My General Workout Plan

A lot of people have been asking me what I do for workouts so here it is.

I am not going to a gym currently, just working out at home and using my parents exercise bike and running outside since it is nice most days.

I work out everyday. People claim you need a rest day, I do have days where I cut myself some slack but with the cycle I am on, each muscle group does get a rest day. I find it hard to stick to a fitness regimen if I have off days.
Every other day I do cardio, usually running a mile. Once I can run the mile regularly without stopping at all, or I hit an 8 min mile regardless regularly, I will increase to 1.5 miles (building up distance and aiming for better times as I get stronger) On crappy weather days I'm doing an interval set on the exercise bike where I am struggling decently on the tough parts  for minimum 20 minutes, goal to be an hour, depends on the time I have that day. Cardio is my weakest area, I hate it but it is necessary. On my off cardio days I still try and get moving with at least some hiking or a decently long walk.

Strength training is a 3 day cycle: legs and butt, abs and shoulders, arms and chest.

• Legs day:
  
  100 normal body squats (4 sets of 25 soon to be with weights)
  100 lunges (same set up as squats)
  50 heel raises each foot (http://www.youtube.com/watch?v=2wDwvNNLikU)
  50 back kicks each side - will add ankle weights soon
                 (http://www.youtube.com/watch?v=96yV-kx88HI )

  
  Abs/shoulders: 
  100 hanging 3 way leg lifts (usually 5 sets of 20)
      (http://www.youtube.com/watch?v=Z3IlzT1WcAE) - ideally you want to get knees to your chest
  20 (soon to be 30) shoulder pull ups (http://www.youtube.com/watch?v=rdaOhG2ABhg)
  P90x- Ab ripper X video
  Reverse crunches added this week, I haven't maxed those out to see how many yet
• Arms/chest day:
  
  20 reps each of 3 different kinds of pull ups- wide arm, chin up (palms face me), and neutral grip
            Generally I get cocky and try to do about 5 1-handed pull ups each arm too.
  30 push ups (military style)
  40 bicep curls each arm *
  40 tricep kick backs each arm *
            (http://www.fitlink.com/exercise?type=free+weight&exercise=tricep+kickback)
  20 extend straight forward like a slow punch *
  20 chest flys *
                 * = (using a weight that is comfortable but takes work)
  30 push downs (push ups on your back)
         
• On top of all of this, I am also in a build up fitness challenge for may which is the following schedule: (I do the stated time for standard, left and right side planks)
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May 1, 2013

Like the road to fitness, blogging has to start somewhere. This is my first step :) 

Today I started this fitness challenge suggested by a friend of mine. I  am already in decent shape but wish to tone up and push myself harder and farther into the best shape of my life. Beyond this, I am running, doing ab ripper-x from the p 90 x series, and targeting other muscle groups with a series of other workouts. I am also changing my eating habits to reduce sugars fat and carbs, increase protein intake and overall eat better with a lot more home cooking and fresh foods. I will post recipes here, my daily workouts, progress photos, tips and anything else fitness related that fits.  I am a vegetarian but for those who eat meat most recipes can be easily modified to include animal proteins. 
Fitness Challenge:

Today's tips: myfitnesspal.com and mapmyrun.com are gems. I also like fitisthenewblack.me as a blog to reference. 

Recipe of the day: 
Chocolate Coffee Homemade Protein Shake 

1/2 tray of ice, 1 cup of cold coffee (the stronger the better in my opinion), 1 scoop chocolate protein powder (I am using Body Fortress Super Advance Whey Protein: 170 calories, 7g carbs, 30 g protein, 2.5 grams of fat per scoop) 

Great for a quick grab and go snack or meal replacement. Very refreshing in the summer. Healthy alternative to ice cream shakes!