Monthly Archives: January 2014

A READERS REQUEST

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I am often asked what my personal workout routines are, so I figured I would share the routine I did today.

I dd this Treadmill Incline Run Routine

TIME SPEED INCLINE TIPS
0-5MIN 4.8 1 WARMUP
5-6.30 5.5 1 EASY
6.30-7.30 6.2 1 MODERATE
7.30-8.00 7.0 1 HARD
8.00-9.00 4.0 1 EASY RECOVER
9.00-10.30 5.5 2.5 EASY
10.30-11.30 6.3 2.5 MODERATE
11.30-12.00 7.0 2.5 HARD
12.00-13.00 4.0 2.5 RECOVER
13.00-14.30 5.6 4.0 EASY
14.30-15.30 6.3 4.0 MODERATE
15.30-16.00 7.0 4.0 HARD
16.00-17.00 4.0 4.0 RECOVER
17.00-18.30 5.6 4.5 EASY
18.30-19.30 6.3 4.5 MODERATE
19.30-20.00 7.0 4.5 HARD
20.00-21.00 4.0 4.5 RECOVER
21.00-22.30 5.7 6.5 EASY
22.30-23.30 6.3 6.5 MODERATELY HARD
23.30-24.00 7.0 6.5 HARDER
24.00-24.30 4.0 6.5 RECOVER
24.30-26.30 5.8 6.5 EASY
26.30-27.30 6.3 6.5 MODERATELY HARD
27.30-28.30 7.0 6.5 GO FOR IT
28.30-35.00 4.8 1.0 COOLDOWN JOG

 

Then I the following:
Sumo Squat Stand and Twist 3×10 alternating sides
Reverse Plank ( Table Top) 3×60 second hold
Static Plie Squat Side Flexion holding a jump rope doubled up overhead 3×30 (alternating)
Pilates Double Straight Leg Stretch 3×15
Push ups 3×15
Plank Bird Dog 3×15 each side
Side Lunge 3×20
Side Plank 3×60 seconds each side
Single Leg Bridge 3×15 each leg
Superman 3×15

Needed a little extra so I did a quick 10 minute Pilates Reformer routine.
Stretched and feel awesome.

My routine changes quite often but I always include some Pilates.
If you try this routine let me know.
What do you always include in your exercise routine?