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Before we dive in this morning, I must remind you that I am not a health/fitness professional. I really don’t know what I’m doing (obviously), so take this post with a grain of salt.
What I do know, however, is that I love working out. I really do. People used to look at me crazy when I said that — okay, people still look at me crazy when I say that.
In high school, I participated in swimming/water polo/track, and the two a day practices always left me exhausted. Once I was done with high school sports, I didn’t really give fitness any thought for about a year. When you are training for 3+ hours a day as a swimmer, once it’s over, you just want to hang out and not think about running/lifting weights.
However, when I was in my second semester of my freshman year in college, I realized that my pants weren’t fitting me the way they should have and dorm life was catching up to me way too quickly. So, I began to work out a few days a week in the basement gym my dorm building had.
I. Hated. It.
With a burning passion.
There was not one ounce of my being that enjoyed working out, which seemed funny to me since I spent the last four years of my life as a competitive swimmer/athlete. But when you think about it, I wasn’t really working out “for me” those four years. I was training and competing for my team, for my times, for my personal goals — but not so that I would be “healthy” per se.
It took a good long year for me to actually start to enjoy going to the gym and running a few miles for my health. At first, I had to actually schedule it into my planner or else I would not even think twice about not going for my workout. I had to find exercises and activities that I enjoyed and made me want to be healthy for myself.
Right now I am not training for any kind of race, so my workouts are pretty loosely planned. I usually don’t follow much of a routine, and I do what feels good to me on the day that I wake up. If I had planned a 5 mile run, but my legs are sore — I’m going to do something else that will make me feel good. If I have strength training planned but don’t want to go to the gym, I’ll do a video at home that will still kick my @$$.
My current fitness routine looks like this:
- 3-4 days of cardio (usually running anywhere in between 3-6 miles)
- 2 days of strength training/toning (full body weight training or yoga)
- 1-2 days rest
When I do my cardio, I usually run. However, sometimes I don’t feel like it. Bike riding, going on the elliptical or stair master comes in handy for days like that when my hips are too tights or I’m just feeling a little bit lazy.
Strength training is something I really love, but don’t do enough of. I do a combination of free weights/machines, and I DO lift heavy weights. I’m not a 5 pound kind of girl. For example, this morning I did:
- 2 x 25 squats (20 pounds in each hand)
- 2 x 10 box step ups (2o pounds in each hand)
- 2 x 10 reverse lunges on a box step (20 pounds in each hand)
- 3 x 10 inclined push ups
- 3 x 10 shoulder raises (to the front and side) (8 pounds in each hand)
- 3 x 10 dumbbell chest press (20 pounds in each hand)
- 3 x 10 dumbbell triceps press (20 pounds in each hand)
- 3 x 10 dead lifts (50 pounds)
- 3 x 10 bent over rows (50 pounds)
- 2 x 15 (on each side) oblique side bend (35 pounds)
- 3 x 10 underhand seated row (70 pounds)
- 3 x 10 seated high row (70 pounds)
- abductor machine (100 pounds)
- adductor machine (100 pounds)
- seated leg extension (90 pounds)
I usually finish up my workout with some ab exercises, which can last anywhere from two to ten minutes, depending on my laziness.
Obviously my workout routine won’t work for everyone, but it does work for me. My only piece of advice? Find something that works for you and stick with it!
Question: What is your favorite form of exercise?
{ 58 comments… read them below or add one }
we defs have similar workout schedules!! i usually do 3-4 cardio which is always running unless im not feelin it.. and then strength 2-3 times!! running is my FAV form!
Good post Chelsey! When I was younger (as in, early teens) I did a ton of team sports, and swam competitively too. Back then, I didn’t really think of it as exercise - I’m not sure any kid actually does! But then when I gained a ton of weight living overseas, it clicked that I needed to get active for me, and for my health. That’s when I took up running. Now, I do cardio sessions 6x/week (including teaching spin classes 2-3x/week), and strength training 4x/week. I neglected the weights before, but my workouts just don’t feel complete without them now! Like you, I run most of the time, but when I’m just not feeling it, I can always count on the Stair Master to kick ma bootay!!
Though I love running, I find that if I over do any type of exercise I start to like it less and less. So in marathon training I started to like running less, but now that its over I am started to find my balance again. Running 3-4 days a week, and then other cardio and weights 2 days a week, then sometimes yoga once a week if it fits in there somewhere!
wow your schedule looks great, its so important to find a workout you love or you wont stick to it! I love classes @ my gym theyre fun and it keeps me motivated!
My workout schedule is pretty similar to yours, but I do 3 days cardio and 3 days strength. I used to be a cardio junkie and spend all my time running or on the machines, but lately I’ve been really falling for strength. I find that it gets me the results I want way more than running does, and it’s not as hard on my poor knees.
