I exercise every day, generally a session at the gym in the very early morning and if I can find the time and the weather cooperates I like to ride a bicycle for 30 to 40 minutes late in the afternoon or evening.
Every day (except Sunday, which is “Leg” day) I start out at the gym with a 12 minute High Intensity Interval session on the elliptical machine. This gets me warmed up and ready for my subsequent weight training circuit. On Sunday I do a short three minute elliptical warm up so as to save my leg muscles for the strength training.
I train with weights for 25 to 40 minutes every day. This must be achieved by only targeting certain muscle groups each day, as muscles need a few days rest between training sessions. I typically do about 3 exercises , 3 sets each in circuit fashion. I train using a modified super-slow cadence, typically about 2 to 3 seconds positive and 2 to 3 seconds negative. Set 1 at 50% weight, Set 2 at 75% weight, Set 3 at full weights 6 to 8 reps until failure. I use different exercises in the week 1 and 2 rotation, so I typically do each particular exercise every 14 days. My schedule is as follows: Sunday – legs (quads, calves, hamstrings) and upper body eccentric negatives; Monday – core strengthening and glutes toning, leg stabilizer muscles; Tuesday – upper body push exercises; Wednesday – Shoulder push exercises and triceps; Thursday – core strengthening and glutes toning, leg stabilizer muscles; Friday – back and shoulders pull exercises and biceps; Saturday – core strengthening and glutes strength training.
Finally at the end of every workout I do some balance and stretching exercises, along with some core toning exercises, for about 20 minutes.
Follow up with a protein shake, a boiled egg, and a bowl of salsa rice for recovery and muscle repair and I’m good to go!
Please understand I have been working up to this for five years and this is a pretty high level of training. I would not think of recommending this to a beginner or even an intermediate exerciser, as you do not need this kind of intensity to achieve basic wellness goals, just to take yourself to a higher level of fitness development. A beginner is fine with around a half hour of movement daily, some moderate strength training three days a week, and some kind of balance and flexibility work weekly.
