A Peek Into My Workout Program
I like to vary my routines – very seldom do I do the same one over again because I like to mix it up. My body, much like my overactive mind, gets bored quite easily so I have to always be creative with the way I structure my workouts to keep things fresh and interesting. Sometimes you need to learn to think outside the box. With my local and online boot camp classes, I introduce new exercises each day, change the intensity level every week, and assign new challenge activities after every four-week phase.
When I train, my week usually goes like this:
- Sunday: REST! If I want some activity, it’s usually just a nice walk for circulation and fresh air.
- Monday: Upper Body — Normally this entails everything (shoulders, back, arms, and chest), but depending on how hard I’m pushing/focusing on each group of muscles, some weeks I will mix this day with more-than-usual core (I do some core — abdominals, obliques, mid-to-lower back — at the end of EVERY workout). When I do that, I will do only particular groups such as biceps, traps, lats, and shoulders and then leave chest, forearms, triceps, etc to mix with my core day.
- Tuesday: Lower Body — I’m going to give you a peek at today’s lower body workout below. Like my upper body day, I sometimes focus on particular groups (such as quads and glutes) and then incorporate more lower body to focus on the rest of the muscles on my total body day.
- Wednesday: Cardio — at least 3 miles of interval running
- Thursday: Core (and sometimes upper body) … if I’ve gone hard all week, occasionally I’ll rest this day and do more core on total body day.
- Friday: Total Body — This is the day I use to work whatever muscles groups didn’t get a fair share of my focus/time during the rest of the week.
- Saturday: Cardio — at least 4 miles of interval running
Sometimes life happens and I have to rearrange things based on what else is going on in my personal world, but overall that is what I like to stick with. Most of my workouts don’t take longer than 45 minutes to an hour… but when I’m dealing with a lot of stress I’ve been known to stick around and sweat it out for a couple of hours. Having Fibromyalgia, my body reacts negatively to stress which manifests as pain so to curb that, I process my stress physiologically through exertion.
Today’s workout went like this:
- 10 minutes of interval running/walking/lunging on the treadmill: I start out with a brisk walk at 3.8 miles per hour, then jog at 5.5 mph, run at 6.7-7.0 mph, slow it down to 2.3 mph and set the incline to 15 to lunge uphill, then repeat the cycle. Each is done for just over a minute. This is usually how I begin every workout.
- 10 deep barbell squats with 115 pounds
- 8 deep barbell squats with 125 pounds
- 6 deep barbell squats with 130 pounds
- 6 deep barbell squats with 135 pounds
- 20 box jumps
- 20 squat jumps
- 20-second wall sit
- 30 sumo squats coming up into a calf raise holding a 40-pound fixed-weight straight barbell
- 3 sets of 12 hip abductions with 165 pounds alternating with 3 sets of 12 hip adductions with 135 pounds
- 15 back lunge forward kicks on each leg
- 30 bodyweight prisoner squats
- 20 steam engines
- 20-second stationary squat
- 3 sets of 12 hamstring curls with 70 pounds alternating with 3 sets of 12 leg extensions with 75 pounds
- 20 deadlifts with a 50-pound fixed-weight straight barbell
- 20 leg raises
- 20 back extensions (10 holding a 10 pound weight and 10 holding a 25 pound weight) – also called hyperextensions
Total of 369 reps plus the wall sit and stationary squat. A total of 22,400 total pounds lifted (and pressed) today.
I worked my hip muscles and glutes (maximus, medius, and minimus), inner thighs (pectineus, adductors), quads, hamstrings, calves (and the tibialis anterior which runs along the front of the lower leg), the lower back muscles (erector spinae, which are extremely important for me to pay attention to since my work requires that I sit for long periods and can cause lower back pain), external obliques, lats (mid-back), abdominals, and also got in some cardiovascular work as well.