My Current Training Routine

My current workout split is 6 days….Do I recommend 6 days?  I think there are a lot of variables that come into play and this is what works best for me at this moment.  I will probably cut to 5 when I start prepping and doing an active recovery day instead of a training day…..but since I’ve been adding daily stretches I’m not sure if I’ll need to….we’ll see.  This is what I do…”wrong or right”….”good or bad”….you may agree or disagree….remember…..DoU.  No need to hate or duplicate.

 Monday: 

Rest and sleep in until 645am…..ahhhhhhhhhh sssssssleeeeeeeppppppppp is so wonderful.

Tuesday:

Plyos…..the way that I do my plyometric training is that I will do a lifting movement followed by a jumping movement.

4 different exercises – 3-4 sets

For instance:  Squat – 10-12 reps, directly followed by 10-15 jump squats….my theory…use slow twitch muscles with the lift and then use fast twitch muscles directly after until fatigued.  Overall plyometrics is supposed to help with speed and strength.  Strength = bigger muscles.  I want bigger glutes = plyometrics.

Does it work? I’ll let you know if a few months. 

Cardio – 45 min teach circuit class

Wednesday: 

Heavy Shoulders….3-4 different shoulder movements – 4-5 sets approx. 6 reps

 Cardio – 30 min will practice step aerobics routine for Thursday’s class

Thursday:

               Moderate Leg day….5 different movements – 4 sets 10-12 reps. 

             Cardio – 45 min step aerobics

Friday:

               Arms….. 6 different movements – 4 sets 8-12 reps

          Cardio – 30 min practice step aerobics….I like step atm….it gets my heart rate up and it goes by fast

Saturday:

               Heavy Legs …..4-5 different movements – 4 sets 4-8 reps

Blood Flow Restriction for shoulders.  1 exercise 1 set….I do the one 30 reps/15/15/15 with 30 second rest in between.  BFR training is supposed to let you overwork the muscle without putting the extra strain on your joints….it temporarily cuts off the blood flow to the muscle.  Trying to grow my shoulders….I’ll let you know if this works…

 Cardio…30 min – I just started doing stair master but I’ve noticed that my hip has started bothering me lately again so am wondering if it’s related – so I’ll try treadmill or elliptical and see if it decreases my hip pain.

Sunday:

               Back and rear delts…..5-6 different movements.  4 sets Back 6-8 reps; rear delts 12-15 reps

Cardio – (Weather permitting) 45 min hills….run up walk/jog down…over and over and over and over J

Abs – 5 minutes 6 days a week.  Mostly lower abdominals (less developed on me) – body weight exercises, once or twice a week I’ll add weighted movements.

 Stretching – Current goal - 10 min 6 days a week (somedays more/somedays less)

That’s what I do - every week at this point of my journey.