workouts fun and interesting.Moves I do include:
- push ups
- arnies
- pull ups
- bent over rows
- shoulder press
- bicep curls
- tricep curls
My Lower Body Days
Moves I do:- weighted squats with the bar
- goblet squats
- single leg squats
- deadlifts
- jump squats
- leg press
- donkey kicks
- weighted lunges
My Cardio/HIIT Days
I typically run outside, go hiking (Hong Kong is ideal for this!) or do spinning. I've recently picked up kickboxing which is also great exercise for building muscle too- a great fat burner. I also do intense bursts of short exercises with minimal rest (eg. 30 seconds on, 10 secs rest - repeat) also referred to as HIIT. This usually consists of bodyweight and pylometric exercises like jump squats, burpees, tuck jumps, jump rope, push ups, mountain climbers etc.Reps & Sets
I generally stick to 4 sets with 15 reps which is suggested for women for that lean muscle definition. If you're looking to build muscle mass, I suggest doing 8-10 reps instead. Every now and then I do switch and do 8-10 rep just to change the intensity of my exercise so that I avoid hitting a plateau.
Hope this helps to give you an overview of my workout approach! If you have any questions please feel free to comment below or email me at miakayfitness@gmail.com I would be super happy to hear from you! :)
MK x