My Exercise Routine

Many of you have asked what kinds of work outs I do. Here they are. My weekly exercise routine consists of a variety of activities. I mange to keep the same basic weekly routine while changing one activity every few months and still keeping all the important factors of an exercise plan. I also switch up my strength training exercises every few months. This is my current weekly routine.

Cardiovascular activity: 30-60 minutes 4-5 days per week

Strength training: 20-30 minutes 3-4 days per week

Stretching and flexibility training: 30-60 minutes 4-5 days per week

My daily routine breaks down like this:

Monday
Rest day. I may do a 30 minute yoga practice mid-day at home.

Tuesday
60 minutes of yoga mid-day (self practice) and 60 minutes of yoga in the evening (group practice).

Wednesday
60 minutes of boot camp training. This is a combination of cardiovascular and muscle endurance exercises.
45 minutes of yoga (self-practice)

Thursday
30-40 min of yoga and either 60 minutes of pilates or a 60 minute step and sculpt class.
45 minutes of yoga (self-practice)

Friday
30 minutes of cardio machines.

I usually split it up as follows:
Bike- 10 minutes at level 10
Eliptical- 10 minutes at level 15
Treadmill- 10 starting at 6.5 mph. I gradually increase my speed until I hit 9 mph. I run this speed for 1-2 minutes at the end of the session.
Strength training: When I do weights, I typically do 3 sets of 8. On some days, however, I increase the weight and do only 3 sets of 3-4. All exercises are free weight unless otherwise indicated.
Legs and shoulders
Squats (120 lbs)
Front raises (15 lbs)
Leg press (240 lbs)
Dumbbell shoulder press (15 lbs)
Jump lunges or squat hold (no weight)- 3 sets of 15 or squat hold 3 sets @ 30 seconds.
45 minutes of yoga (self-practice)

Saturday
30 minutes of cardio

Strength Training
Biceps, triceps and abs
Bicep curls (25 lbs)
Tricep extension (30 lbs)
Wide grip bicep curls (30 lbs bar)
Tricep kick backs (15 pounds) or tricep push-ups- 3 sets of 15
Hanging leg raises (abs) 3 sets of 15

Sunday
30 minutes of cardio

Strength Training
Back and Chest
Bench press (80 lbs)
One arm row (35 lbs)
Chest Flies (20 lbs)
Reverse Flies (15 lbs)
Low back extension (3 sets of 15)
Reverse fly machine (60 lbs)
Push up (3 sets of 10)
Lat pull down (65 lbs)

Coming tomorrow....raw food update, day 1 journal of my 3 day raw food cleanse. Yes, I finally took the plunge!