I struggled a lot finding a workout plan that actually had some meaning. For a while I'd go to the gym and do what looked fun, so I finally got something down on paper. So I figure maybe if I can help someone else out, here's what I'm doing. Per the wonderful Kristen Sutton, ATC Certified at The Ohio State University:
Sunday/Monday/Wednesday
Stretch.
10 minute elliptical warm-up.
30 minutes on the treadmill. 2 minutes slow pace, 8 minutes fast pace. Small incline.
Pushups (3 times) - As many as I can do in 60 seconds.
Lunges (3 times) - 10 on each leg, add weights as necessary.
Squats - Slow. 25, then hold the last one for 30 seconds.
Dips (2 times) Do 25 with a chair.
Stretch.
Tuesday/Thursday
Stretch.
10 minute elliptical warm-up.
30 minutes on the treadmill. Slow pace, increase incline as you go.
Planks - Do 5, holding each for 30 seconds.
Up and Downs (2 times) - Do 15
Crunches (2 times) - Do 25
Bicycle Crunches (2 times) - Do 25
Stretch.
On top of this, I'm attempting to eat smaller portions, drink nothing but water or no/low-calorie drinks, and getting things like Salad instead of fries. In addition, again, anything that looks fun at the gym, I usually add-on. For a little more than an hour total workout.