That’s an awesome workout!! My favorite form of exercise is High Intensity Interval Training. I throw together a few of my favorite total-body moves and do each one for 45 sec with 15 sec rest in between for a total of about 8-10 minutes. It’s quick and it kicks my butt! I also love to run when I have more time on the weekends. I’m actually working on a post about my workouts for tomorrow- Workout Wednesday!
Oh I love HIIT!! I’ll usually throw one of those into my cardio routines for the week!
My favorite form of exercise is playing team sports, especially basketball. Doesn’t happen very often these days. As a mom I just don’t have time for pick up games anymore.
I also like running. I’ve really had to force myself to like distance running as I was a sprinter in college and despised running long distances. I’ve learned to appreciate long distances.
What a great workout! I am bookmarking!!
I’m a total cardio girl (everyone knows this). The way you felt about going to the gym at first is the way I felt for a long time about strength training. Hated it. Probably the reason I fell in love with workout dvds. I don’t have to think about what I’m doing- it just gets done. And I feel good after. So yeah…
Totally agree ! I’m horrible about putting together strength training routines.
I love to bike and rollerblade
I really need to get into more strength training though!
I’m glad you included your strength training regime! I’m a runner/yoga kind of girl but I’ve realized I need to build up some more muscle and pick up those weights. Thanks for the tips!
Wow that weights workout looks KILLER!! I SO could not do tricep presses with 20lbs in each hand!!
I run usually 4-5 days a week (when I’m not injured!) and do 2 days of strength training, with lots of yoga during the week too! Being injured has REALLY made me realise how awesome strength training and yoga are, and I’m definitely going to continue doing lots of it even when I can run properly again!
So many things to reply to in this post!
1. I love getting a double dose of chelsey every day.
2. That cartoon is FANTASTIC!
3. People always think I’m crazy too for loving workouts so much.
4. I somehow read “second semester” as “second trimester” and thought - WAIT? WHAT HAVE I MISSED?! My coffee needs to kick in.
5. Loved seeing your workouts! And I think you know my obsessions - running, weights, and spin classes. I can’t pick one. Don’t make me!
6. I love you.
aha second trimester - you’re hilarious.
I love you too - I’ve missed you over the last week!
I love strength training too. I used to be a huge cardio junkie, but afterawhile I got tired of it and began strength training. Now, I LOVE IT five times more than cardio!
I love doing the classes at my gym. I take a different one everyday so I feel like I get a good mix between strength training and cardio. The classes help keep me motivated - if I’m taking an hour long class I’m staying for the full hour. I find way too many excuses to leave early if I’m just running on the treadmill or doing the elliptical.
I LOVE classes too! I’m mad because the gym I go to now doesn’t offer any classes.
I am a strength-training FANATIC. I have a training split that has me lifting or using body-weight about 6 days/week. I throw in a few days of sprints/plyometrics/HIIT (on the elliptical) and call it good. But strength-training is really where it’s at!
I love lifting. I do cardio because I kind of like how I feel after, but I hate it while I am doing it. Lifting, I love while I am doing it and after. Maybe I’ll start to love cardio more….someday.
I agree about strength training - I always feel so bad ass.
I really prefer strength training. Lifting heavy makes me feel powerful. Hmm… I hope that doesn’t mean I have some sort of complex. ha.
My workout routine is pretty similar to yours! Usually
I tend to do 3-4 days of 30-45 minutes of cardio, occasionally finishing up with abs or some lower body strength (only 15 minutes or so), and 2-3 yoga sessions. It’s always so interesting to see what works for others 
My favourite forms of exercise are hiking in the great outdoors, and yoga 
but I also love the elliptical and arc trainer machines when forced indoors, lol! 
xyx
Cardio’s my favorite form of exercise, in the form of running
Thank you for this! I like seeing how other people workout because I tend to get in a rut alot!
I’ve got the cardio thing locked down, but I need to use you as an example and start regular strength training. It’s so important for metabolism and bones!
oh, chels. we’re so alike. I still get “crazy girl” looks when I show up at the gym for the 4th time in one week.
Yeah! A girl that lifts too!! Check out my AM lifting this morning on my blog! I am going to try yours tomorrow
http://www.navigatingnorth.com/p/want-workout.html
I love working out in general. Right now I think my favorite type is interval workouts- they go by so fast and you feel AWESOME when you’re done! Btw…I absolutely love your blog
It makes me wish we were friends haha (sorry I hope that’s not creepy)
Right now with 3 kids my work-outs involve alot of running and weight lifting only it’s chasing kids and carrying babies. I used to love running outdoors. Now we take family hikes. Anything outdoors.
I’m usually run a few days a week and do some type of cross training. I need to do more strength training, but I’m intimated! It’s so something I want to work on this summer!
Pushing my nephew’s stroller! And it’s HARD work!
i am so much more disciplined about working out when i’m training for a race. if i don’t have a schedule that i’m following i usually end up with a few short runs every week, instead of short runs, a long run, speed training, hills, etc. so i’m trying to work on that! i also love strength training, but my motivation has been lacking lately. when i go to the gym with my fiance we will strength train together, but otherwise i have a hard time pushing myself to do it (so lame, i know).
