20min moderate-intense cardio (5-6days a week)
20min Strength training is 3 days a week.
stretch in between and after
I like a lifting routine that works more parts at once.
push ups ( work your arms and chest)
lat pull downs (work your arms and back)
Squats and/or lunges (works most all lower body)
Plank for 30sec to a min 3x's for abs
Then another strength day I would :
chest press with dumb bells
leg extension machine and/or step ups
abs on swiss ball,crunches
P.S. I don't do bicep/tricep seperate takes to long to do small muscles seperate, I would rather work more together, ya know?
Every month it is important to change a strength program because our bodies get less challenged (we get stronger!!)..I would increase weight and lessen the reps also....
It's one thing I can get really passionate about...I guess because:
1. it's gets me to exert that pent up energy/stress..
2. I can (have to) mix it up enough that I don't get bored
3. (a) find that keeping a written log builds my confidence
(b) can see the gains in strength over time (on paper)
4. muscle fits in jeans easier
5. improves reflex (reaction) time in everyday activities
(really, personal experience, love it)
You could just see how it feels without writing it down....that's how I started out back in 2008
I did keep records for a year and a half and then fizzled out....I'm hoping to start an offical log soon.
Thanks for asking...this post should be just what I need to roll me into steady progress....I have the empty logs printed...I just gotta sharpen the pencils