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

 

Technorati Tags:

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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