Diet/Food

My Workout Regimen

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A lot of people ask me with how busy I constantly am, how I fit in the time to get to the gym for and hour and a half/2 hours depending on my workout. And with how busy every day is for me, it is a struggle some days, but as I always mention the importance in having your day pre-planned out in a daily planner, it is so helpful, and I wouldn’t be able to do everything I do without it.

But for me my typical weekday starts about 4:30/5 am, and immediately I go to the gym and get my workout in before my day starts, so I’m not going throughout my day dreading the fact that I am already tired, and I still have to go to the gym.

For me personally, I have learned I have to get the hardest tasks out of the way first, while I’m feeling much more productive and ready to take on any task, so that they are done and out of the way, and I no longer have to worry about them Well for me, going to the gym is one of those hard tasks I have to get out of the way. Not because I have anything against the gym, but simply because it requires so much energy, that if I wait to go by the end of the day, I can’t put my all in, and my workouts aren’t the same.

Before reading this, as the reader, you have to understand that every body is different, and different workouts will do different things for everybody. For example, my current fitness goals involve slimming down/leaning out, getting better at cardio, and then strengthening mainly my core and my legs, as that is what I need to further myself and get closer to my goal of rodeoing and barrel racing competitively. Your workouts may be different, regarding what you are trying to achieve.

My workout regimen changes biweekly, so what I do on Monday, Wednesday, Friday, are all one muscle group, and then what I focus on Tuesday and Thursday, are the same muscle groups, so the second week, my MTW (Monday, Tuesday, Wednesday) and TR (Tuesday, Thursday) schedules flip

So my first week goes-

Monday-

Wake up at 5am, do 45 minutes of fasted cardio. Depending on where I’m at physically, I will either increase or decrease the increments of my settings, but I speed walk around 3+ mph, at at least a 5% incline. This helps to get your heart rate up, as well as sweats out lots of toxins and burns fat! It also helps to warm up your muscles for the workout after.

From there, I then do my core work outs, which consists of plank variation sets. I start each set at 30 seconds, and add 15 seconds every 2 weeks. The variation I use is, forearm plank, then side plank on each side, and do it 3 times.

After I have done all of my planks, I go into focusing on my legs. On Mondays, my leg work out is-

  • 25 shoulder bridges,
  • 20 squats
  • 50 donkey kicks (each leg)
  • 20 clams (each leg)
  • 25 shoulder bridges
  • 20 squats
  • 40 walking lunges
  • 20 curtsy lunges
  • 25 shoulder bridges
  • 20 fire hydrants
  • 50 donkey kicks (each leg)
  • 20 shoulder bridges

After, I then do about 30 minutes to an hour of yoga, just to stretch out and make my sore legs feel a bit better, and cool down!

Tuesday

On tuesday mornings, I wake up at 5am again, then do the same fasted cardio, and the same core workout to start off my workout.

It’s arm/back day! The workout I’ve found to workout is below, and I do three reps of each. All the weights I’m using are dumb bells, and you can adjust your weight accordingly.

  • 10 renegade rows
  • 10 seated military presses
  • 10 one arm lat raises
  • 10 standing rear delt rotations
  • 10 front raises
  • 10 bent over rows
  • 10 peck flys
  • 10 standing hammer curls
  • 10 bicep curls
  • 10 wide curls
  • 10 tricep kickbacks
  • 10 standing skull crushers

After I can’t feel my arms anymore, I then do the same cool down of 30 minutes to an hour of yoga.

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Wednesday-

As always, wake up at 5am, get in my fasted cardio, which, by this day I’m pretty sore, and get kind of lazy, and don’t want to spend that much time on the treadmill, so instead I kill my legs and get my heart rate up with one of the prefixed settings on the stair climber machine, since I’m lucky enough that my gym has one. If your gym doesn’t, then stick to the original treadmill for your fasted cardio.

After I get my heart rate and my body already burning fat, I do the same core as always.

Then I go into the same leg workout that I did Monday, since the rest of the week is pretty repetitive here on out.

Thursday

Sorry, it’s boring from here on out since like I said, it gets pretty repetitive, but it’s the same workout as Tuesday.

Friday

You guessed it, it’s the same exact schedule as Monday. The only difference I make, is that I do more yoga, since I’m typically really sore by now. At the end of yoga, I also roll my muscles out with a foam roller, which helps with recovery a lot. Rolling out your muscles will hurt in the moment, but is totally worth the pain.

And remember, the second week of working out, Mondays, Wednesdays, and Fridays just switch with Tuesdays and Thursdays.

After reading this, if you decide it sounds like the workout for you, just remember that everybody is different, and you may need to alter the intensity of some of the repetitions, whether it’s increasing or decreasing them, in order to reach your goals.

For example, if you’re looking to lean out, decrease your weight load, and increase your reps, however if you’re looking to bulk up, then you should increase your weights, but lower your reps.

After each workout, I don’t eat until an hour afterwards, so that my body keeps burning off more fat. Which is another reason it’s easier for me to work out so early in the morning, so I can simply spend that hour showering and getting ready for my day.

Also after my workouts, I eat eggs, or egg whites with spinach and a little bit of peanut butter straight out of the jar on a spoon, to really up my protein, since my diet requires a lot more protein. I also start my day with a glass of KetoCoffee (even though my diet isn’t keto) and a two scoops of chocolate greens. It tastes absolutely great, and they really do work! I’ve been using this stuff for just two weeks now, and over all, I’ve already lost 25 pounds!

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