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.
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or |
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(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)
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or |
ASSISTED
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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…
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or | but if I am in a real rush I opt for…
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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
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