This has been a post many of you have asked me about, so I figured it was finally time to share it with all of you. I am by no means an expert in this field, I am just going to be sharing what I personally do and what I think works best for me.
I have tried quite a few different fitness routines and honestly I don’t have a set in stone routine. I switch it up and I do all the workouts, activities and classes I enjoy whenever I feel like doing them. I like weight training, running, biking, walking, zumba, tabata, PIYO, Yoga, hiking, stair stepping, you name it and I probably like it and somehow incorporate it into my daily work outs. But for the means of this post, I will try to set out a weekly schedule of what I do.
Monday is a Tabata day for me. If you do not know what tabata is, it is a type of high intensity interval training. You do a “tabata” which is 8 sets that is done in a 20 seconds on and 10 seconds off format, and you do this same format with new moves for as long as you like (I usually do about an hour). I really enjoy this kind of class because EVERYONE can push themselves for 20 seconds at a time with a break in-between.
I take this as a group fitness class, but this is totally something you could do at home or in your local gym in their aerobics room. There are multiple apps you can download that give you the 20 seconds on 10 seconds off timer. I downloaded the Tabata Stopwatch Pro – Tabata Timer and HIIT Timer from the App store and it was free! If I can’t make it to a class or I want to add an extra workout into my week, I will use this timer and create my own workout using this format. If you are going to create your own workout and do it yourself with the timer app, I recommend doing a strength move and a cardio move and switching back and forth during the 8 set tabata. I would continue this pattern for as many tabatas as you can do in the time length you want to work for, again I usually do about an hour. This is the type of workout where you can REALLY push yourself because 20 seconds isn’t that long before you get a break. Here is an example of a couple different tabatas I have done…
Move 1: Fast Feet
Move 2: Weighted Lunges
You do move 1 for 20 seconds, rest for 10 seconds then do move 2 for 20 seconds and then rest for 10 seconds. You will do 8 sets total (4 of each) switching back and fourth. This is considered one full tabata.
Move 1: Burpees
Move 2: Bicep Curls
You do this exactly like the first one just with these new moves… I think you get the idea of a tabata workout now. You can create these tabatas to cater to whatever you enjoy doing/are a challenge for you. I make mine full body workouts, but you could easily do this daily and pick a certain body part for the strength moves.
Tuesdays are a PIYO day for me. PIYO is a Beachbody on Demand workout. It is a mix of pilates and yoga. If you can find someone that teaches this class in your area or you are a Beachbody on Demand member TRY IT! I seriously LOVE this class more than I can tell you. You get the benefits of stretching with yoga, but still get your heart rate up from moving quickly like if you were doing pilates.
If this class isn’t an option for you maybe regular yoga would be something you can consider. I am so surprised with how much better I feel, and how much faster I recover from workouts with just simply having this class in my routine for stretching.
Wednesdays are usually my rest days. I do all the things I need to get done and spend time with my girlfriends on this day.
If I am going to workout though, I usually will do a quick cardio session like a 2 mile run or do a 20/30 minute interval run on the treadmill or get on the stair stepper for 20 minutes. I don’t do anything special for the 2 mile run or the stair stepper. If I run I usually shoot for about a 9 minute mile. For the stair stepper I usually set the speed on about an 8. For my interval runs, I go back and forth from a fast walk to a sprint. For me this looks like a 1 minute off 1 minute on format. I will walk on a 4.0 for 1 minute and the sprint on a 7.5 for 1 minute, and I repeat for 20-30 minutes.
If I am not feeling cardio that day, I will go on a walk and then hit the gym for a quick arm day or something. I won’t usually do a bigger body part like legs or back this day because those workouts usually take longer for me than an arm day.
On Thursday’s I don’t have any classes I take and my husband is off of work, so Thursdays are super random for me. We usually go on a walk if the weather allows for it, and then hit the gym for some weight training. Honestly, My husband is big into lifting weights so on this day I just follow him, whether it be legs, back or whatever he choses to do.
I don’t do any cardio on this day. I like to give my body a rest from all the cardio in the middle of my week. And, who wants to do cardio everyday? I know I don’t so without this break I would go insane.
My advice here is to pick a large body part and lift heavy. Don’t be scared to lift heavy, I promise ladies you will not “bulk” up. This used to be one of my biggest fears until I finally gave it a go and realized you honestly just gain some muscle and get tone.
Friday’s are another class day for me. I have the option to do Tabata or PIYO. On this day I just go by how my body feels. If I did a heavy leg day on Thursday, I will opt for PIYO again and if I slacked on my cardio, ate real bad or didn’t lift super heavy the day before I’ll chose to go to Tabata. If you are wanting to follow a routine similar to mine, just listen to your body (don’t listen to your mind here, you don’t want to be lazy!!) and chose from there.
Again, on Saturday I usually hit the gym with my husband and I might throw in a run if I haven’t ran any other day during the week. I like to run at least once a week so I don’t lose any progress I’ve made on my endurance factor for running. This is just a personal thing that I like to make sure I do. I get very frustrated if I want to go run 2 or 3 miles and have slacked off for a while and can’t keep up with my old pace and distance anymore. Anyone else like this? I know I can’t be the only crazy one.
Lastly, Sunday’s are 100 percent my rest days. I prepare myself mentally and physically for the next week to come.
On a fashion side note, cute workout clothes like these motivate me to hit the gym. I know some people say it doesn’t matter what you wear to workout and I agree, but for me personally I feel better and work harder if I have new cute gym clothes. It’s like a reward for working hard in the gym! I’m linking below some of the cute pieces I swear by and products I use at the gym.
I hope this post has been helpful for ya’ll. As you can see I don’t have a set schedule and kind of prefer it that way so I can keep my body guessing and keep myself from getting bored in the gym!