My Workout Routine

Soon I will post links to explain the exercises I do.

I workout for 1 hour every day making sure not to work out the same muscles 2 days in a row.

DAY 1 CARDIO 1
DAY 2 FLEXIBILITY 1
DAY 3 WEIGHTS 1 and 10 min cardio
DAY 4 FLEXIBILITY 2
DAY 5 CARDIO 2
DAY 6 FLEXIBILITY 3
DAY 7 WEIGHTS 2

On Week 5 I added walking for 15 mins 3 days a week, find out why here.

B4 Each Workout:
chi kung
visualize burning the calories

At End of Each Workout:

Back stretches
open your mouth as wide as you can hold for 10 sec, repeat.
jaw movement
lip bbbbbbbb
humming
tall stretch
side stretches
shoulder stretch
forearm stretch
chest stretch
leg stretches


CARDIO 1:
5-15 min Standing Meditation [ENDURANCE]
reach each hand to opposite knee in between knees [ABS]
Pretend you have a bag in each hand then lift bags up bend elbow [CHEST & ARMS]
Outstretch arms to side then do bicep curl [BICEP]
horizontal bird flap [SHOULDERS]
Standing: do karate hand heel punch alternate each hand in front of chest [SHOULDERS]
swinging tennis racket - forward and backhand [CHEST, SIDES]
sit and contract the abs for 30 sec [ABS]
Standing hold vertical situp for 10 seconds then Stretch back [ABS]
30 min cardio video [CARDIO]
Sprint [CARDIO]

SPA 1:
high leg kicks
upper body stretches
arms clasped behind back and pull up as high as possible
ROM
Face Massage

WEIGHTS 1:
5-15 min Standing Meditation [ENDURANCE]
Standing Thigh lifts - inner [THIGHS]
Standing Thigh lifts - outer - cross leg in front towards other leg
[HIP]
Standing Butt crunches [BUTT]
Standing Back leg lift straight out [BUTT]
Sitting Knee lifts [KNEES]
Standing Ankle lifts - lift up on balls of feet [CALVES]
Resistance band exercise video 5 MINS
Vertical Swim [SHOULDERS]
Tennis serves [UPPER BACK & SIDES]
Standing Cross over alternate one arm higher one lower across chest - like swimming [CHEST, SIDES, WAIST]
Lay across bed's width on your stomach with legs hanging over side kicking repeatedly as if you were swimming [LEGS]
Lie on back, Place your hands under your hips. Lift your legs 6 inches off the floor and begin walking, raising each leg approximately 36 inches off the ground. Keep your legs straight and moving. This is a four count exercise [ABS]
Lie on back with knees bent tilt knees to one side then the other keeping your shoulders on the floor [ABS, BACK, HIPS]
Standing pump both fists down (just like you would do a situp lying down) [ABS]
Standing slightly lean back from waist [WAIST, ABS, BACK]
Standing tricep kickback [TRICEPS]
Sprint [CARDIO]

SPA 2:
5 tibetans
Sitting contract the abs for 30 sec while breathing naturally [ABS]
lower body stretches
back stretches
ROM
massage

CARDIO 2:

Standing pretend to pull lawnmower string do both sides [ABS & TRICEPS]
Wall pushups, 2 types [CHEST & SHOULDERS]
Wall sit with tiny arm circles
Shrugs - arms center pull up imaginary bar with shoulders
[SHOULDERS]
Standing push each arm up to ceiling cross over alternate one arm higher one lower [CHEST SIDES YEAH!]
Stand in weedeater position - then lift arm out to side as though holding dumbell [ARMS, CHEST, SIDES]
Side bends [WAIST]
Tae Bo - 25 MINS [CARDIO]
Sprint [CARDIO]

SPA 3:
5-15 min Standing Meditation [ENDURANCE]
All stretches - upper body AND lower body
ROM
massage

WEIGHTS 2:
Resistance band exercises 5 MINS
Military arms [SHOULDERS]
Standing simulate chopping wood over head fists together [SHOULDERS]
Standing fold arms over chest and do a situp [ABS]
Swing outstretched arms across torso to right then to left
[SIDES]
Standing backwards rowing [UPPER BODY]
mini waist crunches [WAIST]
*transversals
Butt crunches [BUTT]
5 tibetans