I have filled you in on how I have changed my eating. So now I am going to fill you in on what I do for exercise.
Like I said before, I am a nurse, so due to my schedule, I exercise 7 days out of 9. Did I mention that I LOVE my schedule? 2 days, 2 nights and 5 days off. It is perfect for someone like me. The 12 hour days fly by and since I am getting healther, I don't find them hard in a physical way.
Three days a week I do weights. I am in the strengthing stage. My weights are broken up like this:
Day 1 - Chest & Biceps
Day 2 - Legs
Day 3 - Back & Triceps
I add abs in at least once a week...if not twice.
I do between 45 & 60 mins of cardio every day that I go to the gym (7 days out of nine) and I see my trainer twice a week for an hour each time. So basically, the gym is my second home.
Here is a breakdown of what I do for weights:
Day 1 - Chest & Biceps
Chest Press - 20 lbs, 15 reps - 25 lbs, 12 reps - 30 lbs, 10 reps
Bicep Stand Rope - 55 lbs, 15 reps - 60 lbs, 12 reps - 65 lbs, 10 reps
Chest Cablefly - 15 lbs, 15 reps - 17 lbs, 12 reps - 20 lbs, 10 reps
Bicep Dumb Bell Curl on Bosu Ball - 15 lbs, 15 reps - 17 lbs, 12 reps - 17 lbs, 10 reps
Day 2 - Legs
I have been having problems with my knees so I have to take it easy on the leg extensions and Leg curls. I do a lighter weight and higher reps. I also had to lower the weight on the leg press.
Leg Extension - 35 lbs, 30 reps x 3 sets
Leg Curl - 85 lbs, 30 reps x 3 sets
Leg Press & Calf - 230 lbs, 20 reps - 270 lbs, 20 reps - 320 lbs, 15 reps
Leg Adduction - 200 lbs, 20 reps - 205 lbs, 20 reps - 210 lbs, 15 reps
Leg Abduction - 200 lbs, 20 reps - 205 lbs, 20 reps - 210 lbs, 15 reps
Day 3 - Back & Triceps
Back Assisted Pull Up - 145 lbs - 12 reps, 10 reps, 10 reps
Tricep Rope Extension - 60 lbs, 15 reps - 65 lbs, 12 reps - 70 lbs, 10 reps
Back Seated Row - 70 lbs, 15 reps - 75 lbs, 12 reps - 80 lbs, 10 reps
Tricep Incline Dumbbell - 30 lbs, 15 reps - 35 lbs, 12 reps - 35 lbs, 10 reps
Back Lunge Dumbbell High Row - 15 lbs, 15 reps - 20 lbs, 12 reps - 25 lbs, 10 reps
For my cardio I usually do 20 minutes on the X Trainer (Elipitical), 10 minutes on the Rowing Machine, and 20 minutes on the Treadmill. In 50 minutes I usually burn between 750 and 800 calories.
For Abs I usually do planks, side planks, leg lifts, and crunches.
That is my exercise routine in a nutshell.
I forgot to mention that I did a spin class last week. It was hard but I really enjoyed it. I may go to a spin class tomorrow. The first one that I did was 30 minutes and the one tomorrow is 45 minutes. I would like to do 1 spin class a week. I will do it in place of my cardio. It is always good to mix things up in the gym.
ReplyDeleteThe spin classes intimidate me, I haven't had the guts to try one out yet...you've inspired me, I think I'll try one this week. Thanks.
ReplyDeleteCheryl
Cheryl,
ReplyDeleteThe spin classes are awesome. You work as hard as you want to. I suggest that you take it easy for your first class and then go from there. If you want some company for your first spin class, let me know. I would be happy to go with you. Aimee has a spin class tomorrow (Wednesdays) at 12:10. I son't be participating because I have a personal training session.