Fit at 51's Workout Program
Tuesday, April 28, 2009
I have been saying that I will talk about my workout program in one of my posts so today I am going to give an overview of what I do in a week and then over the next few weeks, I will go over what is included in them in more depth. I do cardio 4 days per week for longer sessions rather than 5-7 days of shorter sessions. Things may change from what I have outlined below in terms of order, speed etc. but I just wanted to give you an idea. I go in to the gym with a plan but it may change based on how I am feeling that day. Also, I am advanced so don't try to do what I do & as I said, this is what is working for me right now. Plenty of people do less & get the same results.
OH, here I am in my late 20's or early 30's!!! So long ago, I can't remember! Hey, this was the style! I was actually thinner for me & had lost weight so it shows you that you can always improve with age & don't let age or anything else stop you!
So here we go with Jody, Fit at 51's crazy workout!!!!
Monday: This is an all weight training day for me. NO CARDIO and that makes me happy because although I do quite a bit of cardio, I am not a fan of it. I just like the challenge & the health benefit of it... along with I need to do it to stay lean even with all the weights I do. I have done more & I have done less & I changed things along the way & I do need to do what I do for now. So, today, I work all body parts except for my chest. Because I do no cardio, I work my legs/butt harder today than later in the week. Also, because my back & triceps respond better to weights than my biceps & shoulders, I do back/triceps towards the end of my routine. I also do a circuit training routine (every weight session is this way) which involves mostly no rest between my sets but I don't do the same body part back to back so I can keep going without rest. I may do active rest in between like abs/core.
Tuesday: I start with some abs/core and back extensions. I then do 85 minutes of cardio. It is a mix of treadmill jogging (a couple "Jody intervals" thrown in there) for 55 minutes, StepMill for 20 minutes & Elliptical for 10 minutes going both forward & backward & at both a high & lower incline. After cardio, I do my chest with some active rest abs in between & finish up with a tiny bit of butt & stretching. I also do a few more abs/core & stretching later in the day.
Wednesday: I start with abs/core but different than the day before....then 75 minutes of cardio. I move to the treadmill for 60 minutes with 25 minutes of "Jody intervals" in there along with highest level hill walking/jogging for 10 minutes of the 60 minutes. I then do 15 minutes of Elliptical both forward & backward, lower & higher inclines. I then move to weights doing triceps, biceps and shoulders. I finish up with stretching. I do a few more abs/core & stretching later in the day.
Thursday: I start with abs/core but different than the day before....75 minutes of cardio. I move to the treadmill for 45 minutes of jogging with a couple "Jody intervals" in there. My last 5 minutes are walking backwards at a slower speed at the highest incline for 3 minutes & then 1 minute of side stepping at that highest incline for each side. I them do the StepMill for 20 minutes, 15 minutes of every other step walking, then 3 minutes at a slower speed doing every other step with a kick back & 1 minute to each side of sidestepping. Back to the Elliptical for 10 minutes like the previous days of incline & lower, forward & backward. Weights for this day are legs/butt and back. Because my back responds well to weights, I do it with legs so I can focus more on my legs. Again, I finish up with stretching & do few more abs/core & stretching later in the day.
Friday: REST DAY.. YAHOO!!!!!!!!!!!!!!!!!!! OK, I admit that I throw in planks here & there while watching the news or something.
Saturday: TOTAL REST!!!!!!!!!!!!! Most likely cookie/cookies & flavored coffee day!
Sunday: I wake up for an early jog but do some abs/core first to warm up. Then, off for a 90 -93 minute jog outside depending on how well I am moving. I don't try to push yourself. I let how I feel lead me & if I am tired, I just go with it & if I feel better, I push myself. I jog for about 10.5 miles.... no intervals or anything like that. More core/stretching later in the day. OH, another cookie & flavored coffee if I feel like it! I don't feel guilty after a week of hard workouts & healthy eating!
There ya go... that is my crazy workout without giving you all the specifics of the exercises. I do change them up every workout as well as reps, pace, intensity, exercises, order, pieces of equipment etc. My workout is never the same 2 days in a row. AND, I change it constantly over time as I listen to my body. For example, when the age hormones really started to hit, I added in the plyometrics & HIIT (high intensity interval training) workouts. I also had to change my food as well. I am still changing both of these. Another example, as I aged, my legs did not respond as well as when I was younger so for Thursday, I put my back with them since my back does not need a ton of work in comparison to my other body parts.
