I workout 5 days a week. Five days of cardio, 45-60 minutes per day. Weight training 2-3 days a week, 1 hour per day. (Cardio and weight training are done on the same day.)*
Cardio workouts are a variety including, running, walking 4 mph on treadmill, Eliptical set to level 6-8, depending on what I feel like.
the recumbent or stationary bike at level 4 or 5, or swimming. Weight training is usually an hour long. I do a “gigantic” set and repeat twice for a total of three sets per body part. Upper body: I do 2 different exercises per each body part I’m working, 10 reps per exercise. Lower body: I do 20 reps of about 5 or 6 lower body exercises. For a warmup before weights ill usually do
abdominal work on the incline board or “captain’s chair”. (Sometimes too I will ride my bike to the gym). Captain’s chair workouts consist of 4 sets of 80. Incline board is usually set to highest incline for 30-40 reps.
Ex. I’ll hit the captain’s chair for 80 reps of full legs raises/ knee ups with heels crossed at ankles. Then I’ll go right into weight training for first complete set working both upper & lower body:
*Consult a doctor before beginning any fitness training plan.
I’ll do a set of incline sit-ups on incline board for 30-40 reps, a set of triceps push-ups and then go right into lower body.
I started weights at 27 with 3-5 lb weights & worked up to 10 lbs.
I will follow all this with 80 reps on captains chair and repeat whole circuit until I’ve done a total of 3 sets.
If on the road traveling , I’ll use 10-12 lb. dumbbell and skip weight machines if they are not available. I do regular crunches if there’s no captains chair.