Today I decided to start a new workout phase to surprise my body. 

For the most part, I perform my strength exercise repetitions between a medium to high volume number of repetitions (12 - 24 reps) with a lower amount of resistance and a brief of time for recovery between sets (less than 30 seconds).  This produces a muscular endurance effect with more definition, toning and shaping.

However, today I did the opposite.  Low repetitions with a high amount of resistance and a longer period of time for recovery between sets (around 1 - 2 minutes).  This workout routine produces an effect to increase muscle size and strength and recruits different muscle fibers (fast twitch).

This change in my workout routine will surprise my body and help me achieve progressive results in my health and fitness levels.  The last thing I want is a plateau, so making this change is essential.  I will do this workout routine for around a month and then switch to something else. 

Do I recommend this workout routine for women?  Yes, but for shorter periods of time, such as 2 weeks.  It will really surprise your body and you’re not going to gain a significant amount of muscle size for only 2 weeks.

My workout today (early morning at the YMCA):

1. 5-minute warm up with light walking.
2. Strength Workout:  3 sets of 6 repetitions with the following exercises:  bicep curl with dumbbels, tricep extension on machine, shoulder press with dumbbells, chest press with stability ball, back row machine, leg press machine, leg curl machine, calf raises with dumbbells, and oblique crunches with stability ball.
3. 5-minute cool down with light walking. 

My workout today (afternoon at Lifetime Fitness):

1. 5-minute warm up with light walking and shooting baskets.
2. 10 minutes of dribbling basketball as fast as I can the length of the basketball court and shooting a lay-up.  No stopping or resting for 10 minutes.  This is super intense!  Anaerobic zone all the way!
3. 5-minute cool down with light walking.
4. 5 minutes of stretching.
5. 10 minutes in sauna.