My Typical Workout Routine

This is the typical workout that I do every week provided that I am not dealing with any type of injury.

Strength Training: Monday, Wednesday, and Friday

Abs And Buns:

Modified Push Ups: 2 sets of 15
Crunches: 5 sets of 20 reps (5 different variations)
Crunches with twist: 2 sets of 20 reps (2 different variations)
Reverse Crunch: 2 sets of 20 reps (2 different variations)
Bicycle Crunches: 3 sets of 20 reps (3 different variations)
Bridges: 2 sets of 20 reps

Arms And Chest:
Alternating Dumbbell Biceps Curls: 1 set of 15 reps (using 10 pound weights)
Dumbbell Chest Press: 1 set of 15 reps (using 10 pound weights)
Dumbbell Flies: 1 set of 15 reps (using 10 pound weights)
Dumbbell Hammer Curls: 1 set of 15 reps (using 10 pound weights)
Dumbbell Lateral Raises: 1 set of 15 reps (using 10 pound weights)
Dumbbell Pullovers: 1 set of 15 reps (using 10 pound weights)
Dumbbell Triceps Kick Backs: 1 set of 15 reps (using 10 pound weights)
Seated Dumbbell Shoulder Press: 1 set of 15 reps (using 10 pound weights)
Lying Dumbbell Triceps Extensions: 1 set of 10 reps (using 10 pound weights)

Legs:
Standing Abduction: 2 sets of 20 reps
Standing Adduction: 2 sets of 20 reps
Hip Flexor: 2 sets of 20 reps
Calf Raises With Chair: 2 sets of 20 reps
Seated Leg Extensions: 2 sets of 20 reps
Lying Single-Leg Raises: 2 sets of 20 reps
Lying Leg Curls: 2 sets of 20 reps

Cardio: Six Days A Week

Leslie Sansone’s Walk Away The Pounds: Her 5 Mile Fat Burning Walk DVD

Elliptical workout

I use the Walk Away The Pounds DVD as a warm up before I get on the elliptical. If I do more than 1 mile on the DVD, I take it a bit easier on the elliptical. I do at least 1/2 mile every time I get on the elliptical. At my best I do one mile at 32 minutes. I’m slow, but that’s OK to me.

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  1. February 14, 2012 at 3:25 pm
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