I consider myself a work in progress that always needs "tweaking" and it does! I also try to put age aside & try all the things that younger people do... it is a challenge & I face that head on. I recently was able to do clap push-ups that I had been working to do for a while. I can do all kinds of "man push-ups" in a variety of ways but I wanted to do that clap in between off the floor. I worked for it & got it!!!! I did 3-4 sets of 5-6 reps.. such a thrill to finally accomplish it!
Don't let anything stop you. If you try hard enough, you will meet your goals!
Please feel free to ask me any questions & I will get into the minutia of my workouts at a later post. Also, I know this sounds like overtraining, BUT, we are all different & this works for me & provides me with the body I want for now. I have even gotten increased gains & less body fat in the past few months with this newer program for me. We are all different so don't feel like you have to do what I do!!!!
I have been saying that I will talk about my workout program in one of my posts so today I am going to give an overview of what I do in a week and then over the next few weeks, I will go over what is included in them in more depth. I do cardio 4 days per week for longer sessions rather than 5-7 days of shorter sessions. Things may change from what I have outlined below in terms of order, speed etc. but I just wanted to give you an idea. I go in to the gym with a plan but it may change based on how I am feeling that day. Also, I am advanced so don't try to do what I do & as I said, this is what is working for me right now. Plenty of people do less & get the same results.OH, here I am in my late 20's or early 30's!!! So long ago, I can't remember! Hey, this was the style! I was actually thinner for me & had lost weight so it shows you that you can always improve with age & don't let age or anything else stop you!
So here we go with Jody, Fit at 51's crazy workout!!!!
Monday: This is an all weight training day for me. NO CARDIO and that makes me happy because although I do quite a bit of cardio, I am not a fan of it. I just like the challenge & the health benefit of it... along with I need to do it to stay lean even with all the weights I do. I have done more & I have done less & I changed things along the way & I do need to do what I do for now. So, today, I work all body parts except for my chest. Because I do no cardio, I work my legs/butt harder today than later in the week. Also, because my back & triceps respond better to weights than my biceps & shoulders, I do back/triceps towards the end of my routine. I also do a circuit training routine (every weight session is this way) which involves mostly no rest between my sets but I don't do the same body part back to back so I can keep going without rest. I may do active rest in between like abs/core.
Tuesday: I start with some abs/core and back extensions. I then do 85 minutes of cardio. It is a mix of treadmill jogging (a couple "Jody intervals" thrown in there) for 55 minutes, StepMill for 20 minutes & Elliptical for 10 minutes going both forward & backward & at both a high & lower incline. After cardio, I do my chest with some active rest abs in between & finish up with a tiny bit of butt & stretching. I also do a few more abs/core & stretching later in the day.
Wednesday: I start with abs/core but different than the day before....then 75 minutes of cardio. I move to the treadmill for 60 minutes with 25 minutes of "Jody intervals" in there along with highest level hill walking/jogging for 10 minutes of the 60 minutes. I then do 15 minutes of Elliptical both forward & backward, lower & higher inclines. I then move to weights doing triceps, biceps and shoulders. I finish up with stretching. I do a few more abs/core & stretching later in the day.
Thursday: I start with abs/core but different than the day before....75 minutes of cardio. I move to the treadmill for 45 minutes of jogging with a couple "Jody intervals" in there. My last 5 minutes are walking backwards at a slower speed at the highest incline for 3 minutes & then 1 minute of side stepping at that highest incline for each side. I them do the StepMill for 20 minutes, 15 minutes of every other step walking, then 3 minutes at a slower speed doing every other step with a kick back & 1 minute to each side of sidestepping. Back to the Elliptical for 10 minutes like the previous days of incline & lower, forward & backward. Weights for this day are legs/butt and back. Because my back responds well to weights, I do it with legs so I can focus more on my legs. Again, I finish up with stretching & do few more abs/core & stretching later in the day.
Friday: REST DAY.. YAHOO!!!!!!!!!!!!!!!!!!! OK, I admit that I throw in planks here & there while watching the news or something.
Saturday: TOTAL REST!!!!!!!!!!!!! Most likely cookie/cookies & flavored coffee day!
