Daily Ramblings – Workout Routine – Week of December 15, 2019

Tags

Cardio, Exercise, healthy living, HIIT, Home Workout, Workout Routine

Here we are, getting closer and closer to Christmas. I can’t wait!!

This week we’re going to change it up again. I’m going to do 30 minutes of HIIT throughout each day using the steps on one of my stairways.

Stair steppers are tough, but they really get the blood flowing. All from the comfort of my home.

Monday – Saturday

• 30 Minutes HIIT at home

Sunday

• Yoga and Stretching for 30 minutes

See you at the finish line!

Dave

Daily Ramblings – Workout Routine – Week of September 30

Tags

6-day split, Cardio, healthy living, HIIT, Lower Body, Pilates, Upper-Body, Weights

We are moving into a 6-day split this week. This is the routine this week:

• Monday Upper Body
• Tuesday Lower Body
• Wednesday Upper Body
• Thursday Lower Body
• Friday Upper Body
• Saturday Lower Body
• Sunday Day Off

My AM workout will be a 5-minute HIIT session. My Afternoon will be weights on the above schedule. My early evening workout will be a Pilates session.

Have a great week everybody!

See you at the finish line!

Dave

Daily Ramblings – Workout Routine – Home Workout

Tags

Ab Work, Bicep Curls, Calf Press, Chest Press, HIIT, Home Workout, Squats, Triceps Press

AM:

• Squats
• Calf Presses

PM:

• HIIT Cardo (Stair Stepper)
• Bent Over Row
• Bicep Curl
• Tricep Press
• Lateral Raise
• Chest Press/Fly
• Bicycle Crunch
• Russian Twist
• Side Plank Left
• Side Plank Right
• Reverse Crunch
• Plank

Daily Ramblings – Workout Routine – Back and Calves

Tags

Bent Over Row, Calf Press, Cardio, HIIT, Home Workout, Lat, Pull down

Cardio:

• HIIT Cardio 20 minutes

Compound Set:

• Lat pull down 1×10;1×10;1×10;1×10;1×10;1×10
• Neutral-Grip pull down 1×10; 1×10;1×10;1×10;1×10;1×10
• Under-hand pull down 1×10; 1×10;1×10;1×10;1×10;1×10

Super set:

• Bent over rows 1×20; 1×20; 1×20
• Calf Press 1×20; 1×20; 1×20

See you at the finish line!

Dave

 

 

Daily Ramblings – Workout Routine – Cardio Day

Tags

Cardio Day, Elliptical, Hacks, HIIT, Rowing Machine, Stationary Bike, Step Machine, Treadmill

Yesterday’s workout was HIIT cardio. I like to vary the equipment I use and yesterday it was the elliptical.

Yesterday’s Workout:

• Planet Fitness, Elliptical Machine, Interval Program, 20 minutes.

As most of you know, I fell off the exercise wagon this last few weeks. We had family come in from out of town, and all the other excuses that come to mind. Each of us has little tricks or hacks to get something done. For me, it is just going to the gym. If I can get myself into the parking lot, I’m going to workout. The workout itself is enjoyable, it’s the getting there that stops me from consistently working out from time-to-time.

What is your hack or trick to get to the gym, especially on those days you would rather be somewhere else? Respond in the comments below.

 

See you at the finish line!

Dave

Daily Ramblings – Workout Log – HIIT Cardio

Tags

Cardio, HIIT, Planet Fitness, Treadmill

Happy Saturday, Readers!

Today, I worked out at Planet Fitness to get in my 20 minutes of HIIT cardio. HIIT cardio is dynamic, not static. Static Cardio is doing 20 minutes without any changes to the pace or timing of the exercise. HIIT cardio is moving between high levels of activity followed by a very slow pace to relax. This is done over and over (rinse and repeat) until you hit your goal. HIIT is much more intense, but also more beneficial, particularly if you are looking to burn calories.

https://www.muscleandstrength.com/workouts/best-hiit-workouts

I’ve included the above link for your review if you’d like to get a better idea of what I’m talking about. HIIT training isn’t just treadmill, elliptical, or bike workouts. It can also use light weights and bodyweight exercises in your home. The key is high intensity for short duration (1-2 minutes) followed by a rest period of 30 seconds to 1 minute. Not only do these workouts really stress your cardiovascular system, they also help you continue to burn calories after you’ve left the gym.

