Wow! I look foward to the day I can run longer then three minutes at a time lol
For me personally it would be
Monday - short run (2-3 miles) and Crossfit
Tuesday - 5-7 mile run
Wednesday - Crossfit and bike 10-20 miles
Thursday - short run (2-3 miles) and Crossfit
Friday - rest
Saturday - long run (10+ miles)
Sunday - bike 20-25 miles
My perfect week would probably make most people run screaming! LOL
But for you, here's an idea:
Monday- cardio and strength, shoulders, abs, quads, hamstrings
Tuesday- cardio (something different than Monday, and longer)
Wednesday- cardio and strength- triceps, biceps, glutes, calves
Thursday- cardio (again, something different) and yoga/stretching (should be stretching every day, ideally)
Friday- cardio and strength- back, abs/core, full-body moves
Sunday- stretching, walking (active rest day)
Rest is important!
This is about what my weeks looked like awhile ago. Now most of my strength moves are more functional than isolating, and I'm marathon training and cross training now, so my schedule looks way different.
by CrazedMomof2May 20 at 12:37 PM
This is my schedule this week:
5 miles, 30 Body Pump
Pure Cardio, Cardio abs, Hard core abs- 4 mile run
Wednesday- Pump and Shred, Softball game- 4 mile run
Thurs- Cardio recover, Flow, Hard core abs
Friday- Cardio power and resistance.
Saturday- 10-12 mile run.
I'm not sure I can fit in all of my miles, but I really hope so.
My week goes like this:
Monday- piyo-50 min then zumba 1 hour
Tuesday- zumba- 1 hour and maybe a belly dance DVD at home (OR if I skip zumba-I'll do strength and BD video or walk on the treadmill)
Wednesday- Zumba twice = 2 hours
Thursday- pilates-45 min then zumba-1 hour
Friday -zumba 1 hour
Saturday -zumba twice= 2 hours
Tuesday: hiit...strength training with sprints thrown in every few minutes. (The running portion ends up being 2 miles) Also planks.
Wednesday: rest day
Thursday: hiit...strength training with short running intervals thrown in. Not quite sprints, but faster than my normal running pace. (Again, 2 miles) Also planks.
Friday: 6+ mile run
Saturday: strength class
Sunday: 10+ mile run
Well I'll post my current routine, but I don't think there is a "perfect" routine out there. It depends on your goals and interests. I'm doing an ABA routine right now so I'll post 2 weeks. I do hanging leg raises when I feel like it but since I'm doing compound lifts I don't see ab work as terribly efficient or necessary :)
I go hiking or for walks on the weekends when the weather cooperates :)
A - Squat, bench press, push ups, rows
B - Dead lift, shoulder press, assisted pull ups
Monday - A
Tuesday - cardio
Wednesday - B
Thursday - cardio
Friday - A
Tuesday - cardio
Wednesday - A
Friday - B
I do upper body and abs on Mondays and Thursdays, plus cardio of some sort (Monday is an hour long Body Combat and Thursdays are usually Zumba). Tuesdays and Fridays are lower body, abs, and cardio (Tuesdays are elliptical days and Fridays are another body combat class). Wednesdays and Saturdays are swing days for me (if I miss a day earlier in the week, I'll make it up on those days or take the day off if I need to). Sundays are usually yoga or off days. That schedule works for me, but it's taken me a while to come up with something I actually enjoy and stick to.