My Fitness Workout

My workouts are 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.