From now until Christmas; exercise switch up

I like to switch up my weekly training schedule every few months. It keeps things fresh and helps me avoid plateaus in fitness and fat loss.

For me, the challenge is to balance my own workouts with my teaching schedule.

Although technically, I am working out when I teach, my fitness goals are not necessarily the same as those of my participants. Since they’re the ones paying for the workout, I tend to focus on their needs; whole body, metabolic style training, with moderate weights and relatively high repetitions for most exercises. My in-class workouts tend to be more about endurance than strength.

For the past few years, my primary fitness goals have been to (1) increase muscle size and (2) improve muscle definition through fat loss. The tools that have worked best for me are a combination of heavy strength training and high intensity cardio intervals.

From now until Christmas, I’ll be following a fairly rigid workout schedule. Two days of heavy lifting, two days of cardio intervals and core training and a once-a-week visit to the yoga studio (in addition to teaching 3-5 classes with body cardio and strength components).

This is what my weeks will look like;

Sunday: Teach Cardio Crunch

Monday: Teach Total Body Conditioning and Spin and Abs (Cardio and core workout #1)

Tuesday: Chest/back/triceps supersets; 3-4 exercises per body part, 8-10 reps x 4 sets

Wednesday: Teach Boot Camp then Yoga or Rest

Thursday: Legs/shoulders/biceps supersets; 3-4 exercises per muscle groups, 8-10 reps x 4 sets

Friday: Cardio/core workout #2 (either intervals on the ARC trainer or a Spin class)

Saturday: Rest or Yoga

I’ll be keeping track of how much I’m lifting and re-assessing body fat periodically.

Remember, you need goals and a way of measuring progress unless you enjoy feeling like you’re spinning your wheels!

What’s your current exercise schedule look like?

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Looking for an inexpensive way to jump-start your journey to fitness and health? Join my online Bootcamp today! Get more info by clicking the image below.

Comments

  1. Mariposagirl says:

    WOW I love your schedule.

    I am having the hardest time getting the energy to get back to anything regular. Knitting took over. sheez.

    BUT I am eating pretty light and clean more than before so I am not seeing any changes that are negative.

    I’m most dedicated to yoga now instead of the treadmill.
    I need to make a year end schedule and goals for sure!

  2. I totally hear you about priorities! If I could knit all day, I would too; especially now that fall is here! I certainly knit before I clean house! LOL!
    So glad to hear that you’re enjoying your yoga practice. I missed my class last week and am looking forward to getting back to the studio on Saturday!
    Love your current WIP!