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    Question Training routine for 1 weight training session per week

    Hi,
    For an overweight female, about 40% body fat who does 2 pilates classes per week & only one (1 hr) weight training workout per week, what would you recommend they do in that 1 hr weight training workout? Trying to cover everything is virtually impossible if you are going for 3 sets of 12-15 reps for example. Thanks for the advice

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    Regular Poster 403ANDERSON's Avatar
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    Default

    Change:

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    Default 1 hour all over workout

    Hi there your best bet here is to avoid isolation exercise and use compund exercises, i will give an example of such a workout,

    Squat:- quadriceps, glutes, hamstrings, abdominals
    Deadlift- quadriceps, hamstrings, glutes, erector spinae (muscles surrounding spine), upper back and shoulders
    Incline Chest Press/Bench press- chest, triceps and shoulders
    Seated Row- Lats, rhomboids and biceps
    Upright row- Shoulders, traps and biceps
    And if you have time another exercise to target your abs and obliques

    Keep your rest periods to a minute to increase intensity of workout and could even look at supersets(one exercise performed back to back with another without rest) to help reduce workout duration, e.g Seated row with upright row or seated row with chest press,

    Hope this helps,

    Steven
    The more you sweat in training the less you bleed in battle!!

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    Post

    I agree about doing a full body workout, however you could try kettlebells, i've been using them recently and found you can get a really good workout quicky. All you need is the basic four exercises:

    -Front squats (Quads, Core)
    -Swings (Hamstrings, Glutes, Lower back)
    -Clean and press (Traps, Shoulders, Triceps)
    -Renegade rows (Back, Biceps, core)

    You could do these in just straight sets but with kettlebells doing an interval training set up works well as they give a good cardio effect.

    I'd suggest this

    Set A
    -Squats
    -Swings

    Set B
    -Clean & Press
    -Renegad Rows

    Do Set A in a 30sec work/30 sec rest format, alternating exercises non-stop for 3 - 5 rounds. Then take 2-3 minutes rest and do the same for Set B. See how that goes.
    Remember diet is key
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    Quote Originally Posted by Fozzie View Post
    I agree about doing a full body workout, however you could try kettlebells, i've been using them recently and found you can get a really good workout quicky. All you need is the basic four exercises:

    -Front squats (Quads, Core)
    -Swings (Hamstrings, Glutes, Lower back)
    -Clean and press (Traps, Shoulders, Triceps)
    -Renegade rows (Back, Biceps, core)

    You could do these in just straight sets but with kettlebells doing an interval training set up works well as they give a good cardio effect.

    I'd suggest this

    Set A
    -Squats
    -Swings

    Set B
    -Clean & Press
    -Renegad Rows

    Do Set A in a 30sec work/30 sec rest format, alternating exercises non-stop for 3 - 5 rounds. Then take 2-3 minutes rest and do the same for Set B. See how that goes.
    Remember diet is key
    This is a good workout, however is missing any chest or oblique exercises.

    It would really depend what you are wanting from weight training, if you did want a more high intensity workout that would challenge your body aerobicly and develop some strength then i would use the kettlebells, however if you are more focused on developing strength then i would focus on my workout above.

    Kettlebells are great but most of the movements are usually explosive and very tiring, this is usually because they are big movements including many muscles so you are more likely to fatigue aerobicly before your muscles actually fatigue. This means you wont develop strength as much as when doing regular weights.

    Try it out you will notice how out of breath you are, good workout though and it lets you combine aerobic and strength

    Hope this helps

    Steven

    Oh yeah if you do try the kettle bells be prepared for good night sleep ha! VERY HARD but above routine is perfect for a beginner
    The more you sweat in training the less you bleed in battle!!

 

 

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