Workout Routine

One of my friends on Facebook recently asked about my workout routine these days so I thought I would share my response here with some additional notes.

First, an explanation to put this in context. My routine changes depending on my goals and what sports I am competing in at any point in time. Right now I am not training for anything specific other than running faster than my kids and being able to play a pickup sport or lift heavy stuff around the house without injuring myself.

My routine was a lot different when I did triathlons in my 20’s and 30’s and it looks a bit different when I am playing hockey which I didn’t do this past winter (I like to play at least 3x per week when I play, otherwise my hips and lower back don’t stay loose).

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In most of my workouts, I push myself to exhaustion unless it is a recovery workout (usually weekends) – again because I am not training for a specific goal, this is more about simply training to feel good, be strong and getting invigorated. And because I can.

Here goes. A typical week these days:

  • Monday – yoga (for 20-30 mins) and cycle (for 30-45 mins) first thing in the am, then leg weights/gym at lunch or in the pm
  • Tuesday – yoga (for 20-30 mins) and run (for 30-45 mins) first thing in the am, then upper body weights/gym at lunch or in the pm
  • Wednesday – yoga (for 20-30 mins) and cycle (for 30-45 mins) first thing in the am, then back weights/gym at lunch or in the pm
  • Thursday – yoga (for 20-30 mins) and run (for 30-45 mins) first thing in the am, then upper body weights/gym at lunch or in the pm
  • Friday – yoga (for 20-30 mins) and cycle (for 30-45 mins) first thing in the am, then leg weights/gym at lunch or in the pm
  • Saturday – yoga in the am (for 45-60 mins)
  • Sunday – cycle first thing in the am (45-60 mins)

All of my workouts in the am happen right after I finish meditating, which I do 7 days a week. Gym workouts are short (30-60 mins) and intense and I usually alternate different body parts (superset) to save time, except on leg days. I do 2 leg days at the gym because I seem to have extra energy for weights when I am not playing hockey, otherwise, once leg/gym day per week is plenty.

There you go. My workout routine. Easy like Sunday morning.

One Response to Workout Routine
  1. […] Cardio – I have a good stationary bike and spend about 30-45 mins per day riding or running. I would rather ride outside (and I do cycle outdoors in the summer), but in the winter, I use this as work time and I while pedaling I will first review my goals, then journal, then read and respond to emails from the previous night, and lastly listen to audio books or read, catchup on twitter etc. In the summer I run a bit more than in the winter. See also my Workout Routine. […]

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