Current fitness schedule…
I haven’t decided how I want to post my workouts here. I may just post my 4-6 week plan each time I change it. I haven’t decided yet.
Generally, I change my workouts every 4-6 weeks. In the past I’ve focused more on changing my weight lifting routines, but I also need to make it a point to incorporate new kinds of cardio and yoga and strength/balance exercises as well.
For example, I can see looking at my schedule below that I’ve become a slave to the steady state workout. Time to incorporate different time frames and some HIIT!
I also need to re-focus my efforts on strengthening and loosening my hip flexors/adductors/glutes so I can attempt running again…maybe in the spring!
I’m actually getting ready to prep a new workout, but this one was awesome, so I’m recording it for posterity..and so I can use it again sometime. LOL
Monday:
Cardio
30 minutes steady-state stationary bike (using a moderate heart rate setting…about 140-150 bpm for me)
Strength – Back/Biceps
*I alternate weeks/weight. So, for example:
Week 1: 3 sets of 12 reps (lighter weight)
Week 2: 3 sets of 6 reps (higher weight)
Lateral pull down
Reverse grip pull down
One-arm cable row Alternating Seated Dumbbell Curls
Standing Preacher Bench Curls
Alternating Seated Hammer Curls
Core
Plank on forearms (50 seconds) x 3
Side Plank (30 seconds) x 3 each side
Reverse Plank (30 seconds) x 3
Bird Dogs 12 x 3
Stretching
Piriformis Stretch 1 (30 seconds) x 2
Piriformis Stretch 2 (30 seconds) x 2
Sun Salutations (4)
Hamstring Stretch (30 seconds) x 3 – I do this one with my opposite leg flat on the ground, though
Spinal Roll (Front to Back)
Spinal Roll (Side to Side)
Tuesday
Cardio
30 minutes steady-state cardio elliptical (moderate HR)
Strength – Chest/Triceps
*I alternate weeks/weight. So, for example:
Week 1: 3 sets of 12 reps (lighter weight)
Week 2: 3 sets of 6 reps (higher weight)
Smith Machine Flat Bench Press
Incline Fly
Incline Press
Lying Tricep Extension
Cable Bent-Over Tricep Extension
Cable Pushdown
Piriformis Exercises
Pelvic Tilt – 12 x 3
Bridges – 12 x 3
Wall Squat with Exercise Ball – (30 seconds) x 10
Straight Leg Raise – 12 x 3
Stretching
Piriformis Stretch 1 (30 seconds) x 2
Piriformis Stretch 2 (30 seconds) x 2
Sun Salutations (4)
Hamstring Stretch (30 seconds) x 3 – I do this one with my opposite leg flat on the ground, though
Spinal Roll (Front to Back)
Spinal Roll (Side to Side)
Wednesday
At-Home Yoga Practice. An easy, no-sweat yoga focused on stretching. I really love this one but am looking for new ones if anybody has any recommendations?
Thursday
Cardio
30 minutes steady state cardio stationary bike (moderate HR)
Strength – Legs/Glutes
*I alternate weeks/weight. So, for example:
Week 1: 3 sets of 12 reps (lighter weight)
Week 2: 3 sets of 6 reps (higher weight)
Plate Slide – Similar to the link, however, instead of placing my lunged-out foot on a slippery surface, I place a 5 lb plate weight on the inside of my foot, and slide the weight back to standing
One-Legged Deadlift
Donkey Kicks
Round-The-Clock Lunges (Front Lunge, Side Lunge, Rear Lunge; that’s one rep) 12 x 3 (Light week); 6 x 3 (Heavy week)
Pile Squats
Core
Plank on forearms (50 seconds) x 3
Side Plank (30 seconds) x 3 each side
Reverse Plank (30 seconds) x 3
Bird Dogs 12 x 3
Stretching
Piriformis Stretch 1 (30 seconds) x 2
Piriformis Stretch 2 (30 seconds) x 2
Sun Salutations (4)
Hamstring Stretch (30 seconds) x 3 – I do this one with my opposite leg flat on the ground, though
Spinal Roll (Front to Back)
Spinal Roll (Side to Side)
Friday
Cardio
30 minutes steady state cardio elliptical (moderate HR)
Strength – Calves and Shoulders
*I alternate weeks/weight. So, for example:
Week 1: 3 sets of 12 reps (lighter weight)
Week 2: 3 sets of 6 reps (higher weight)
Standing Calf Raises on Step – (3 ways – feet facing straight forward, toes turned slightly in, toes turned slightly out – working different angles of your calf muscles)
Seated Calf Raises
Dumbbell Lateral Raise (standing straight; weights out to each side)
Bent Over Reverse Fly (similar to this, but I stand with knees bent, abs tight, and body slightly bent forward from the hips)
Arnold Press
Piriformis Exercises
Pelvic Tilt – 12 x 3
Bridges – 12 x 3
Wall Squat with Exercise Ball – (30 seconds) x 10
Straight Leg Raise – 12 x 3
Piriformis Stretch 1 (30 seconds) x 2
Piriformis Stretch 2 (30 seconds) x 2
Sun Salutations (4)
Hamstring Stretch (30 seconds) x 3 – I do this one with my opposite leg flat on the ground, though
Spinal Roll (Front to Back)
Spinal Roll (Side to Side)
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