Sunday: I wake up for an early jog but do some abs/core first to warm up. Then, off for a 90 -93 minute jog outside depending on how well I am moving. I don't try to push yourself. I let how I feel lead me & if I am tired, I just go with it & if I feel better, I push myself. I jog for about 10.5 miles.... no intervals or anything like that. More core/stretching later in the day. OH, another cookie & flavored coffee if I feel like it! I don't feel guilty after a week of hard workouts & healthy eating!
There ya go... that is my crazy workout without giving you all the specifics of the exercises. I do change them up every workout as well as reps, pace, intensity, exercises, order, pieces of equipment etc. My workout is never the same 2 days in a row. AND, I change it constantly over time as I listen to my body. For example, when the age hormones really started to hit, I added in the plyometrics & HIIT (high intensity interval training) workouts. I also had to change my food as well. I am still changing both of these. Another example, as I aged, my legs did not respond as well as when I was younger so for Thursday, I put my back with them since my back does not need a ton of work in comparison to my other body parts.
I consider myself a work in progress that always needs "tweaking" and it does! I also try to put age aside & try all the things that younger people do... it is a challenge & I face that head on. I recently was able to do clap push-ups that I had been working to do for a while. I can do all kinds of "man push-ups" in a variety of ways but I wanted to do that clap in between off the floor. I worked for it & got it!!!! I did 3-4 sets of 5-6 reps.. such a thrill to finally accomplish it!
Don't let anything stop you. If you try hard enough, you will meet your goals!
Please feel free to ask me any questions & I will get into the minutia of my workouts at a later post. Also, I know this sounds like overtraining, BUT, we are all different & this works for me & provides me with the body I want for now. I have even gotten increased gains & less body fat in the past few months with this newer program for me. We are all different so don't feel like you have to do what I do!!!!
Holy cow! Like your about me says.. fitness enthusiast! I applaud you for this routine. Everyone has their goals, and I'm sure one day I get to this level. Right now, I just want to be able to make it through my workouts! hahaha!
Great picture by the way.. you are totally rocking that hair and outfit! love it!! hahaha
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That photos is awesome! lol. You are intense girl. I need to have more of a plan. I tend to do cardio everyday, varying it from treadmill to elliptical to kickbox to spin and then legs 1-2 days and upper 2 or so days. I need to take some of your tips. Great post. Maybe I will have to copy and right some of my routines lol
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Cher: Hey, you are doing some intense stuff for you right now! It is all relative. I have been at this a long time!
Kristi: You teach so that is very hard itself! You do all that & your own workouts! I like the StepMill as it works the legs & butt too but it is dang hard! Course, I really vary up my treadmill routine. My HIIT's are different from the norm at times. I make my own rules.. HA! I also use the premise of working body parts that need the most help before the ones that respond better.
Too you both. I know, that pic! I did not want to put it out there but heck, why not! Shows the bod can improve although I wish my face was younger again!
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Ok, so I'm winded and sore just from reading this and I'm gonna have to go to bed early now. Amazing! I'll never live up to this Jody...and I'm lovin' the socks. hehehe.
I'm going to re-read this and see what I can steal for my own workouts - starting with your rest day and cookie day. HA!
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Josie, there is no way you have to live up to me or anyone else. You do what is right for you. Everything is relative!! I am a crazy person! AND, you are too funny on the starting with the cookies.. or will it be cake???!
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think the outfit is still hanging in the closet, maybe the 80's will come back & you'll be able to wear that again. luv from your biggest fan.
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HAR! HAR! You know I don't buy clothes for myself! Too many grandkids!!!!
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Holy Cow, no wonder you're in such great shape!
I'm the opposite in that I look forward to days that are just cardio and no weights.
(Well, I'm also the opposite in that you're a determined striver and I'm a do-the-bare-minimum slacker, but to each her own!)
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Some call me a determined striver and some call me CRAZY!!!!
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Hello Jody,
I just came across this blog and saw your picture in your retro outfit. I love that outfit.
You know I was daring myself, and I posted pictures of myself in my leos a few months back, on my facebook page, my tumblr page, and on photobucket.
I loved doing aerobics since I was a young guy back in the 80's. I guess you could say that I am still a young guy, even to be enjoying the carefree days.
Take care always, and bless you.
Warmly yours,
Chris Kennedy
P.S.-I am an aerobics teacher to be.
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