Over the years I have tried high intensity interval training [HIIT], circuit, aerobic, strength training and others, but my favorite fitness routine is always strength training with weights; as in weightlifting. My fitness routine is a five day split during the week, and I train back, chest, legs, shoulders and arms on Monday through Friday. I also include abdominal exercises on these days.
My scheduled fitness program
This is my “training schedule” and I try not to deviate from it because it makes me feel good. I focus on one body part for one hour, and do a combination of weighted exercises for that body part.
For example, my fitness routine for my back includes a combination of exercises to target my entire back. A typical back day can consist of lat pull downs, close grip pull downs without a seat, up right dumbbell rows, chin ups, seated one arm rows, dead lifts, super-mans, barbell pull overs with abdominal exercises between sets.
Normally, I adhere to four sets per exercise, and use repetition ranges between six and 12. However, my fitness routine depends on how I feel, also. I switch fitness routines every six to eight weeks depending on how responsive my body is to the fitness program.
Additional Martial arts
Three months ago I began doing taekwondo with my children, and it is now a part of my regular cardiovascular fitness routine. The jumps, kicks, punches, squats, and core training is a hard workout and is keeping my body composition leaner. I hate cardiovascular exercise like walking or using a stair climber, but taekwondo is a great change in cardiovascular training.
We attend three classes a week. Two of the classes are 1.5 hours long, while the third class is 60 minutes. The taekwondo class acts as a high intensity interval training. For example, we may do 10 back kicks on each leg followed by one minute of jump squats followed by stretching.
Weekly Cardiovascular training routine for bodybuilding
As much as I dislike basic cardiovascular exercise I am in the bodybuilding in-season. At the moment, I include daily bouts on the stair climber, and two to three additional days of high intensity crossfit sessions.
My crossfit routine includes anything from overhead ball slams to squat jumps to 45 lb. plate pushes up and down the basketball court. These sessions last for 30 to 60 minutes.
***White is a personal trainer and a bodybuilding athlete. She has been training this way for many years. If you are new to exercise or have health conditions please consult with your physician before beginning any fitness program.