I love love love running but should really do more strength training. I’m totally not going to lie, I’m one of those 5lb weight girls, 20lbs seems seriously heavy to me!
I love running-so much so that I really have to work at finding other forms of exercise so that I don’t burn out. I’ve been loving yoga and I’ve started to incorporate workout videos to tone. And I’m working on finding an alternative cardio I like for days that I need to give my joints a rest but still get in a workout!
I love getting workout ideas from other people. Your strength training routine is hard core. I’m a runner, and a wuss when it comes to strength training, but I need to work on it! Thanks for sharing. My favorite form of exercise is running, but recently I’ve fallen in love with at home workout dvds. They are so much more convenient when you have a two-year-old. No driving to the gym, and no day care. I love it.
All sounds good to me! I would have to say my favorite thing to do is run, but my body wont let me do it ever day, so I settle on 3 times a week. It’s a compromise, but if it means I get to run for years to come, I’m okay with that.
My favorite type of exercising is STRENGTH!! I loveeee weight lifting
But i also enjoy a good ol’ sweat sesh, too 
fave form = yoga + running. It’s a combo that I have been doing for 13 years or so now and I couldnt imagine my life without both. I also dont workout for more than 45 mins a day anymore. Limiting what I do and how much of it, really has helped free up the rest of my life!
Well my workout for the day usually depends on my mood, what I did the day before, and how my body is feeling. I always love to run and am almost always up for it, especailly if I get to run outside and be connected to nature! Also, yoga always makes me feel really peaceful and graceful, I usually do it in combination with running. Strength training makes me feel strong and invincible, and I love that!
I definetly love to exercise though and I get grumpy and slugish cause I’m starting to miss the endorphins if I take too many days off.
I pretty much alternate between running and yoga, but sometimes I throw in some leisurely walking and call it a day. Oh, and I’m making a conscious effort to do more hiking this summer. I don’t have how in shape you are, hiking is a whole other world!
I normally run, but if I am at the gym, I do love that stair master. I’m really bad for weights lately. I did Jillian Michael’s 30 day shred 2 times last week, but other than that, nadda. I really need to incorporate more, just to make sure my muscles aren’t going anywhere!
I’m lovin’ that strength training routine! My favorite form of exercise is swimming. I don’t do it nearly as much as I’d like - because I don’t belong to a gym that has a lap pool. I like hiking, too!
I’m all about strength training! I wish more people realized how important it is to combine cardio AND strength training…that workout looks killer!
My workout schedule looks sort of similar to yours - I currently do about 3-4 days of cardio with some strength training on the same day. So I have about 3-4 rest days. Except those rest days are spent on my feet and doing heavy lifting at work, so I guess they don’t even count as rest!
That looks like a killer weights routine! Right now I only lift like 5-10 lbs with free weights but someday I hope to lift as heavy as you do!
I love weights best.. and yay for lifting heavy! Go heavy or go home, i say.
I love working out at home…it’s just so convenient for me because I have 3 little kids. I used to run on the treadmill but that got boring, so now I do workout videos….TurboFire being my favorite. I also throw in some strength training about 3 times a week.
I love PILATES!!!
Running!!! I’m a track girl too.
I run 1600 and 800, which races did you run?
i swam in high school too, what did you race? i swam the 50 and 100 free, but in college they made me swim the 200. so i quit after one year, haha!
collegiate swimming was tough, and my grades were suffering, so that’s why i really quit.
your routine looks awesome, i need to jump back into one!
Great post! I need some inspiration BADLY.
woo hooo! i love that you posted exactly what you did for strength training! im totally doing it tomorrow, and my favorite form of fitness or such is totally running… and im such a sucker for the elliptical!
Mine is pretty similar, although you lift much heavier than me! you go strong girl! Running is my favorite thing I do for sure though.
I’ve been following the same general workout regime for the past year: 4-5 days of 30-45 min cardio (usually elliptical), 3 days of upper body strength (chest+triceps, biceps, shoulders), 1 day of lower body strength, 1 day abs, 1 day planks. I LOVE IT. But I’m seriously considering cutting back the cardio to maybe 3 days… or maybe, at this point in my life, cutting it out entirely. I’m not sure that its really healthy for my body and heart right now…
My routine is similiar to yours, but I don’t deadlift or kickback the tricep as heavy. You’ve motivated me to do more. My cardio is the elliptical, lap swimming, or HIIT group fit classes. I ONLY run as a cross-train and have to really, really, talk myself into it. :/
Hey Chelsey! So I’m an education major and I’ve always wondered how you shedule workouts in during the school year. I am like you in so many ways: gluten intolerant, passonate for healthy lifestyle and fitness, and a few others, but I don’t have to list them all, hah! If you could impart your knowledge on maintaining a workout routine while teaching, that’d be lovely! Feel free to email me too! (I know I’m super late on this comment, whoops!)
is there a site that I can pull off a good bodybuilding diet?
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