Tuesday, July 5, 2011

Work Out Plan for the Week

I have been surprised by the overwhelmingly positive response to my last post.  Since I've been getting messages from people wanting me to continue on the subject of getting healthy/losing weight, I thought that I'd go through my typical week as far as work outs go.  I took some notes the last couple of days so I could share. 

Monday - Wednesday - Friday

- 65 minutes on the treadmill
     - Run 3 miles @5mph (my knees are still a bit sore from the 5K, so I'm saving 5.5mph and above   for next week)
     - Walk for the rest of the 60 minutes @4mph and then do a 5 minute cool down
- 3 sets of 12 reps on all of the weight training machines
- A ridiculous amount of stretching
- At home - 150 crunches on a work-out ball

Tuesday - Thursday - Saturday

- 65 minutes on an elliptical
     - The interval setting at a decent pace (typically burns about 780+ calories)
- Bike 35 minutes with a bit of resistance (typically burns about 160-170 calories)
- At home - 150 crunches on a work-out ball
     - A couple of rounds of Wii boxing

It may seem a bit excessive to some, but it's working really well for me.  I actually love to work out.  I'm able to spend so much time at the gym because our base has a family room with a children's area.  I  work out while watching my kids :)  I push myself really hard, so my legs are typically a bit on the sore side.  I told my mom that I end up walking around smelling like a tic tac thanks to icy hot.  According to her, my new perfume is Eau de Icy Hot :) 

I asked people on Facebook to share some of their favorite running songs the other day, so I'll try to share some of mine in the next few days.  I absolutely have to have music while running or it feels like a chore. 

I'm still trying to work up the courage to post my month by month pictures on here.  I have the first month's pictures, but I am taking the second month's after pictures on Sunday. 


  1. If you can go find DJ STICKY BOOTS (www.djstickyboots.com). He is one of my favorite DJ's. If you aren't partial to listen to all Christian main stream music, he ain't too bad. :-)

  2. Chariss SchaeferJuly 5, 2011 at 7:12 PM

    I use my pandora on my iphone while I run. I find that my Kesha or Black Eye Peas stations produce the best music to run to because the majority of the songs are up-tempo. Good job by the way :)