What am I missing?

iamjoesgurl

I started a new workout and want an all over body workout so I hope you can help me figure out what I might be missing.

Cardio 

45 minutes on treadmill or a 25-30 minute HIIT workout on treadmill (Or if it is nice outside, I might go for a jog) - I do HIIT no more than every other day.

Strength

Circuit 1 - I do the following 3 times:

20 pushups

12 tricep dips (I would do more but I can't)

15 tricep extensions with 12 pound weights

15 squats

15 lunges on each leg

(I also do a 4th set of 20 pushups)

Circuit 2 - I do the following 3 times

10 shoulder presses (25 pounds - I will add weight as I am able)

10 bicep curls (25 pounds)

10 hammer curls (2 - 12 pound weights)

25 ab crunches

30 second plank

(I also do 10 supermans holding for 5 seconds)

I do circuit 1 on day 1, circuit 2 on day 2 and then rest on day 3.

I'm sure there are muscle groups I'm not hitting.  What are they?

msange727

it looks good to me too - the only (minor) thing i would tweak is nixing crunches and doing situps or bicycle crunches instead. but that's way minor! did you coordinate your routine yourself? if so, great work! (can i borrow it? haha)

iamjoesgurl

Thanks ladies!  Yes, I created this myself.  Unfortunately I don't have good access to a pool so swimming is out.  But on vacation this summer I'll be able to use a pool so instead of running or walking, I'll do some pool exercises (I won't be able to do laps, but can do other water exercises like you mentioned - treading water).

It is a tough workout and I sweat a lot but I feel so good after and since I rest every 3 days, I feel like it's not too much of a strain. 

I'll add inner and outer thighs.  Thanks for the feedback!!  (And feel free to borrow!)

missysue_q

Looks great! I would also say that it wouldn't hurt to add some reverse flies and/or upright rows...just to concentrate on your back muslces a little more. Then, to focus on your lower back, when you are in your plank, try lifting your feet one at a time in a stationary marching motion (if that makes sense)...you WILL feel it!
I also like the idea of 3 on, 1 off!

miguelhilary2010

Do you work out in a gym or at home?

I agree wit pp that you seem to be missing back exercises (rows, lat pulldowns) and you could add in some obliques too to get an overall core workout.  I also find tricep pulldowns on the pulldown machine more effective than tricep extensions.

You can try doing ballerina squats to work your legs a little differently.

iamjoesgurl

I work out at home so I don't have weight machines.  Only dumbbells and a weight bar that I can add weight to.  I should add bicycle crunches for a better overall ab workout.  The ballerina squats are a good idea too.  Thanks!

TurtlesAllTheWayDown

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_am-missing?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:56953787-5021-4444-b60c-f8c78e7d0d86Post:cb818b28-107c-4add-88f7-e869dfaceeee">Re: What am I missing?</a>:
[QUOTE]Looks great! I would also say that it wouldn't hurt to add some reverse flies and/or upright rows...just to concentrate on your back muslces a little more. Then, to focus on your lower back, when you are in your plank, try lifting your feet one at a time in a stationary marching motion (if that makes sense)...you WILL feel it! :) I also like the idea of 3 on, 1 off!
Posted by missysue_q[/QUOTE]

I would agree with this - I think you need some rows. I always throw some into my strength workouts. One thing my trainer has me do is put the hand weights on the floor in front of a fitness ball, then anchor the bottoms of my feet to a wall (just press against the wall) and position my stomach on the ball. Then pick up the weights and do rows that way to engage my abs and chest at the same time as my back. I hope that made sense.

He's also having me stand on a bosu or uneven surface when I do things like deadlifts and overhead presses to engage leg muscles.

I'd also try doing squats on a bosu or do one-legged squats or add weight for a harder workout with more variety!