Current Exercise Routine
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Loading ...For the next couple of months, my exercise routine will be as follows:
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Weight training 3x per week:
Monday – Chest / Triceps / Abs
Wednesday – Hamstrings / Quadriceps / Calves
Friday – Back / Biceps / Shoulders
Each weight training day I choose 2 different exercises for each muscle group and do 5 sets (8-10 reps each) of each exercise. So, for example:
- Chest – Dumbbell flyes – 5 sets of 8-10 reps with 1 minute rest in between each set
- Triceps – 5 sets of dips
- Abs – 5 sets of reverse crunches
- Chest – Decline press – 5 sets of 8-10 reps
- Triceps – lying dumbbell extensions
- Abs – 5 sets of planks
This workout usually takes me just over an hour. Sometimes if I still have energy after weight training I will hop on the bike or treadmill for 20 minutes as well.
Cardio at least 3x per week:
Tuesday/Thursday – 20-30 minute interval run or spin bike. I usually do my interval runs on the treadmill because it is easy to track your speed.
Saturday – long run (currently 10k, hope to increase it a bit each week). I am training to run a half marathon in the fall so I need to get the distance up.
I also take the dog for a long brisk walk a few times per week. I don’t consider it part of my exercise routine, but every calorie burned helps!
Incidentally, I don’t currently have a gym membership so I have to do all of my workouts with dumbbells at home. I do have a treadmill and spin bike and pullup bar at home as well. I miss some of the equipment at the gym, but have found reasonable substitutes for all of the exercises I’m used to doing there.
Diet:
Right now I am not following any particular diet plan, I am just trying to eat as healthy as possible. I eat 5 meals per day and make sure to get some healthy carbs and protein with every meal. I am also tracking calories so that I can adjust as necessary after seeing how my progress goes. I do allow myself a cheat meal (or a cheat meal and a treat) every Saturday. I used to call Saturday “free day” where I didn’t watch my diet at all, but quite often went overboard so I am limiting it now.
I have recently found a few really delicious recipes that are super healthy and I plan to start a healthy recipe section here shortly.
Looking forward to my weigh in this weekend – I’m having a pretty good week so far!
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June 25th, 2011 at 4:07 pm
[...] am happy with 2.2 pounds this week. I did my 3 strength workouts as detailed here. I only did 1 day of cardio this week, so there is room for improvement there. I ate well all week [...]