Often I am asked what my workout routine is and how I stay motivated. Since it is a new year and with every new year comes those pesky “get in shape” or “get healthy” resolutions, I figured I would share my routine and some motivation. However, I do not believe in resolutions I believe in focusing on health and fitness year-round.
Let start with my workout routine:
- 12 reps of biceps x 8 sets (2 different exercises)
- 12 to 20 reps of triceps x 8 sets (2 different exercises)
- 20 reps of legs x 4 sets
- 12 reps of chest (bench press) x 4 sets or 20 reps of chest (pushups) x 4 sets
- 12 reps of shoulders x 4 sets
- 12 reps of back x 4 sets
- 100 jumping jacks x 2 sets
- 25 jump rope (speed single jump) x 4 sets (ending the last set with single legs of 6 on one leg, 6 on the other, then finish with both under)
- 50 forearm squeezes x 4 sets
- 20 reps of abs x 8 sets (2 different exercises)
- Running (3.5 miles Monday, 2 miles Tuesday, 2 miles Wednesday, 2 miles Thursday, 2 miles Friday, 1 mile Saturday, 1 mile Sunday) – I try to do 13 to 15 miles per week.
Now for how I stay motivated:
First off I don’t let the date determine when I’m ready to start. I change my day-to-day routine when I am ready, and also try to incorporate working out with my therapy. In other words, my therapy is not complete until I complete my workouts. I also find a show I’ve recorded (usually an episode of Dateline NBC) and watch it while I work out. Not doing the same exercises over and over also helps because otherwise working out gets too routine and boring. Generally, I don’t listen to music while working out. Television works better for me but music works for a lot of other people. While I usually run inside on the treadmill, occasionally I change it up, especially on a nice day, and go outside to run. I tend to run faster outside as opposed to the treadmill. Making sure to stretch before and after my workouts is also important.
Some people say they stay motivated because it keeps them healthy and that’s true for me, but I also see finishing my workout as an accomplishment —I’m very competitive. I feel empty until I’ve gotten my workout in.
Finally, develop your own workout and work your way up. If it’s too easy then it’s not effective. If it’s too hard, you’ll lose the incentive to keep at it. Find something in the middle and you’re ready. Take pictures when you start and at milestones along the way. You don’t have to post the pictures, but it’s motivating to see where you were before and where you are now.
I also love motivational quotes. They tend to fire me up.
Here’s my Top 5:
5. From the movie, “A League of Their Own”: “Of course it’s hard. It’s supposed to be hard. If it were easy, everybody would do it. Hard is what makes it great.”
4. “Motivation is what gets you started. Habit is what keeps you going.”
3. “Someone busier than you is working out right now.”
2. “Obstacles can’t stop you. Problems can’t stop you. People can’t stop you. Only you can stop you.”
1. “Don’t limit your challenges, challenge your limits.”
I hope this helps. Good luck with your workouts!
Live your dreams and love your life!
Andy
Read more: Five Keys to Success in Stay Fit