Today’s workout:

20 minutes HIIT (Hill Routine level 10)

See you tomorrow!

Dave

Daily Ramblings – Workout Log

Tags

Cardio, Exercise to Music, HIIT, Huffington Post, Music

Today’s Workout

Today was another cardio day. Today I stretched a bit to achieve 50 minutes total on the treadmill, following the same HIIT regimen used yesterday.

Cardio

50 minutes (including a 5-minute cool down).

Music

I love to listen to music while I work out. When I’m doing weight lifting I like heavy metal. It is aggressive and loud and really gets me going. When I do cardio, however, I enjoy the trance music genre. The steady beat makes it easy to get into a rhythm and is very hypnotizing in nature.

If you haven’t listened to music while working out, I highly recommend it. Check out this article published by the Huffington Post

Thanks for stopping by!

See you tomorrow…

Daily Ramblings – Workout Log

Tags

Cardio, Exercise, healthy living, HIIT, Treadmill

Today’s workout

Again, another day of knocking out some cardio. Today I did 35 minutes on the treadmill. Today I did some HIIT training, instead of static cardio like yesterday.

I start at a certain level for the first 2 minutes to warm up, then increase the intensity by elevating the angle of the treadmill by 1% every two minutes. When I’ve done these three times, I descend the platform back to my beginning level.

Here’s the example if you’d like to try this:

• 2 minutes level 1
• 2 minutes level 2
• 2 minutes level 3
• 2 minutes level 4
• 2 minutes level 2
• 2 minutes level 3
• 2 minutes level 4
• 2 minutes level 2
• 2 minutes level 3
• 2 minutes level 4
• 2 minutes level 2
• 2 minutes level 3
• 2 minutes level 4
• 4 minutes level 5
• 5 minutes cool down
• Total workout time: 35 minutes

Once this is comfortable, you can elevate your starting level and continue upwards. Great Saturday workout. You’ll get a really good sweat going.

Since I lift weights Mon-Thursday, I do cardio or take the day off on Friday, Saturday, and Sunday. This week I’m feeling motivated, so it’ll be cardio for all three days. On Monday, we start week 3 of the final phase of the shortcut to size program I’ve been following for the last 10 weeks.

Cardio is important because it works the cardiovascular system and helps build your body’s ability to process oxygen. This can really do wonders for your weight routine particularly on those days where you are shooting for hypertrophy and a lot of repetitions.

I hope everyone is having a terrific Saturday!

See you tomorrow!!

Daily Ramblings – Workout Log

Tags

Cardio, Elliptical, High Intensity Interval Training, HIIT, Macros, Treadmill

Today’s workout

Today was a non-lifting day, but still a great day to get in some cardio.

35 minutes Treadmill

35 minutes Elliptical (HIIT)

Cardio is a good way to achieve consistency in a workout but still gives the muscles we worked on Monday and Tuesday a break as they recover and adapt to the stresses placed on them.

I’m going to stick with Wednesday, Saturday, and Sunday for my cardio days and will mimic the above until the end of the 12-week shortcut to size workout is completed. I still have this week and next week to complete Phase 2 of the program, with another 4 weeks in phase 3, which is the final phase of this particular weight lifting program.

If you would like access to this or any other of Jim Stoppani’s workouts, simply go to www.jimstoppani.com.  He offers a 30-day trial on his site, which includes all of his articles on nutrition, exercise, and supplementation. If you have no idea what you are doing and would like to get some great information that is continually updated by Jim and his team, I cannot recommend this site enough.

Yesterdays’ Macros

Carbohydrates 178g; Fat 98g; Protein 239g

Tomorrow we’ll be attacking Shoulders, Traps, and Calves, followed by the final workout of the week on Friday, which will involve the Quadriceps, Hamstrings, Abdominals and Obliques.

Have a happy Hump Day!

See you tomorrow!!