Monday, January 21, 2013
I received a couple of emails asking about my workout schedule. How do I incorporate "muscle confusion" into my workout routine? I go on a two week schedule. I know lots of fitness experts out there will say you need two days of rest per week, and I agree with them. But, just because your resting doesn't mean you can't be active.
Here's my rotation:
DAY 1: Walk 3-3.25 mph for 1 hour daily (I walk to and from the gym so I split mine into 2 sessions 30 minutes each). Stretch 15 minutes. Weights 30 minutes/12 exercises (front of body). Swim 30 minutes/1500 yds. Total time 2:15
DAY 2: Walk/Stretch/Weights (back of body)/Eliptical 30 mins Total time: 2:15
DAY 3: Walk/Stretch/Weights (front of body)/Swim 30 mins Total time 2:15
DAY 4: Walk/Stretch/Weights (back of body)/Bike 30 minutes Total time 2:15
DAY 5: Walk/Stretch/Treadmill 30 minutes/Bike 30 minutes/Swim 30 minutes Total time 2:45
Day 6: Walk/Stretch/Zumba or Kick boxing class Total time 1:45
DAY 7: Stretch Class 1hr/Yoga 1 hr Total time 2:00
Day 8: Walk/Stretch/Weights (front of body)/Swim 30 minutes
DAY 9: Walk/Stretch/Weights (back of body)/Eliptical 30 minutes
DAY 10: Walk/Stretch/Weights (front of body)/Swim 30 minutes
DAY 11: Walk/Stretch/Weight (back of body)/Bike 30 minutes
DAY 12: Bike 30 minutes/Stretch/Treadmill 30 minutes/Swim 30 minutes Total Time = 1:45
DAY 13: Walk/Stretch/Zumba or Kick Boxing Class Total Time = 2:00-2:15
DAY 14: Stretch Class/Yoga Class Total Time = 2:00
I use this workout schedule to achieve my goals. It may not work for you. I'm at least 2 hours of fitness time almost every day. This doesn't fit into most peoples schedule. But as I said before, I walk to and from the gym instead of driving. On my "bike" days, I ride my 15 speed bike for 30 minutes around town. Depending on where you live, the weather may not permit this every day.
You'll notice that I lift weights 4 days/wk alternating between the front of my body muscle groups and the back of my body muscle groups. I do abdominals EVERY day.
You'll also see I have 1 day/week that is all cardio, I do this to train for upcoming triathlons. One of my goals is to compete in 4 local events per year starting this summer.
You'll also notice I do Zumba, Kick boxing, and Yoga as well as a full-body stretching class each week. This is to use muscle groups in different ways that traditional exercise doesn't allow for. It also increases my flexibility to help me become a better athlete and it's fun!
But, as I said before, this is MY schedule. You need to make your own based on your goals. You are welcome to use this as a guide. If you have any questions, please feel free to e-mail me.
GET WET, have fun and JUICE to you all.