
Guest Post: Busy But Healthy’s 2-Day Split Weight Workout
I’m delighted to introduce Kristine from Busy But Healthy for today’s guest post! Kristine lives in the Vancouver area as well and I discovered her blog fairly recently. We have similar eating habits (sticking with high-protein snacks as often as possible, and baking with unrefined sweeteners only). I love her blog as she always provides something different and interesting to read, and she recently announced she’s expecting her second child, so she’s one busy lady (as indicated by her blog title!).
I was so excited to ask Kristine to guest post for me as I know that with her fitness background she will have an awesome workout for you guys. And sure enough, she does – enjoy!
Anna 🙂
Hi everyone! I’m Kristine, and I blog over at Busy But Healthy. I’m happy to be doing a guest post for you today! I first ‘met’ Anna a little while back when we discovered each other’s blogs. The neat thing was, we’re both from the Vancouver area, and we also blog about similar topics!
On my site, I write a lot of healthy recipes, fitness tips, health info and the occasional workout. I also frequently blog about my personal life, being a mom to a 3-year-old daughter, and now that I have #2 on the way, there are tidbits about that too!
Since I’m having all the lovely food aversions right now, I thought I’d write a fitness post vs. a recipe.
As a former fitness competitor and certified weight trainer, I guess you could say I know my way around the gym. Even though I promote weight training, I’m huge on variety in my workouts, and like to incorporate other things like yoga, TRX, bootcamp and spinning.
If you’re wanting to get more adventurous in the weight room, this is my favourite 2 day a week workout split that can give you great results if you stick to it for 4-6 weeks. These workouts are great to add in your weekly fitness regime.
It works every major muscle group, and the super-setting gets you in and out of the gym quickly. If you are a beginner, you can always modify to what you’re comfortable with, and do fewer sets of each exercise (1-2 sets vs. 3-4 sets)
Kristine’s Favourite 2-Day Split Weight Workout
Day #1 – LEGS & ARMS
*Note: Superset means you do the exercises back to back with no rest. Once you complete your sets, you move onto the next group of 2 exercises.
- Leg Press – 3-4 sets of 10-12 reps
- Superset with Barbell Curl – 3-4 sets of 10-12 reps
- Leg Extensions – 3-4 sets of 10-12 reps
- Superset with Alternating DB Curls – 3-4 sets of 10-12 reps
- Crossovers on Bench – weighted – 10 reps per leg
- Superset with Cable Curls – 3-4 sets of 10-12 reps
- Hamstring Curls – 3-4 sets of 10-12 reps
- Superset with Tricep Press Downs – 3-4 sets of 10-12 reps
- Ball Hamstring Curls – 3-4 sets of 10-12 reps
- Superset with Tricep Dips – feet on ball 3-4 sets of 10-12 reps
DAY #2 – SHOULDERS, CHEST & BACK
3-4 sets of each tri-set – 8-10 reps – as heavy as you can while still maintaining form
*Note: Tri-set means you do the exercises back to back with no rest. Once you complete your sets of the group of 3 exercises, you move onto the next group.
- Pushups — Superset with Seated Row — and Shoulder Press
- Lat Pull Down — Superset with Chest Press Dumbbells — and Side Lateral Raises
- Straight Arm Pull Downs — Superset with Pushups — and Front Plate Raises
- Pushups over Bosu – one hand on, one on floor — One Arm DB Rows — and Reverse Flies
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Finish with 1 set of Side Lateral Drop Sets – 50 reps (5 weights, 10 reps each – ie. 20, 15, 12, 10, 8 lbs)
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I hope you enjoy the workouts, and I’d love you to come over for a visit 🙂
xo Kristine
March 27, 2012
Kristine Fretwell (@KristineFretwel)
Hope you’re having a great holiday Anna! The post looks great, thanks a bunch! If anyone has any questions on the workout, I’d be happy to answer!
March 27, 2012
Anna @ The Guiltless Life
Thank you for the amazing workout! 🙂 x
March 27, 2012
Jane
really…only 2 workouts a week! i found a site that looked pretty good but the workouts are 6 days a week in the gym and that may make me cry. think i’ll give yours a go first..much more managable..thanks!
March 27, 2012
Anna @ The Guiltless Life
These are pretty intense workouts! I will leave it to Kristine to advise regarding frequency or whether you want to mix in other workouts, but I can vouch for these ones being hardcore!
March 27, 2012
Ali @ What Ali Did Next
Oh my goodness – now that is an inspiration to us mothers if we can look even slightly like that in a photo at the gym!!! Great post. SO really – only two weights workouts a week? I think even i could fit that in my schedule.
March 27, 2012
Jane
hey..you and me..lets start this week!!
March 28, 2012
Kristine Fretwell (@KristineFretwel)
Ali & Jane – If you’re doing other types of workouts 2-3 times a week in addition to this, like yoga, bootcamp, spinning which also works certain muscle groups (and yoga and bootcamp are considered to be resistance too!), its a great way to get the benefits of weight training but with still having variety and not ‘just’ doing weight training. Hope you like it!
March 28, 2012
Jane
i run 5-6 times a week, so, your routine will be a great help with my running. thanks!!!!
April 23, 2019
Kit
Thanks for sharing this! I checked out her recipes and Id like to recreate it. Id like to try first the Asian Turkey Lettuce Wraps, it really looks delicious and healthy at the same time.
June 3, 2019
lee
thanks for your awesome and comprehensive blog. I learned a lot. 🙂
October 11, 2019
Enrique Pasion
Thank you for this very helpful guide on how to properly execute a two-day split weight workout routine.