PHIPPSI

SparkPoints
 

currently 2 week alternating slightly exercise routine/.

Tuesday, April 16, 2013

Hi,

Just thought id drop in what my daily and weekly routine will be this week and next, its pretty much always the same but due to having my princess certain nights and every other weekend there are slight differnces each week.

I will post another post for eating ragime if anyone asks.

First things first i average around 5-6 hours per day over 3 sessions around my full time job and having my 4 year old daughter river.

This week,
Monday - So i get up at 6 and at the gym for 7am when opens.
*300 sit ups
*45 minute or 10 mile (16km) on the bike
*7.50 get changed into swim shorts and jump in the shower before hitting the lanes for 25 minutes which allows we to cool down while completing 600meters
Now time to swill in shower and head to work for 9am

Lunch time at 2pm
*Get changed at work and go for a 4 miles jog to get the heart pumping again.

Finish work at 5.30pm
*Straight to the gym for a class at 6.15pm (Body pump, hour of cardio and weight training)
*Finish this class and go straight into SPIN/RPM (on the static bikes with high resistange for strength and cardio training.
* Go and finish off with light exercise on the cross trainer.

Tuesday - So i get up at 6 and at the gym for 7am when opens.
*300 sit ups
*45 minute or 10 mile (16km) on the bike
*7.50 get changed into swim shorts and jump in the shower before hitting the lanes for 25 minutes which allows we to cool down while completing 600meters
Now time to swill in shower and head to work for 9am

Lunch time at 2pm
*Get changed at work and go for a 4 miles jog to get the heart pumping again.

Finish work at 5.30pm
*Have my daugher over night so i spend time with her and wait till in bed.
*200 pressups at 15 at a time average.
*Run up and down 13 steps for a total of climbing up 1300 and down 1300 steps.

Wednesday - So i get up at 7am
*Have my daugher over night so do stairs again before she is awake
*100 pressups at 15 at a time average.
*Run up and down 13 steps for a total of climbing up 1300 and down 1300 steps.

Lunch time at 2pm
*Get changed at work and go for a 4 miles jog to get the heart pumping again.

Finish work at 5.30pm
*Straight to the gym for a class at 6.30pm (SPIN/RPM)
*Finish this class and go straight into gym for 2 hours of weight training
* Go and finish off with light exercise on the cross trainer.

Thursday- So i get up at 6 and at the gym for 7am when opens.
*300 sit ups
*45 minute or 10 mile (16km) on the bike
*7.50 get changed into swim shorts and jump in the shower before hitting the lanes for 25 minutes which allows we to cool down while completing 600meters
Now time to swill in shower and head to work for 9am

Lunch time at 2pm
*Get changed at work and go for a 4 miles jog to get the heart pumping again.

Finish work at 5.30pm
*Straight to the gym for a painful but enjoyable double (2 hours) RPM class.
* Go and finish off with light weights.

Friday - So i get up at 7am
*300 sit ups
*45 minute or 10 mile (16km) on the bike
*7.50 get changed into swim shorts and jump in the shower before hitting the lanes for 25 minutes which allows we to cool down while completing 600meters
Now time to swill in shower and head to work for 9am

Lunch time at 2pm
*Get changed at work and go for a 4 miles jog to get the heart pumping again.

Finish work at 5.30pm
I have river tonight and for the weekend, so i do little weights, pressup and stairs until i drop to her mothers on sunday at 1pm.
*Then i go for a 16mile run to which takes 2hrs 30 minutes on average.


This is week 1 completed.

2nd week.

Monday - So i get up at 6 and at the gym for 7am when opens.
*300 sit ups
*45 minute or 10 mile (16km) on the bike
*7.50 get changed into swim shorts and jump in the shower before hitting the lanes for 25 minutes which allows we to cool down while completing 600meters
Now time to swill in shower and head to work for 9am

Lunch time at 2pm
*Get changed at work and go for a 4 miles jog to get the heart pumping again.

Finish work at 5.30pm
*Straight to the gym for a class at 6.15pm (Body pump, hour of cardio and weight training)
*Finish this class and go straight into SPIN/RPM (on the static bikes with high resistange for strength and cardio training.
* Go and finish off with light exercise on the cross trainer.

Tuesday - So i get up at 6 and at the gym for 7am when opens.
*300 sit ups
*45 minute or 10 mile (16km) on the bike
*7.50 get changed into swim shorts and jump in the shower before hitting the lanes for 25 minutes which allows we to cool down while completing 600meters
Now time to swill in shower and head to work for 9am

Lunch time at 2pm
*Get changed at work and go for a 4 miles jog to get the heart pumping again.

Finish work at 5.30pm
*RPM at 6.15 for an hour..
*200 pressups at 15 at a time average.
*Heavy 90 minute weight session

Wednesday - So i get up at 7am
*300 situos before start class
*RPM morning session at 7.15

Lunch time at 2pm
*Get changed at work and go for a 4 miles jog to get the heart pumping again.

Finish work at 5.30pm
*Straight to the gym for a class at 6.30pm (SPIN/RPM)
*Finish this class and go straight into gym for 2 hours of weight training
* Go and finish off with light exercise on the cross trainer.

Thursday- So i get up at 6 and at the gym for 7am when opens.
*300 sit ups
*45 minute or 10 mile (16km) on the bike
*7.50 get changed into swim shorts and jump in the shower before hitting the lanes for 25 minutes which allows we to cool down while completing 600meters
Now time to swill in shower and head to work for 9am

Lunch time at 2pm
*Get changed at work and go for a 4 miles jog to get the heart pumping again.

Finish work at 5.30pm
*Have my daugher over night so i spend time with her and wait till in bed.
*200 pressups at 15 at a time average.
*Run up and down 13 steps for a total of climbing up 1300 and down 1300 steps.

Friday - So i get up at 7am
*Have my daugher over night so do stairs again before she is awake
*100 pressups at 15 at a time average.
*Run up and down 13 steps for a total of climbing up 1300 and down 1300 steps.

Lunch time at 2pm
*Get changed at work and go for a 4 miles jog to get the heart pumping again.

Finish work at 5.30pm
*RPM class for an hour
*Gym on weights
*450 Sit ups
*22miles on bike
30-45 minutes of cross trainer

Saturday
To the gym for 9am,
*30 minutes warm up on cross trainer
*15minutes on rowing machine
*300 situps
*RPM calss at 10.15am
*Into weights for 1hour

Sunday
*2 hours of badmington
*Then to the gym for 2 hours
*300 situps
*45minutes on bike
*Light weights high repetition.

Thats about it alternated each week..

Its allot but i love it and i manage to work it around having my daugher, having a full time job and being on call 24/7

Any questions ask away

Thanks

Phippsi
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