Fitness is very important to me and to my family. Almost every illness running in my family is related to weight gain and being over weight or morbidly obese. Since I don’t want those illnesses and I have 10 examples in my family where weight gain has led to diabetes, high blood pressure and sleep apnea, I make a point to exercise. My gym of choice is Planet Fitness.
Monday
My Monday and Tuesday workout routines are very similar because I go to the gym with my brother at 11:00am and watch the Price is Right. I plug in 45 minutes at 3.2 with a 2.0 incline. With the five minute cool down, my cardio workout and the Price is Right end at the same time.
After the treadmill, I hit the weights for an upper body day.
Seated Dips: 3 sets of 15, 60 pounds
Arm Curl: 3 sets of 15, 30 pounds
Lat Pulldown: 3 sets of 15, 60 pounds
Chest Press: 3 sets of 15, 50 pounds
Monday Night
Around 7:00pm, I go back to the gym and do 60 minutes on the exercise bike while watching either Pawn Stars or Cold Case Files. Sometimes I can even catch an episode of Project Runway.
By the end of Monday, I typically have two hours of cardio and a round of weights for a total calorie burn between 700 and 800.
Tuesday
Tuesdays are just like Mondays. I go to the gym at 11:00am and watch the Price is Right from 11:15am to noon which gives me 45 to 50 minutes of cardio.
After the cardio, I do a lower body circuit.
Leg Press: 3 sets of 15, 110 pounds
Calf Raises: 3 sets of 15, 60 pounds
Leg Extension: 3 sets of 15, 50 pounds
Leg Curl: 3 sets of 15, 60 pounds
Back Extension: 3 sets of 15, 110 pounds
Ab Machine: 3 sets of 15, 30 pounds
Rotory Torso: 2 sets on each side, 90 pounds
Tuesday Night
Around 7:00pm, I go back to the gym and do 60 minutes on the exercise bike while either watching Cold Case Files or Pawn Stars. I burn between 700 and 800 calories on Tuesday.
Wednesday
I take Wednesday as a rest day.
Thursday
45 minutes Arc Trainer
The Arc Trainer is a fantastic piece of cardio equipment. In 45 minutes I can burn between 450 and 550 calories. I typically choose levels of between 15 and 20.
Thursday Night
30 minute express workout
The 30 minute express workout is 20 stations; 10 weight lifting stations, and 10 stepping stations. The circuit provides both a weight lifting and cardio workout. The machines cover every major muscle group including abdominals.
Friday
Friday and Saturday are light days at the gym. Mostly this is due to the closing time. Friday night my gym closes at 9:00pm, and Saturday and Sunday the gym closes at 7:00pm. I don’t have time to get in a good second workout, so my weekends are all cardio and rest.
45 minutes treadmill, 2.0 incline, 3.2 speed
Friday Night
60 minutes bike, level 6
Saturday
60 minutes treadmill, 2.0 incline, 3.2 speed
Sunday
Sunday is also a rest day.