I recently have been on this new journey and quest to figure out what to do with my workouts and being in a new place where gym memberships are anywhere from $100 a month to $300 a month forces you to get creative! Some of my workouts have been outdoor and focused more on flexibility and endurance and the days I do go to the gym now have zero cardio equipment involved in them and I do not miss them one bit! (not that cardio is not still important with any fitness routine I just have changed up how I do it)
While living in Tampa, I followed a pretty consistent and regular schedule that consisted of a 5 Day Split lifting routine ending with endurance or HIIT cardio that went something like:
Monday- heavy legs
Thursday- Arms and Abs
Friday- Plyo Legs and Hiit
And of course I got great results and my endurance was awesome. Well out here in L.A. quite honestly I don’t have the patience to deal with traffic to drive to the gym every single day so I have changed my “in gym” workouts to only 3x per week and use 2 or 3 other days to do some walking, sprints, body weight intervals and stretching and not only have I gotten stronger, but I have actually gotten a bit leaner so I wanted to share this new program with you! 🙂 I now follow a 2 days of Circuit Strength Training with 1 Day of HEAVY lifting with one day of rest in between lifting days. Something like this:
Sunday: Circuit Training with moderate weight with each exercising consisting of 15-20 reps followed with some crazy HIIT interval training (jump rope, ball slams, suicides, kettlebells, etc)
Monday: Brisk Walking 35-40 minutes and some stretching/meditation
Tuesday: BIG LIFTS! I love this day because it’s all about strength and power! I do no cardio on this day other then a little bit of a warmup of 5-10 minuts then my whole wrkout is about the Big Lifts such as, Power Cleans, Push Press, Front Squats, Dead Lifts, Bench Press and Maybe Pull Ups. I take longer rests in between sets (which I normally don’t) and focus on increasing the weight a little each time. Compound Movements like these lifts shock your system along with engaging multiple body parts at once force you to work your core, upper and lower body all in one move and I Love it. (Which I recently just posted the video of Power Clean and push Press on FaceBook which is what this pic is from 🙂
Wednesday: 20-30 minutes of Light Jump Rope, Stretching, some walking, maybe some pushups just to help the body get circulation from the previous days heavy lifts to recover faster.
Thursday: Strength Circuit with Moderate Weight Of 15-20 (High Reps) per exercise followed with HIIT.
Friday & Saturday: I just rest and breathe and take an entire break from structure and work all together. 🙂
I share this all hoping it’ll help you get creative with your workouts and switch things up a bit. If you have been following a split lifting routine for longer then 6 months (even 4 months) then you need to switch up your training and do a month or so of something completely different to help you body recover and repair.
If you have never done any Olympic lifts or the Big Lifts I mentioned above then I HIGHLY encourage you try it out (with a coach or trainer if you have no idea what you are doing please). Not only will you get a great workout from it, but the amount of inner strength you feel after something like that makes you feel like you can conquer anything!