I find that pre-planning my workouts make for more efficient, butt-kicking exercise. I don’t dramatically change everything up every week, but I do switch things around to keep my body guessing. Making something up in advance, helps keep you motivated and present. Exercise is all about routine because once you get to that point, it sticks, and it’s hard to live without it!
Day One started on Sunday with a run. I haven’t gone four miles in awhile, but it felt wonderful. I finished with a cool-down one mile walk.
Day Two is strength training day one, including chest and triceps, biceps and shoulders, and core- ALWAYS core. Three exercises for each muscle group, five sets of eight reps a piece, means I’m lifting heavy!
Day Three (two for strength training) is all about the legs, back, and core. Same set-up with that first day of strength training, heavy lifting five sets of eight reps. For legs in particular, I like the combination of heavy compound movements with fast-paced plyometrics. Jumping lunges are pretty close to death.
Day Four is another run, this time with some time and speed intervals tossed within. It keeps my heart rate up without allowing my body to fall into a steady-state rhythm. After I finish, I like to do some Yoga, whether it’s just planking or getting into a full sequence, depending on time.
Day Five is more strength training focused on chest, triceps, biceps, shoulders, and core. This time, I’m lifting lighter weights at three sets of twelve reps, which helps build my endurance.
Here we go at Day Six! Legs, back, and core get the three sets of twelve reps endurance treatment.
Though strength training is the focus four out of six days of exercise, I do usually finish up my workouts with at least 15/20 minutes of cardio. Lately, I’ve been completing a super sweaty and crushing ride on a spin bike, which I much prefer to the other types of stationary cycles. I’ll occasionally spend a few minutes on the elliptical or treadmill amping up those intervals. On days where I don’t have a lot of time, it’s all about jump roping and battle roping.
The seventh day is always built for rest! You don’t have to workout six times a week to be healthy, I just happen to need it for my wellbeing. Rest is always important!