Okay, so I’ve had several people ask me what my workouts look like and how often I do them and how do I continue to progress and so on and so forth. So, this post is going to be all about what I currently do in a normal week.
In MY world, the week starts on Monday. The week just starting on a Sunday is weird to me. It’s considered the weekend. Anyway, I digress. So, typically on a Monday I’ll do a boot camp workout with my small group class that I pay a little extra money for. I do that twice a week and every workout is different and super tough. It’s a circuit training style class and the workouts typically last 60-90 minutes. Rarely are there structured rest times in between the workouts we are given. It really is strengthening and muscle conditioning. It’s less weight and more reps. The movements are dynamic to get the whole body moving. These workouts really do burn some fat. Also on Mondays, I’m registered for a co-ed flag football league that has yet to start due to inclement weather here. I also signed up as a free agent, so I have yet to be placed…so fingers crossed for that one.
On a Tuesday, it’s time for an hour long cardio session. My cardio regimen equals two runs a week (either on the treadmill or outside running) and an hour-long cardio machine workout (either the Elliptical or the StairMaster.) For treadmill runs, they are designed to build up speed. I’ve found whatever pace I finish with on a treadmill, I’m right around 0.5 MPH slower on a road run. With that in mind, I’m always trying to progress 0.1 MPH with each treadmill run. I do this by running 2.0 MPH faster than my desired pace for the first two minutes. For the next 57 minutes, I run at my desired pace. For the last minute, I run 2.0 MPH above my desired pace. So, if I plan on running 7.6 miles in an hour, I’ll start my treadmill at 9.5 MPH for the first two minutes, throttle down to 7.5 MPH for the next 57 minutes, and then throttle up to 9.5 MPH for the last mile. If I complete that, then I’m able to move up 0.1 MPH the next time. Additionally, I currently take a hip-hop dance class in the evenings on Tuesdays and I burn about 500 extra calories, so that’s a nice bonus.
As for the Elliptical and the StairMaster, I also have unique methods. With the Elliptical, I do a manual workout for an hour, start at my desired level and do that for 30 minutes. At the 30 minute mark, I’ll go up two levels for the next 10 minutes. At the 40 minute mark, I’ll go up another two levels and at the 50 minute mark I’ll go up two more levels. If I’m able to complete that workout, the next time I’ll start up one level from the previous Elliptical workout and repeat the process. With the StairMaster, I’ll do that for an hour and choose a level from the “Fat Burner” workout option. If I complete that without struggling, the next time I do a StairMaster workout, I will move up one level and repeat the workout.
On an ideal Wednesday, I’m back at it with the boot camp crew for another lovely workout. Side note: If you belong to a gym that offers group exercise (my gym does offer group exercise for free, I just choose to pay for this extra group) then take advantage of it. It’s included in your membership and they really do kick your butt. If you’re a competitive person, like me, you usually get a lot more out of the group workouts. Plus, it’s a great way to make new friends.
For a Thursday workout, it’s back to cardio with either a road run or treadmill run. Right now, I’m only doing treadmill runs to build up my speed. I’m close to my target goal of running at 8.0 MPH for an hour. Once I complete that, I’ll do outdoor runs once or twice a week. I eventually want to do a full marathon and have already done a half marathon in my life. I’ll do another half marathon first and then train for a full marathon. Please guys, send me all the good vibes for that one!
Friday is a true weight lifting day. My weight-lift circuit is pictured above along with a video of each workout I do in order. I’ll break down the workout for you. You’ll notice in parentheses next to the workouts I have words like “Easy, Medium, and Hard” in there. “Easy” means that on the last set, I was able to get at least two more reps than the written amount and therefore can go up 10 pounds total the next time. “Medium” means that the workout was challenging and that I am not ready to move up, yet I did complete the workout. “Hard” means that the workout was too hard and I need to move down 10 pounds total for the next workout.
You’ll notice after my shoulder warmup I have listed the following: bench press, squat, hang clean, and RDL (Romanian Dead Lift or Straight-Legged Dead Lift). I call those the “Big Four” and I try to get those four lifts done, plus the shoulder warmup, in the first 30 minutes or less. I generally take 60 second rests in between each set, no more. I also try to do all of the workouts I have listed in order from top to bottom. They are designed strategically that way. If you want to know more or why I do this workout this certain way, go ahead and reach out to me. I designed this full-body workout myself and combined elements of my football workouts from high school and elements of my workouts that I did with a friend of mine during my freshman year of college.
Saturday is double workout day. I’ll go to Arrichion Hot Yoga in Raleigh, NC for the 9:00 AM Topaz session. It’s so good to get a good stretch in and I love the vibe over at Arrichion. They have so many different classes to choose from and I wish I was in a situation where I could do more. Maybe one day. Anyway, I’ll burn anywhere from 300-500 calories in a 45 minute session there and then I’ll head on over to O2 Fitness and get an hour-long workout on either the Elliptical or the StairMaster.
Sunday is…a REST DAY. Please people, take one-to-two rest days a week. Your body needs time to recover from all the work you are putting it through. Otherwise, your workouts will suffer, you will plateau, or you will get hurt. Everything in moderation guys, enjoy your rest day…you earned it.
Obviously, depending on your schedule you can deviate and change your regimen. Again, this is MY way of living. You do not have to do it my way. Develop something that works for you and stick with it!