My fitness training program is organized into 30-40 minutes sessions. This allows me to do most of them on my lunch break, taking the least time away from my family in the evenings. This restriction requires me to be as efficient as possible with my time, so I favor complex cross-training style exercises. This is my current workout schedule. I’m altering between the two strength training routines.
| Week # | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| 1 | Rest | Weights | 3 mile tempo run | Weights | 4 mile long run | Weights | Rest |
| 2 | Rest | Weights | 4 mile long run | Weights | 3 mile tempo run | Weights | Rest |
| 3 | Rest | Weights | 3 mile tempo run or 8 mile bike ride | Weights | 4 mile long run | Weights or 12 mile bike ride | Rest |
| 4 | Rest | Weights | 4 mile long run | Weights | 3 milt empo run or 6 mile bike ride | Weights or 12 mile bike ride | Rest |
Strength Training
Warm-up
Jump rope, 100 times; Push ups, 50 reps; Duck-under, 12 reps each side; Step-over, 12 reps each side
Routine – Total Body
| Exercise | Weight (lbs)1st set/2nd set | Reps | |
| 1 | Walking lunges | 55 / 65 | 6 |
| 2 | Alternating dumbbell bench press | 50 / 60(weight in each hand) | 6 |
| 3 | Bulgarian squats | 50 / 60(weight in each hand) | 6 |
| 4 | Overhand assisted pullup | 30 lb assist | 6 |
| Neutral grip assisted pullup | |||
| 5 | Incline sit ups with heavy ball | 8 lbs | 12 |
| 6 | Close grip cable pulldown | 60 lbs | 8 (5 second negative) |
| 7 | Standing dumbbell curl to overhead press | 30 lbs / 35 lbs | 6 |
| 8 | Side Plank Chest Pull (both sides) | 70 lbs(5 second negative) | 12 |
| 9 | Close Grip Low Row | 135 lbs | 8 |
The routine is done in supersets, as follows:
- Exercises 1 & 2, 30-second rest, repeat
- Exercises 3 & 4, 30-second rest, repeat
- Exercises 5 & 6, 30-second rest, repeat
- Exercises 7, 8 & 9, 30-second rest, repeat
Routine – Back Workout
| Exercise | Weight (lbs)1st set/2nd set | Reps | |
| 1 | Deadlifts | 135 / 145 | 6 |
| 2 | Dumbbell Overhead Reverse Lunge | 15 / 20(weight in each hand) | 8 |
| 3 | YTWLI | 5 / 10(weight in each hand) | 8 |
| 4 | Swiss-Ball Hip Extension and Leg Curl | N/A | 15 |
| 5 | Alternating Dumbbell Bench Press | 45 / 50 | 8 |
Do exercise 1, two sets.
Follow with exercises 2 & 3 as supersets.
Exercises 4 & 5 as supersets.
