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)
One-arm cable row Alternating Seated Dumbbell 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
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
Cable Bent-Over Tricep Extension
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
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
Round-The-Clock Lunges (Front Lunge, Side Lunge, Rear Lunge; that’s one rep) 12 x 3 (Light week); 6 x 3 (Heavy week)
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
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)
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)
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
