I love to share my knowledge on what I have learned about health and fitness through my education, research, and most of all my personal experience and through trial and error. A lot of people ask me what I specifically do for MY training. My training varies constantly and I am always switching things up. I may add weight, increase repetitions, add intensity to my cardio, length -- it changes every week. However since a lot of my friends and readers ask, I wanted to share at least one week of my work out's with you guys. What is very important to me is that I complete a weight circuit 3-4 times a week (which is my favorite, but doesn't always happen), core work out 1-2 days a week, legs once a week, and cardio 6 days a week. That has been an outline and worked for me over the past year. Next week starts a new regime in my life, that I am so excited for, which means competition time is finally approaching! Weights 5 times a week, whoo hoo!
I hope that by sharing my specific training that you all can either have an outline to go by, spark new ideas, or help you get started/amp your training up. If you do not know what some of the specific exercises are that I post, just go to Google Images and you will see some pretty accurate presentations.
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Monday:
Training: 5:15 PM
Cardio Warm up: 25 minutes on StairMill:
(SPM= Steps Per Minute)
5 minutes 95 SPM
5 minutes 80 SPM (Walking backwards on StairMill)
10 minutes of Intervals: 1 min 135 SPM/1 min 45 SPM
5 minutes 80 SPM
Core Work out:
· Regular Planks: 3 x 45 seconds
· Heel Touch Crunches: 3 x 10 (each side)
· “Peter-Pan” crunches: 3 x 10 (each side)
· Reverse Crunches w/ yoga ball: 3 x 15
· Crunches: 3 x 20
· Captain’s Chair: 3 x 15
Ending Cardio: 20 Minutes on Elliptical (no arms): [HR 78-83%]
Crossramp level 1, Resistance level 9 (rotating motion backwards)
Tuesday:
Fasted cardio 6AM
30 minutes on Elliptical (no arms): [HR 75%]
15 minutes Crossramp level 9, Resistance level 9
15 minutes Crossramp level 1, Resistance level 8 (rotating motion backwards)
Training 5:15 PM
Cardio Warm up: 25 minutes StairMill
5 minutes 85 SPM
5 minutes 90 SPM (Walking backwards on StairMill)
5 minutes 95 SPM
5 minutes 100 SPM (Walking backwards on StairMill)
5 minutes 105 SPM
Weight Circuit:
[20-30 second rest in between sets]
· Dumbbell Bicep Curls (17.5 lbs): 3 (sets) x 20 (reps)
· Flat Dumbbell Press (20 lbs): 3 x 15
· Military/Overhead Press w/ dumbbells (15 lbs): 3 x 15
· Seated Lateral Row Machine (110 lbs/ One 45 + 10 lb plate on each side): 3 x 15
· Bent Tricep Kickbacks w/ dumbbells (12 lbs): 3 x 15
End Cardio: 20 minutes on Elliptical: [HR 78-83%]
10 minutes Crossramp level 9, Resistance level 9
10 minutes Crossramp level 12, Resistance level 10
Wednesday:
Fasted cardio 6AM
30 minutes on Elliptical (no arms): [HR 75%]
15 minutes Crossramp level 9, Resistance level 9
15 minutes Crossramp level 1, Resistance level 8 (rotating motion backwards)
Training 5:15 PM
Cardio Warm up: 45 minute Run/Walk Interval on Treadmill
5 minute warm up walk 3.6 MPH
Repeat for 40 minutes:
3 minute jog at 5.3 MPH
2 minute walk at 3.5 MPH
Thursday:
Training 5:15 PM
Cardio Warm up: 30 minutes on StairMill:
5 minutes 90 SPM
5 minutes 80 SPM (Skipping every other step)
10 minutes of Intervals: 1 min 135 SPM/ 1 min 45 SPM
5 minutes 85 SPM
5 minutes
Leg Work out:
[20-30 second rest in between sets]
· Hamstring curls (45 lbs): 3 x 15
· Hacksaw Squats (Body and machine weight + 50 lbs/ 1 25 lb plate each side): 3 x 20
· Quad Extensions (45 lbs) 3 x 15
· Glute Press (50 lbs): 3 x 15 on each leg
· Linear Angled Leg Press (270 lbs (Three 45 lb plates on each side) 3 set of 15
Cardio Cool Down: 10 minute walk on Tredmill:
Incline 5.0, Speed 3.4
Friday:
Training 5:15 PM
Cardio Warm up: 20 minutes HIIT on Tredmill:
30 second sprint at 8.5 MPH
90 second walk at 3.5 MPH
Weight Circuit:
[20-30 second rest in between sets]
· Preacher curls (25 lbs): 3 x 15
· Peck Deck machine (35 pounds): 3 x 20
· Tricep Pushdowns (V bar, 35 pounds): 3 x 15
· Back Extension (100 lbs): 3 x 20
· Bent-over Lateral Raise (8lb dumbbell’s): 3 x 15
End Cardio: 20 minutes on Elliptical w/ arms: [HR 78-83%]
Crossramp level 9, resistance level 10
Saturday:
Training 2:00 PM (average)
45 minutes on StairMill:
10 minutes 85 SPM
5 minutes 90 SPM (Walking backwards on StairMill)
5 minutes 95 SPM
10 minutes 65 SPM (Not holding rails)
5 minutes 100 SPM
5 minutes 90 SPM (Skipping every other step)
5 minutes 70 SPM
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