The other day, I told you that I workout just about every day in the gym. I need to, or I get way too anxious and ADD-ish. I am a naturally high stress person, and somewhat tiring myself out every morning really makes my life more manageable.
My workout is variable, based on how I feel that day. But generally, I do something aerobic like this every morning, no matter what:
20-40 minute warmup on elliptical
1-3 mi on the treadmill (sometimes slow runs, sometimes interval training)
Now, depending on how much time I have, I’ll lift or do abs, or both. Here are some of my favourite routines:
Arms: 2x 12 chest press 55, 2x 12 overhead press 40, 2x 12 incline pull 60, 3x 12 row 70-80, 25 pushups
Legs: 3x 12 leg press 280, 2x 12 on each leg backwards press 130, 3x 12 weighted squats w/ med ball, 3x 12 modified RDL 15, 3x 6-12 jump squats 14-16″, 50 squats
Abs: 25 ea side crunches, 50 modified baby pushers, 25 leg lifts, 25 captains chairs, 50 suspended leg crunches, 50 bicycles (measuring from touching one leg), 50 reverse crunches, 25 medicine ball sit ups, planks for 60-180 sec, walking planks
Sometimes, I’ll mix these up. Here’s an example total body workout that I did yesterday..
25 min elliptical warmup
3x 12 leg press 290
2x 12 on each leg backwards press 130
2x 12 chest press 55
2x 12 overhead press 40
2x 12 incline pull 80
3x 12 row 75
3x 12 modified RDLs 10
3x 8 box jumps w/squats
3x 12 wall squats
25 captains chairs
25 ea side crunches
50 modified baby pushers
25 leg lifts
25 suspended leg crunches
25 reverse crunches
25 medicine ball sit ups
60 sec plank
I had a lot of fun with this workout! My entire body got tired, which I love, and I was able to focus on my work and sleep well later. Woohoo!
Also, post workouts, remember to stretch. Sometimes I forget and feel like crap the next day. It only takes a few minutes, and it’s sooo worth it!
Hope you enjoy!