Sample Workout Schedule

It is important for a good workout to have both cardio and strength training components. My rule of thumb is 20 minutes of a good cardio workout within your target heart rate range, followed by a series of strength training exercises. I like to do cardio first so that 1) you get it over with and 2) it helps warm up your muscles for strength training. As I mentioned in the intro to strength training post, it is important to work all major muscle groups. This sample schedule will give you an idea of how to do that.

Monday :

Cardio 20 minutes (running, walking, biking, swimming, exercise dvd, etc)

Biceps : Isometric Bicep Curls, Bent Over Rows

Back: Back Extensions

Calves: Toe Raises on Step

Core: Super mans, Crunches w/ medicine ball, Bicycle crunches

Wednesday:

Cardio 20 minutes

Triceps: Triceps Extensions, Push ups

Chest: Flies on Ball

Hips: Lateral Leg Raises

Core: Planks, Rotating Abs, Jack Knife Sit Ups

Friday:

Cardio 20 minutes

Shoulders: Arnold Press, Lateral Raises

Quads/Hamstrings: Wall Squats w/ Anterior Raises, Ball Jump

Core: V-ups, Planks, Criss Cross