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Health & Fitness

Workout Routine

So occasionally I am asked what exactly my workout routine consists of, so I figured the best thing was to follow-up a post from my most recent one and so here it is…

MY GENERAL ROUTINE
(45 min) treadmill
– with variable inclines/speeds

15 mins warm up walk at a high incline
(speed 3.7 / incline 12)
15 min walk 1 min / jog 2 min
(speed 5.4 / incline 3.5)
15 min walk 1 min / jog 1 min
(speed 5.7 / incline 3.5)

(30 min) arc trainer
-at an 18 incline / 54-57 weight resistance.
Find this to be the best workout machine that I have used which will keep the heart rate up but very kind on the knees vs the elliptical which unfortunately hurts.

When I am on the treadmill or arc I tend to listen to a popular workout music podcast called PODRUNNER. Have 3 reliable tracks that I really like to get me through my cardio which are –

  • 174 BPM – Incinerator
  • 146 BPM – Beat Brigade
  • 176 BPM – Resolute

 

STAIR STEP/BOX
Usually will base my time for this piece of cardio by length of songs I am listening to rather than timing it by the clock or repetitions. Tend to alternate between these two different sessions depending on how much effort I have already exerted on myself.

  • cross overs (duration 1 song)
  • in and outs (1 song)
  • side lunge (1 song)
  • (15) center hop + squats
  • (10) box jumps (2 reps)
 or
  • cross overs (duration 1 song)
  • in and outs (1 song)
  • high step ups (1 song)
  • side lunge (1 song)
  • (25) jumping jacks
  • (25) cross jacks
  • (15) alternating lunge and into warrior yoga pose

(15 min) treadmill
…back on the hamster wheel to cool down from cardio

  • 5 min – left side skater (incline 6.5 / speed 1.7)
  • 5 min – right side skater (incline 6.5 / speed 1.7)
  • 5 min – walk backward (incline 8.5 / speed 2.8)


STRENGTH TRAIN

  • 15 (3 reps) – seated row
  • 15 (3 reps) – lat pull down
  • 15 (3 reps) – chest press
  • 10 (3 reps) – arm curls
  • 10 (3 reps) – arm press
  •   7 (3 reps) – cable lay pull down
  • 10 (3 reps) – cable tricep pull-downs

Then move onto either of these two options –

FREE WEIGHTS (2 reps)
usually 8-14lbs set of weights

  • (10) arm curl + overhead press
  • (10) arm side raise (both)
  • (10) kickback tricep curls
  • (20) hand tricep extensions (left / right)
  • (15) tricep extensions (both)
or

   ASSISTED
   hammer strength machines

  • (10) MTS seated row (3 reps)
  • (10) MTS front pull-down (3 reps)
  • (12) barbell straight dead-lifts (3-4 reps)

AB ROUTINE (2-3 reps)

  • 15 – tricep bench dips
  • 15 – in and out crunch
  • 15 – incline sit-ups
  • 15 – decline sit-ups
  • 10 – jump side to side over bench

STRETCHING

If I have enough time…

  • hamstring stretch
  • quadricep stretch (left/right)
  • gluteal stretch (left/right)
  • inner thigh stretch
  • knee to chest stretch (left/right)
  • lying hip stretch (left/right)
  • pigeon pose (left/right)
  • downward facing dog
  • standing forward bend
  • lumbar flexion stretch
or      but if I am in a real rush I opt for…

  • hamstring stretch
  • quadricep stretch (left/right)
  • gluteal stretch (left/right)
  • inner thigh stretch
  • lying hip stretch (left/right)
  • downward facing dog

That just about hits everything I spend doing and will usually burn up to 2700+ calories in one session. Yes, it is about 3hrs+ working out however please note I don’t often get to the gym during the weekdays so my weekends make-up for activity I don’t get in. Plus I am just so use to this rigorous schedule that it seems my body is quite acclimated to it.

WEEKDAYS
When I come across some days during the weeknight I will often workout my abs as I do not spend that time working on that area much at the gym. Will do the following sets while watching tv and it is easy enough to do – 2 reps

CORE MOVES
(25) ab shimmies (touch opposite foot)
(15) lying straight leg lifts
(15) flutter kicks / scissors
(15) crossed legs
(20) corkscrew twist (alternate direction)
(25) bicycle crunch
(15) reverse crunch
(15) abdominal butt raises
(15) v-up crunches (honestly this is very hard no matter what your skill level is)
(15) side v-crunch (left/right)
(25) lying toe touch (alternating)
(25) in-and-outs (leg pull-ins)
(15) spider planks
(15) side arm push ups (left/right)
(3-5) superman’s (hold for 30 seconds)

PLASTIC SLIDERS
(25) slider spike with both feet together
(25) slider knee tuck alternating legs

If I am not doing the above ab set routine then I usually doing a light weight workout with a pair of 8lbs weights, same free weight routine that I tend to do at the gym – 3 reps…

  • 10 arm curl + overhead press (occasionally dynamic move with squat)
  • 10 arm side raise (both)
  • 10 kickback tricep curls
  • 20 hand tricep extensions (left / right)
  • 15 tricep extensions (both)
  •   1 minute plank hold

 

RELATED: My Weight Loss Journey

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