Updated routine, now that it’s warmer out! :D

I will be starting this routine next week on Monday, April 8.

Monday:
Work 10am-9pm, double
Yoga before bed if I feel up to it
Tuesday:
No work
AM yoga 30-60min
Walk 1-3mi in the park
Gym for lifting 130pm-3pm including cycling times
9pm-11pm aerial silks class
Wednesday:
No work
AM yoga 30min
Jog/run 2-4mi in the park
745pm-915pm acro yoga
915pm-11pm aerial silks class
Thursday:
AM yoga 30min
Gym for lifting 230pm-4pm including cycling times
Work 5pm-11pm
Friday:
Work 10am-11pm double
No gym, no yoga, rest day
Saturday:
AM yoga 30min
Walk/run 1-3mi in the park
Gym for lifting 230pm-4pm including cycling times
Work 5pm-11pm
Sunday:
AM yoga 30-60min
Walk/run 1-4mi in the park
Work 3pm-9pm

Round trip cycling mileage to the gym and back is 4.4 miles.

Round trip cycling mileage to work and back is 7.9 miles.

Round trip cycling mileage to aerial/acro studio and back is 8.4 miles.

Round trip cycling mileage to the gym, work, then home is 9.0 miles.

This puts me at ~63 miles per week on my bike, not counting any errands, grocery shopping, trips to the bank, or just riding for fun.

1:04 pm  •  4 April 2013  •  2 notes

Finally got my new “normal” schedule emailed from my GM.

So my weeks are going to go like this from now on, provided my schedule doesn’t get switched around because of requests off.

Monday:
Work 10am-330pm
Gym immediately after, 30min yoga before bed
Tuesday:
No work, AM yoga 30-60min
Gym ~130pm-4pm including busing times
((which when it warms up I won’t be busing, I’ll be biking))
Wednesday:
AM yoga 30min
Gym ~130pm-4pm including busing times
Work 5pm-11pm
Thursday:
AM yoga 30min
Gym ~130pm-4pm including busing times
Work 5pm-11pm
Friday:
Work 10am-11pm double
No gym, no yoga, rest day
Saturday:
AM yoga 30 min
Gym ~130pm-4pm including busing times
Work 5pm-11pm
Sunday:
No gym, no yoga, rest day
Work 3pm-9pm

As you can see, I work quite a bit, though just one double a week is a lot nicer than working 2-3 like I have been. This will definitely be an easier work load on me. :) Of course, that means that since I will be having an easier work load, I will be working out in it’s place. Busing to the gym and from the gym to work/home takes about 25 minutes each way, leaving well over an hour at the gym for me to change, work out, wash up, change, and put my makeup on. I am also going to have to up my calorie intake by about 200-250 calories a day, most likely, and I’m not sure where I’m going to get them, maybe a second fruit/hemp protein smoothie a day.

Now I just need to figure out which 3 days I will be doing my Stronglifts 5x5 + 15min HIIT on the treadmill, and which 2 days will be steady state running to build endurance. Any suggestions?

12:49 pm  •  3 January 2013  •  1 note

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.

3:27 pm  •  7 March 2011  •  18 notes