Right now I’m focusing on getting into a good groove with my strength training workouts and I think I have found a good breakdown for my schedule.
Mon-Upper body and cardio
Tues-Abs and cardio
Thurs-Lower body and cardio
Fri-Abs and cardio
Sat-Full body and cardio
I can change it up as needed though…it is flexible. This week I’m not resting on Wednesday, I’m doing lower body and cardio because I work from 9-7 on Friday and won’t have time to workout. Sunday is a rest day on the schedule but I may end up doing things like riding my bike or playing tennis.
For cardio I have been trying to do about 45 minutes at a time…such as 30 on the treadmill followed by 15 on the ARC trainer or vice-versa.
So far so good…I have dominated my workouts on Monday and Tuesday!
I have come up with the following so far for my workouts, 3 circuits of each.
Jump off and on BOSU (warm up) 12x
Stand on BOSU lateral raises with 10 lb dumbbells x 10
Stand on BOSU front raises with 10 lb dumbbells x 10
Seated shoulder press 50 lbs x 12
Incline chest press 50 lbs x 12
Seated upright row 30 lbs x 15
Barbell curls 20 lbs x 12 (not sure on the weight exactly as it is not a standard bar)
Overhead triceps extension with 25 lb dumbbell x 15
Rollouts on stability ball/Smith machine 12
Reverse crunches 12
Toe touch side to side reaches 12 each side
Glute bridge 12
Single leg lifts 12 each leg
Planks 1 minute
Decline crunches on bench 12
Woodchops with cable high to low 50 lbs x 12 each side
Russian twists with 8 lb med ball x 12 each side
Weighted squats 30 lbs x 15
Side lunges to knee up to reverse lunge to knee up 30 lbs x 12 each side
Glute kickbacks with cable 35 lbs x 15 each leg
Hamstring curls using stability ball 15
Leg press machine
Calf raise machine 90 lbs x 12
Walking forward weighted lunges 30 lbs x 10 each leg
That is as far as I’ve gotten for the week, I am off to do the lower body workout today! I still have to come up with the full body routine but I will likely be incorporating some plyometrics and sprints into that workout.
I plan to try this plan out for about a month or so and see how it goes.
Any suggestions are welcome for anything I’ve left out. Nothing specific for back in my upper body routine, I should probably incorporate something for that.
Hope everyone has the beautiful weather that we are enjoying right now…Memorial Day weekend and summer kickoff here we come!