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

Arm and Shoulder Exercises

There's no greater proof that you don't need any special exercise equipment than these military arm and shoulder exercises. A few times over the years I've done these and each time I've had immediate and fantastic results! I highly recommend these exercises. Afterall if you think about it military people are required to have excellent fitness.

Here's the link to the exercises:
Military Shoulder and Arm Exercises

I do these once a week, but they can be done 2-3 times a week.

Tae Bo Free Online Videos

One day a week I do the Tae Bo videos in my workout routine. You can watch them for free online at youtube. I do part 1 through 3 in a row.

Here's the links:
Tae Bo Part 1
Tae Bo Part 2
Tae Bo Part 3

Tae Bo by Billy Blanks is an exercise that simulates boxing, and I find it a good workout.

Resistance Band Exercises

I bought my mom a resistance band from Walmart a few years ago for about $7 but she never used it. Anyhow I've always thought that these exercises are good because they work your muscles better than lifting weights. They're really easy to do and effective. If you can't afford a resistance band you can do them without it but the resistance band definitely takes the exercise to a more intense level.

Free Resistance Band Exercise Video 5 minute Workout

You might be able to make your own homemade one with a bungee cord because really that's what it is like - a jump rope length cord that has resistance to it - especially when you stretch it with the exercises.

I measured my band it is approximately 52 inches long and it looks like this one, except mine is orange:

ROM Exercises

ROM = Range of Motion

I do these exercises at least once a week, but I'm sure I could benefit from doing them every day! They're easy and only take like 5 minutes plus they are really important for joint health and flexibility.

Here's the link:
ROM Exercises

I highly recommend them for their health benefits plus their easiness - pretty much anyone regardless of their current fitness level or obesity level can do these!

5 Tibetans

The 5 Tibetans are a "stretching" sort of yoga exercise that really do have amazing effects but I admit are hard to do. I do them twice a week.

This is the book I have that shows you how to do the exercises:
The Five Tibetans, by Christopher S. Kilham

When starting out I do no more than 10 to get used to the exercise and to not fall over plus they're really hard and I can't do 21 yet!

In essence here are the five moves (each is supposed to be repeated 21 times):

1 - spin with arms out 21 times to left and then 21 times to right.

2 - lift legs without bending knees to a 90 degree angle and return to starting position.

3 - on knees lean back with hands on hip.

4 - sitting up legs flat you put your hands to your sides and then lift your body up into a bridge shape.

5 - with your toes pointed to support your body you hold you torso up and then pull yourself up to bent "V" shape.

Here's what the moves look like:

Zhan Zhuang

Zhan Zhuang is a "standing meditation" that I've found really beneficial! First off it increases my stamina and endurance which I have always had issues with. Secondly, it really challenges my ability to stay focused because standing in one position for 5-15 mins really takes effort on my part. And thirdly, it really does take my mind elsewhere - like I feel like I've traveled somewhere else - like if I imagine standing on a beach watching the ocean waves roll in it's almost like I am experiencing that even though I'm standing in my small bedroom.

How to Do Zhan Zhuang Exercise

Benefits of Zhan Zhuang

And you can always google Zhan Zhuang to learn about the history of it!

Here's what the pose looks like:



I stand like this for 5-15 mins three times a week.

Youtube Downloader

For convenience I download the exercise videos I want to do from youtube using a simple free program called: Youtube Downloader.

I've used this program for a couple years without any problems and it works great! You simply copy and paste the url for the video into the program and click download. Then you convert the video selecting the box marked convert and selecting the file you downloaded. It couldn't be easier!

The great thing is that it allows me to have the exercise videos available whenever I want them and I don't need an internet connection to watch them.

Back Exercises

I learned some life changing back exercises from my Tai Chi teacher in College. When the back is healthy the whole body as a result is much healthier. I have done these back exercises every day for 11 years and I swear by them! They are easy to perform and I can't imagine my life without them. I would say they are just as important as a good professional back massage.

I'll start by stating that these are done standing up with legs apart and knees slightly bent.

Then you simply roll the spine upwards so that each vertebrae is moved. I wish I could describe this better. Although they are easy to perform they're a bit difficult to describe. When I get a chance I will do my best describe them and if possible I will look for a video or a series of pictures to illustrate the movements.

Chi Kung

I've been doing Chi Kung for about 11 years. It has taken me places I never imagined. I do it before my exercise each day. I learned my Chi Kung set from my great Tai Chi teacher in College. I've been scouring youtube for videos with the same moves I perform but have not yet found one. When I get a chance I will try to describe the motions. They are simple and yet so effective.

Weight Training Exercises

I will post my weight training exercises as soon as I can!

Cardio Exercises

I do cardio three times a week. The cardio I do are:

Tae Bo
Sprinting
Cardio Workout Videos

I will post links to my youtube cardio workout videos soon.

Also see my post on: Free Tae Bo Videos

For sprinting all you need is a stretch of space outside - such as road outside your house. Sprint for like 10 seconds and then walk for 10 seconds and repeat for at least 5 minutes. I have a circular driveway so I just go in a big loop, but if you have a straight stretch of road you can always just go one direction, then turn around and go the other.

Stretching Exercises

Jaime Brenkus is a physical trainer and long time ago we purchased a 6 set of VHS tapes from him - to this day his 15 minute stretch tape is the best I've ever found! I looked him up online and found very little, only a few of the videos from my set but not the stretching video so I'm sorry I can't provide a link to it. However I'll do my best to list the stretches he does. He suggests you hold each one for about 20 seconds.

When I get a chance I'll post a description of each stretch - it does stretch out every part of the body in 15 minutes!