My routine varies depending on what my goals are and if something is coming up that I may want to prepare for.
Even with different goals or preparations, most things stay close to the same, small tweaks here and there, but overall very similar.
My current goals:
1.) Be and feel as fit and healthy as I can
2.) Strong and mobile body
Along with those goals, I might be signing up for a race in the summer. No real running has been done in a LONG time so some things may be geared towards that depending on what happens.
So based off those goals–>
1.) 4 Full body strength workouts each week
2.) Walking 30 minutes each day
3.) Mobility/Stretching 3x/week
My workouts have recently switched to a full body style. Even though they are full body, the focus changes each time. Two workouts are lower body focused, two are upper body focused.
I do tend to pair most exercises together to save time and keep the body moving. I have followed Ben Bruno for a long time and he is someone who got me into this style of training early on. Most of the time the two exercises being paired together are not using the same muscle groups so they do not take away from one another.
My template looks something like this:
Day 1-Upper Focus
1a.) Bench press variation
1b.) Squat/Single leg squat
2a.) Horizontal Row
2b.) Hinge/Knee flexion
3a.) Rear delts/Upper back
3b.) Push-up/Lateral raise variation
3c.) Triceps/Core/Grip
Day 2-Lower Focus
1a.) Squat or Single leg squat
1b.) Horizontal/Vertical press
2a.) Hinge/Knee flexion
2b.) Horizontal/Vertical pull
3a.) Calf
3b.) Core
Day 3- Upper Focus
1a.) Horizontal/Vertical press
1b.) Squat/Single leg squat
2a.) Horizontal Row
2b.) Hinge/Knee flexion
3a.) Rear delts/Upper back
3b.) Push-up/Lateral raise variation
3c.) Triceps/Core/Grip
Day 4-Lower Focus
1a.) Squat/Single leg squat
1b.) Horizontal press
2a.) Hinge/Knee flexion
2b.) Horizontal/Vertical pull
3a.) Calf
3b.) Core
Now for the walking, I do It as much for myself as I do my dog. I try to get out for 30 minutes every day. Not only does It help me get my steps in each day but It gets me up and away from the computer for a little while each day.
On the weekend we may go for a longer walk (45-60 minutes) but most weekdays are 30 minutes. I am also a fair weather walker, if It’s down pouring, I am more than likely skipping It that day.
Finishing things off, I try to get a quick 10-20 minute mobility routine in three times a week. I really don’t have a schedule for this one, It just happens when It happens.
That’s my routine!
In good health,
Jeff
