Following is current workout schedule - I've been on this schedule since mid March 2014. Looking to make tweaks to increase muscle, decrease fat, improve stamina and strength. I've gotten some decent results so far but can always improve!
Sunday
Rest day (house chore day)
Monday
4:45 AM - Gym. Generally a cardio workout. 30 mins stair stepper, 15 min rowing machine and the fastest mile I can possibly run. I've just made it down to 8:31 a mile (can only do for 1 mile though!) I usually run it at an incline of 3% at 6.8 to start and gradually work way to -1% lowering each 1/4 mile while increasing speed to end between 7.8 - 8.2. I vary this workout at times depending on how I am feeling. I may add some walking at an incline or switch up intensity and length of each exercise.
4:45 PM - 1.5 - 3.5 miles outside at a local park, followed by a 1 hour long boot-camp fitness class
Tuesday
5:15 AM - Gym. Barbell group fitness class
5:00 PM - Longer run outside at park - 3.0 - 4.5 miles at around 9:40 mile. Working on speed and distance - slowly (when I started endeavors I was running at close to 12:00 a mile!)
Wednesday
4:45 AM - Gym. Weight lifting, generally focusing on upper body. Arms, shoulders and back. I do a few sets of leg presses but that is it as far as legs go. We do so much leg work in boot-camp and barbell class I haven't added any extra "leg day" workouts.
4:45 PM - 1.5 - 3.5 miles outside at a local park, followed by a 1 hour long boot-camp fitness class
Thursday
5:00 PM - Long run day at the park. 3.0 - 4.5 miles. Sometimes I will do a little mini boot-camp on own and just do a short WOD. Just depends on how I am feeling. I've considered skipping the run and making this another rest day...
Friday
4:45 AM - Gym. Another cardio day. Nothing set in stone. I just decide when I get there. Today was 40 mins on the stair stepper then extra stretching.
4:45 PM - 1.5 - 3.5 miles outside at a local park, followed by a 1 hour long boot-camp fitness class
Saturday
7:30 AM - 1.5 - 3.5 miles outside at a local park, followed by a 1 hour long boot-camp fitness class
Now that summer is here we can add in some swimming with the family and friends on weekends.
Every now and again I will meet a friend at the gym during some "off" hours as well (or if the weather doesn't permit the boot-camp class I'll go to gym instead.)I really need help tweaking diet. I have been on a 80% paleo diet for 1-1/2 years and think it is time to add in more carbs with all this working out. I think the low carbs are preventing me from converting the fat into muscle! Seems to be hanging on even though I am working butt off (literally! haha). The boot-camp class measures, weighs and does body fat% at the beginning of every month on the day we have our fitness evaluation. The numbers are slowly changing but it doesn't seem fast enough for all I am doing!
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