Ceri's Weekly Workout Routines

I am a passionate designer and avid tennis player, and discovered the transformative power of a well-rounded fitness routine. At 48 years old, standing 5'3" and weighing 135 lbs, I am dedicated to maintaining my health and vitality through a balanced approach to exercise.

My fitness journey began with a desire to improve my overall strength and energy levels, especially for the meno years. By incorporating strength training three times a week at my club gym, I noticed remarkable changes in my body. My routine, divided into upper body, lower body, and full body workouts, has helped me build lean muscle, increase stamina, and enhance my overall physique.

For cardio, I turn to my favorite sport—tennis. Playing 3-4 times a week, I enjoy the dynamic movement and competitive spirit it offers. Tennis not only keeps my heart healthy but also complements my strength training perfectly, creating a well-balanced fitness regimen.

This combination of strength training and tennis has not only sculpted my body but has also boosted my confidence and energy. I feels stronger, more agile, and ready to tackle my busy lifestyle with ease.

I'm excited to share my workout routines, and I hope to encourage you all to find your own balance of strength and cardio. Whether you're a seasoned athlete or just starting out, my story is a testament to the power of consistency and dedication in achieving a healthier, more vibrant life.

Upper Body Workout 

• Warm-Up: 5-10 minutes of light cardio (e.g., brisk walking or light cycling)
  
  

• Pull Aparts Bands: 3 sets of 12 reps 
  
  

• Push Ups: 25
  
  

• Bent Over Rows: 3 sets of 12 reps
  
  

• Push Ups: 25
  
  

• Dumbbell Shoulder Press: 3 sets of 12 reps
  
  

• Bicep Curls: 3 sets of 12 reps
  
  

• Push Ups: 25
  
  

• Tricep Dips: 3 sets of 15 reps
  
  

• Cable Oblique Twists: 3 sets of 12 reps
  
  

• Cool-Down: Stretching, focusing on the chest, shoulders, and arms
  
  

Lower Body Workout 

• Warm-Up: 5-10 minutes of light cardio
  
  

• Pull Apart Bands: 3 sets of 12 reps
  
  

• Squats: 3 sets of 15 reps
  
  

• Walking Lunges: 3 sets of 15 reps per leg
  
  

• Cable Oblique Twists: 3 sets of 12 reps
  
  

• Leg Press: 3 sets of 12 reps
  
  

• Leg Extensions: 3 sets of 12 reps
  
  

• Hamstring Curls: 3 sets of 12 reps
  
  

• Calf Raises: 3 sets of 15 reps
  
  

• Cool-Down: Stretching, focusing on the legs and glutes
  
  

Full Body Workout 

• Warm-Up: 5-10 minutes of light cardio
  
  

• Pull Apart Bands: 3 sets of 12 reps
  
  

• Deadlifts: 3 sets of 12 reps
  
  

• Calf Raise w/Shoulder Press: 3 sets of 12 reps
  
  

• Pull-Ups: 3 sets of 12 reps
  
  

• Squats: 3 sets of 12 reps
  
  

• Curtsy Lunges: 3 sets of 12 reps per leg
  
  

• Push Ups: 25
  
  

• Plank: 3 sets of 30-60 seconds
  
  

• Cool-Down: Full body stretching
  
  
  

  Design by Ceri Hoover