If you, like me, hit the gym Monday to Friday, here is a great workout combination to really make the most of your time at the gym. I make certain assumptions:
- You have 60 minutes at the gym; that´s 15 minutes in the locker room pre and post workout and 45 minutes to work out.
- You want to do both cardio and weights.
- Your objective is to lean out.
That being said, here is a great 9-5 workout, as I like to call it, and on the weekends, get outdoors and enjoy some fresh air!
Monday & WednesdayStart off with 2 minutes of low intensity cardio to warm up: walk on the treadmill or the elliptical. You are then going to do 2 sets, 12 to 15 reps per set, resting 15 seconds between each set. You can use free weights or machines, whatever you prefer.
- Bent-over Row
- Lat Pull Down
- Biceps Curl
- Crunches (each set to failure)
- Reverse Crunches (each set to failure)
20 minutes of medium intensity cardio (65-70% heart rate) and cool down for 3-5 minutes. Make sure you stretch!!!!
Tuesday & ThursdayOnce again you will start off with 2 minutes to warm up and get your blood pumping. This will be the same concept as your M&W plan: 2 sets, 12 to 15 reps of each exercise, resting 15 seconds between each set. Your choice: free weights or machines!
- Bench Press
- Chest Fly
- Shoulder Press
- Lateral Raise
- Triceps Extension
- Russian Twist (each set to failure)
- Bicycle Crunches (each set to failure)
20 minutes of medium intensity cardio (65-70% heart rate) and; Cool down for 3-5 minutes.
FridayFriday is the day when I like to focus on my cardio and give a little extra time to that part of my workout. I usually mix up my cardio workouts to end my week on a great note and start my weekend with something fun and new. Most Fridays I try a cardio class like Zumba, Spin, or kickboxing, but if the class schedule does not fit my work schedule, then I will just hop on the treadmill, elliptical or a bike and spend 45 minutes on there.
I do try to mix it up to keep it fun. I like doing cardio, so unless I am getting ready to run a race then I tend to do something other than running on the treadmill. If the gym I´m using has a pool, then I really enjoy swimming since it is a full body workout. I find it is one of the best ways to stay in shape and for me, it allows me to totally disconnect mentally which is such a plus at the end of a busy week.
So what do I do on the weekends? I live in Barcelona, which has lovely climate and allows for a lot of outdoor time. The easiest thing for me to do is to put on my sneakers and go out for a morning run. I usually run for an hour. If I don´t get to my run I don´t stress. With the kiddos, we usually go to the park or the beach and we run around and jump and climb trees and play on the monkey bars. They are 3 & 4, so they have plenty of energy!
Enjoy your workout!