Workout Routine
Newish Workout Routine: (Updated March 2013)
Cardio: (some times it’s different but it’s usually like that)
- 40 minutes of cardio (treadmill and elliptical)
- 20 minutes of lower body strength training
Tuesday
- 40 minutes of cardio (treadmill, elliptical, and stair master)
- 20 minutes of upper body strength training
- 15 minutes of core work/ ab exercises
Wednesday
- 30 minutes of cardio (treadmill and elliptical)
- 15 minutes of core work/ ab exercises
Thursday
- 35 minutes of cardio (treadmill, elliptical, and stair master)
- 10 minutes of lower body strength training
Friday
- 2-3 hours of indoor volleyball
Saturday
Sunday
- 30 minutes of cardio (treadmill and stair master)
- 10 minutes of lower body strength training
it depends what i do. I do 15 per arm for arms usually (but I wanna go down to 5 for a while and more reps), but overhead tricep stuff I do like 25/30, sometimes 20. uhm tricep dips i use a bench and do 20 with my own weight. for arms i do lateral raises, bicep curls, “anterior” raises, and shit i dont know what they’re called so I will describe them. wait lemme start over
Arms/ Upper body: 10-12 reps, 2-3 sets, 10-15 lb weights
- bicep curls
- lateral raises
- front raises
- bicep curl, turn out, and go up to head so ends of weight touches and turn back in, then finish with the bicep curl (thats 1)
- plank rows
- bear hug machine 10 on each side
- bent over row things
- medicine ball pushups
- reverse fly 15 lbs
- shoulder press 15 lbs
Lower body
- at least 50 squats with 40 pound weights; 10 reps, 5 sets. and on the 10th one per each set, hold or pulse for 10 seconds
- walking lunges with bicep curls (10 lb weight) I would say about 30 secs
- lateral lunges (sometimes) (10 lb)
- jumping/ alternating lunges no weights (30 seconds)
- 5 lb ankle weights per each - 1 cycle - fire hydrants, rainbow, the donkey kick things, leg out and pulse, etc. sometimes ill split it up into two different things and ill do 2-3 sets
- calf raises - no weights, about 100
- deadlifts with 40 lbs
- jump squats no weights
- plie jumps no weights
- drop squat jumps no weights
Abs:
- 3 sets 20 oblique side crunch standing up hand behind head, weight in other hand. 15 lbs
- 100 “toe touch” with weighted medicine ball. 20 reps, 5 sets
- medicine ball in between legs (not weighted) and transfer ball to arms doing a crunch and repeat. 1 is up and back. 5 reps, 5 sets (25 altogether)
- oblique machine thing - 60 lbs, 15 reps, 3 sets
- 5 lb ankle weights and spell alphabet (i usually take a brea in between 5 letters) go slow
- some reg crunches, pretzel crunches, oblique crunches, etc. and there’s a post going round with muffin top melter thing or whatever, i do that too
I can’t think of anything else I do with weights I don’t think.
I don’t really have a consecutive workout plan anymore. I basically run/ jog/ sprint/ walk for 30-45 minutes usually on the treadmill, 3-5 times a week and one day a week (usually) run on the boardwalk. I also do about 50 squats per day and work on abs. I am now starting the Nike Training Club and going to test out how well it works for me :) I just don’t have a legit plan atm.
My old workout routine:
Monday:
- 3 mile run (hopefully 10-min mile)
- 400 crunches
- 500 jumping jacks
Tuesday:
- 3 mile run (hopefully 10-min mile)
- 200 crunches
- 250 jumping jacks
- 3 sets 30 squats (1 min break)
- 3 sets 30 lunges (each leg) (1 min break)
- 3 sets 25 calf raises (each) (1 min break per each set)
- regular
- inner
- outer
Wednesday:
- 3 mile run (hopefully 10-min mile)
- 400 crunches
- 500 jumping jacks
Thursday:
- 3 mile run (hopefully 10-min mile)
- 200 crunches
- 250 jumping jacks
- 3 sets of Bicep Curls; 12-15 reps each set & 1 min rest (3 or 5 pound weight)
- 3 sets of Hammer Curls 10 - 20 reps ach set & 1 min rest (3 or 5 pound weight)
- 3 sets of Overhead Triceps Extensions for 1 min and 30 sec each & 1 min rest (3 or 5 pound weight)
- 3 Sets of lateral raises; 12-15 each set & 1 min rest (3 or 5 pound weight)
Friday:
- 3 mile run (hopefully 10-min mile)
- 400 crunches
- 500 jumping jacks
REST SATURDAY AND SUNDAY. (I usually workout on saturday’s though…)
