Cardio & ST

CARDIO

 2009: The Kilo Year
In 2009, I decided to walk 1,000 miles. I saw other bloggers doing it, knew it could be done, and hoped it would give me the motivation to work out to reach my goal, which was roughly 84 miles a month or 21 miles a week. I did it! Check out my 2009 mileage here, as well as FAQs. This was a great workout, and didn't bother my feet! (In January 2009 I was diagnosed with bursitis and a fracture on my fibular sesamoid).

2010: The Reign of C25K
In 2010, I wanted to take it up a notch. I wanted to run! This way, I could get my mileage done quicker and burn more calories! I took on the C25K, or Couch to 5K, program in January 2010. When I started, I couldn't run 2 minutes straight. By late March, I could run 25 minutes straight (at 6.3 mph). I plugged on and got to where I could easily run 3+ miles straight, and even started going for a 10K (6+ miles) but was derailed by my blasted feet problems (mentioned above - the fracture never went away and actually began to bother other toes in my right foot). Anyway, great program, easy to get going. See this post for my 2010 mileage (925.5 miles), my C25K adventure and some FAQs. While I didn't hit my 1,000-mile mark, I felt like my miles were tougher and it was more on quality than quantity for 2010!

2011 - 2012: The Mixed Bag Eon

In 2011 I followed my podiatrist's December 2010 advice (as well as yours) and switched it up. I did some walking, I did some running and I tossed in spinning. Spinning is SO low impact on my foot - loved it. I also got into P90X and finished the program in Q4. My schedule loosely followed this:

Monday: a.m. spin class + 1-mile run; lunchtime 2-3 mile walk and biceps/triceps
Tuesday: a.m. P90X;  lunchtime 2-3 mile walk
Wednesday: a.m. P90X + 1-mile run
Thursday: Off or abs
Friday: a.m. spin class + 1-mile run; lunchtime 2-3 mile walk and legs/shoulders
Saturday: Off or Body Pump class/ST
Sunday: 1-mile run + 1-mile walk + abs

2012 was a bit of a mess. I didn't do anything consistently - I did P90X a bit, and I started doing TurboFire some. I also triedto do more strength training, while still trying to run some. I didn't take a lot of spin classes, and tried to resemble a schedule that looked like this: (at least until May when I found out I was preggo!):

Monday: a.m. 2-3 mile run + P90X ab ripper; lunchtime 2-3 mile walk and biceps/triceps
Tuesday: a.m. Turbofire
Wednesday: a.m. 1-hour full body circuit class; lunchtime 2-mile walk + P90X ab ripper
Thursday: lunchtime leg circuit and stretching
Friday: lunchtime 3-mile walk + P90X ab ripper
Saturday: spin or zumba class
Sunday: pilates or stretching

STRENGTH TRAINING

In addition to my cardio (walking and running), I love creating my own strength training routines! Basically, I(try to!) do strength training like this:

Monday: Chest/Triceps/Shoulders
Tuesday: abs
Wednesday: Back/Biceps
Thursday: abs
Friday: Legs

Does this always work out? Nope! But it's my goal. In doing strength training workouts I try to:
  • Work on doing 3 exercises for each upper body area (3 sets of each).
  • Work on doing 5-6 exercises for lower body (2-3 sets of each).
  • Work on doing 5-6 exercises for abs (2-3 sets of each).
OR lately i've been more into circuits - doing an 'upper body circuit' of ALL 5 upper body areas (2 exercises per area/2 sets each/2 times per week).
To create the workouts, I try to:
  • Find workouts all over - your blogs, magazines, websites, etc.
  • Make sure to ALTERNATE. Instead of doing biceps and resting in between, I do back during rests so i'm always moving. It keeps my heart rate up and I get done faster! Bonus!
  • Drop alternating workouts in word document tebles/templates I created.
  • Snag it - to create a jpg (for blogging) and PRINT, take to gym and do it!
K- here are the workouts I've posted so far! As I do more/make more, i'll make sure to post them here for quick reference! Click on image to make it larger/print-friendly!
Upper Body
Back and Biceps Workouts

Back/Biceps Workout #1


Back/Biceps Workout #2


Back/Biceps Workout #3


Back/Biceps Workout #4



Chest/Triceps/Shoulders Workouts

Chest/Triceps/Shoulders Workout #1


Chest/Triceps/Shoulders Workout #2



Chest/Triceps/Shoulders Workout #3


Chest/Triceps/Shoulders Workout #4


Chest/Triceps/Shoulders Workout #5

ALL Upper Body Circuit


Chest/Triceps/Shoulders/Back/Biceps Upper Body Circuit #1
Lower Body
Leg Workouts
Leg Workout #1


Leg Workout #2


Leg Workout #3


Leg Workout #4


Leg Workout #5


Leg Workout #6
Leg Workout #7
Ab Workouts

Ab Workout #1


Ab Workout #2


Ab Workout #3


Ab Workout #4
** I know most of you know this but I feel I should reiterate: I am NOT a personal trainer, doctor, etc. I don't have a degree in Exercise Science or anything. I just made these based on what I've learned over the years from magazines, past trainers, your blogs, etc.!
Subscribe to: Posts (Atom)