Personal Training

NEW Back Workout, Cardio Workout and Pre Workout Eats!

Posted on by Naomi
Hey friends! I hope everyone is having a great week so far. I am staying busy as usual. Lots of clients, lots of programming, rockin my own workouts and getting so excited for my upcoming show in August! I also am moving in a few weeks (not out of the state, just to a new apartment) so I am trying to do 10238 things at once, which I don’t mind-I would rather stay busy and keep up with life rather than let it pass me by! Change is needed to grow and I cannot wait for what is to come in my near future. 

Yesterday, I had a great back and core workout. I am just getting back into lifting moderately heavy, staying conscious of my body and health, but boy, does it feel good to be back! 

Back and Core Workout
**I always make sure my body is properly warmed up, focusing on foam rolling and my warm up routine .

Exercise
Reps
Sets
A1) Barbell Back Row
15,12,10,8 (increasing weight respectively
4
A2) TRX Plank
30 seconds
4
B1) Band Assisted pull ups
AMRAP
4
B2) TRX Y-Pulls

10
4
B3) Stability Ball Pass through
45 seconds
4
C1) Lat Pulldowns (wide grip)
15,12,10,8
4
C2) Seated Cable Row
10
4
D2) Single Arm Back row
20
3
D3) TRX Pike
10 
3


When you see “A1, A2” this means that I super set the exercises back to back with little to no rest. After I complete a superset I rest for a full 60 seconds before performing the next set. 

This was a great workout! I really enjoy working the back from all angles. When I set up my back workouts, I choose about 4-6 exercises (depending on how I am feeling) and I always alternate, like I said before working in different planes and angles; horizontal and vertical which really helps to effectively train the back in its entirety.

Horizontal Back Exercises
Back Row
Barbell Back Row
Chest supported row
Single Arm Row
TRX Row (and row variations)
TRX Flys (hits rear delts)

Vertical Back Exercises
Pull ups
Chin Ups
Lat Pulldowns
Dumbbell Pullovers

I also like varying my grips when I train my back. This is an EASY way to bust out of a rut and completely change up the exercise. 
Supinated grip means palms facing your body.
Supinated Barbell Back Row (source)
Pronated means palms facing away from your body.
Pronated Barbell Back Row (source)
Nuetral Grip means palms facing each other.
Nuetral Grip TRX Back Rows (source)

As you can see there are MANY ways to change up exercises that are effective and will really hit the back from all angles. Give it a try by mixing up your grip and see what you think!
—–
Onto today’s workout.  I don’t know about you, but when I perform cardio there is NO way that I can stay on one machine for the entire time. If I do choose only one machine, I am constantly changing up the resistance, speed and/or incline (if this applies to the machine) but ideally, I love to switch it up using my body weight as well as different machines (That is IF I am performing my cardio indoors) 

Today was a cardio only day and I had a serious case of Cardio A.D.D. Before I got started I knew I wanted to move around the gym, use a few different machines as well as throw in some ‘bridging body weight exercises’ Below was my workout and it was great. It was, as my manager at work calls it “quick and dirty” 

Bust Through Your Cardio Craziness.
Exercise
Resistance
Time/calories/distance
Stepmill
8-12
100 calories AFAP (as fast as possible) (took me about 12 minutes)

**Bridging exercises:
10 jump squats/10 burpees/10 pushups: repeat 3x

Exercise
Resistance
Time/calories/distance
Treadmill
1.0% incline, 6.5-9 speed
1 mile AFAP (8:03 min)
**Bridging exercises:
10 push ups/10 high plank shoulder taps/15 each side walking lunges: repeat 3x through
Exercise
Resistance
Time/calories/distance
Spin Bike
Various
12 minutes
**Bridging exercises:
10 bench step overs/20 each side mountain climbers/1 min wall sit


This was a great cardio workout…In and done! That’s what its all about. High intensity, low duration.
I highly suggest you load your ipod with some fresh new tunes. I am currently obsessed with this song. It powers me through.  I also love this new tune by Emma Hewitt (this is the Vemon One remix)
I also highly suggest you try this pre-workout meal, or if not then I highly suggest that you make pre workout fuel that works for you!
Protein + Carb + Fat = FUEL
This here has been my latest obsession. I go through phases with pre and post workout meals. I used to have this one all of the time, and then got sick of it. Well, its back!
  • Greek Yogurt (plain, 0% Fage)
  • 1/4-1/3 C raw oats (I let it sit overnight to get that delicious ‘chewy’ texture)
  • cinnamon
  • 1/2 T almond butter (I am using Trader Joes Almond Butter with flax seeds)
  • 1/2 chopped apple

Some other preworkout favorites
  • 3oz chicken, 4oz sweet potato, green beans with some olive oil
  • 2 rice cakes, 1 banana, 2 eggs, 2 egg whites, 1/2 T coconut oil
  • 1 slice ezekial bread with 1 T PB or AB, 1/2 banana, 1/2 C cottage cheese
  • Veggie omelet (2 eggs, 2 egg whites, veggies) 1 slice ezekial bread
I do use protein powder sometimes; certainly not everyday, but I do believe that if you find a kind that you enjoy, it is not the worst thing in the world to enjoy it 1x a day or once every other day. It can be a convenient option! The key is to find something ALL NATURAL. Here is a post on other ways to use protein powder that I put up a while ago.

Right now, I am using IsaPro Protein by Isagenix (the vanilla flavor) and am really enjoying it. It is not sweet which bothers me about some other proteins. They taste ‘fake’ When I use this protein, I usually throw in some pumpkin pie spice or cinnamon or unsweetened cocoa powder to give it some different flavors!  If you are interested in learning more about this protein powder…feel free to send me an email! 🙂

These are some of my favorite pre workout meals right now that I can always rely on to fuel me through my workouts! Always listen to your body, and of course adjust amounts to YOUR body. You may want more carbs if you are planning a heavy lift, or less veggies beforehand if they upset your stomach because of the fiber. The key is to EAT SOMETHING! 

What have you been enjoying pre and/or post workout?
Naomi
Naomi

9 thoughts on “NEW Back Workout, Cardio Workout and Pre Workout Eats!”

  1. Sable Weisman says:

    I’ve been loving sweet potatoes and chicken lately!! That’s usually more of a fall meal for me so it’s kind of weird to be eating it in the spring haha.

    I definitely agree that protein powder is a useful tool when used sparingly/appropriately!! I haven’t been eating any lately – I’m on a real foods kick – but I used it once a day for a long time =)

  3. whitlikesfit.com says:

    I seriously have cardio ADD. I can’t stand being on one machine the whole time. I usually stay one one till I get bored but I like your idea of making a certain plan/goal for each one.

  7. Lisa says:

    Great workout! I definitely need to break up the cardio or else I get way too bored and don’t push as hard as I could!

  8. Carrie @ Lift Eat Repeat says:

    I used to eat something similar pre-workout, it was oatmeal, 1 scoop protein, cinnamon and half an apple. I def got sick and it and haven’t had it too much lately. My pre-workout meals have been different almost everyday this week.

    Questions for ya- I’ve always ready not to eat fats pre or post- workout as it slows down the absorption/digestion- what are you thoughts on this?

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