To accompany my recent gym equipment posts (see categories side bar on the right under Exercises), I thought I would give you a peak into what one week of my training looks like along with the equipment that I implement into those workouts.
If you have been reading my blog, you may recall that about two years ago I experienced a shoulder injury. That injury led to the discovery of a congenital shoulder abnormality. My recovery has been slow but steady and I have made tremendous strides toward getting back to pre-injury condition.
With the inability to incorporate much weight work or running (a revolving on again-off again relationship) into my training, I made a decision last year to participate in a marathon-length walk to raise money for charity. It was a lot of fun but the training was arduous at times and could, on occasion, consume a big chunk of my day.
Toward the end of my training, I was walking 3 to 4 days a week for a total average of 50+ miles and at least one of those days included a brisk six hour jaunt.
You didn’t think I would allow myself to go easy on my practice walks or participate in a leisurely like 26.2 mile stroll on marathon day did you? No chance, bubalas!
I will be participating in the marathon again this year (with the vegan husband!) and have redesigned my workouts to once again include the early stages of walking together with a “recovery” weight resistance regimen.
- I recently switched gyms to accomplish my goals. The gym I chose to attend is open 24/7. I am an early riser and the ability to hit the gym between 3:00 – 4:00 am allows me to complete my planned workout and get on with my day.
- All sets, unless otherwise stated, are done to failure. I do not count my reps! I still need to limit the amount of weight I use; therefore, my rep count can be high.
- I have not (yet) incorporated compound exercises into my training. Compound exercises can be a great time saver. Instead, I am focused on keeping it simple and making sure I maintain proper form.
- I designed my weight resistance exercises in such a way as to go from one set to another without breaks. This allows me to finish my weight work within 30-45 minutes.
- I plan my workouts ahead of time. I always have a Plan B, should the need arise, and I often switch up my exercises. For example some of the Ab work I did this week included twisting windmills, kettlebell figure 8’s and kettlebell swings – you won’t see those listed below.
- You will notice that my workouts are performed both at the gym and at home. For several years, I have been fortunate to have been able to accumulate a variety of equipment for home use. This permits me to have a flexible training schedule and allows for different methods to work out.
- Who would have thought that walking could be arduous? I certainly did not realize the pain and mental toughness that would accompany this form of exercise. In the USA, long distance walking hasn’t really taken off. More popular in the UK, I look forward to the day when the hubby and I can travel abroad and participate in a group excursion with The Long Distance Walker’s Association.
- In order for anything to become habit-forming, there must be some sort of pay-off or enjoyment that is derived from it. Choose an exercise that gives you that pay-off!
ONE WEEK’S WORKOUT: a snapshot from a month ago
UPPER BODY – CHEST AND BACK (GYM)
PART 3 – REPEAT EACH 3x’s
ABDOMINALS –Repeat each 3x’s
LOWER BODY (GYM)
LOWER BODY – Repeat 3x’s
SHOULDER/BICEPS/TRICEPS and AB’S (at home) – repeat each 2x’s
CHEST AND BACK (HOME)
PART 2 – Repeat 3x’s
PART 3 – with tubing attached to door at mid-torso area/repeat 3x’s
LOWER BODY (GYM/HOME)
LOWER BODY –(gym) Repeat 3x’s
LOWER BODY/ABS (home)
UPPER BODY – (HOME)
LOWER BODY (GYM)
CARDIO – brisk walk for 45 minutes
SUNDAY- REST 🙂
Want information regarding any of the exercises listed above? Please leave a comment…