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