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 40 reps.
Ex. I’ll hit the captain’s chair for 80 reps of full legs raises or 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 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 12 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.