My routine.
MONDAY:
Home: Sun salute, slight core
6 sets sun salutations
50 jumping jacks
20 crunches
20 bicycle crunches
Gym: Cardio, upper
5k on treadmill
15 min stair master level 13+
15 min rowing machine level 5+
Arms, shoulders, upper back, chest using gym weight equipment
TUESDAY:
Home: Yoga, slight core, lower
Power yoga 45-60 minutes
50 jumping jacks
2 sets 15 forward lunges each side
2 sets 15 lateral lunges each side
3 sets 15 squats
2 sets 15 lying abductions each side
2 sets 15 lying adductions each side
2 sets 15 bridges
2 sets 12 bridge burners/leg w/ dumbbells
2 sets 15 glute kickbacks each side
2 sets 15 back extensions
20 crunches
20 bicycle crunches
50 jumping jacks
Stretch
WEDNESDAY:
Home: Sun salutate, slight core
6 sets sun salutations
50 jumping jacks
20 crunches
20 bicycle crunches
Gym: Cardio, core
5k on treadmill
15 min stair master level 13+
15 min rowing machine level 5+
Abs, obliques, lower back using gym weight equipment
THURSDAY:
Home: Yoga, slight core, upper
Power yoga 45-60 minutes
50 jumping jacks
2 sets 15 boxers w/ dumbbells
2 sets 10 each of YTWL w/ dumbbells
2 sets 15 cross-jab w/ dumbbells
2 sets 15 reverse fly w/ dumbbells
2 sets 15 lying tricep extension w/ dumbbells
2 sets 15 lateral raises w/ dumbbells
2 sets 15 bicep curls w/ dumbbells
2 sets 12 pushups
2 sets 15 laying press w/ dumbbells
2 sets 15 rows per side w/ dumbbells
20 crunches
20 bicycle crunches
20 jumping jacks
Stretch
FRIDAY:
Home: Sun salute, slight core
6 sets sun salutations
50 jumping jacks
20 crunches
20 bicycle crunches
Gym: Cardio, lower
5k on treadmill
15 min stair master level 13+
15 min rowing machine level 5+
Legs, glutes using gym weight equipment
SATURDAY:
Home: Yoga, core
Power yoga 45-60 minutes
50 jumping jacks
2 sets 15 bridges
2 sets 12 bridge burners/leg w/ dumbbells
2 sets 15 back extensions
2 sets 30 sec superman hold
2 sets 15 swimming
2 sets 10 pushups
1 min center plank
1 min oblique plank/side
2 sets 15 crunches
2 sets 15 bicycle crunches
1 set 15 oblique crunches/side
2 sets 15 reverse crunches
2 sets 15 lying straight leg lifts
2 sets 15 pendulums
50 jumping jacks
Stretch
SUNDAY:
Home: Sun salute, wake up movement
6 sets sun salutations
2 sets 50 jumping jacks
Stretch
I use 3lb dumbbells at home.
You can google/youtube/sparkpeople for demonstrations of all of these exercises. :)
Also check out my resource tag.
I don’t do the 100 workout, but it’s a great way to start exercising at home.
Try it out.
I bike commute 7.92mi/day, 5-7 days a week.
I also ride my bike for any other places I need to go that aren’t in walking ((basically anything more than a block or two)) distance.
I don’t have a car.
I also like to take longer bike rides just for the sake of riding when the weather is nice.
ABOUT MY DIET:
This part is currently under construction as my eating habits have changed considerably in the past year and I need to rewrite it.
Tagging this under /asked questions in case anyone is looking for it.
