Having a weekly exercise plan is an important part of keeping healthy. Here is an example of my weekly fitness routine.
Monday
A good start to the week would be to do a 15 minute warm up on the elliptical and then move on to a 30 minute weight lifting routine that focuses on my arms. I will then try to do a 45 minute run on either the treadmill or elliptical.
Tuesday
I like to include two days of swimming in my routine. Generally, it is just swimming for fun and cardio, not training or anything like that. I also try to throw in a weight lifting routine after swimming. That way if I am too tired to lift, so be it, but I won’t be in the water with a cramp from lifting.
Wednesday
One day a week I play on my Wii Fit or other Wii exercise game. It is a fun way to get some exercise and something I can do with others. I will then generally throw in a 30 minute weight lifting routine, for example if on Tuesday I focus on my legs, I will then focus on my arms on Wednesday.
Thursday
This would be the second day of swimming and a light weight lifting routine.
Friday
One day a week I either play a recreational sport or just do an hour of general weight lifting. If I do the weight lifting routing, I add a 15 minute warm up and a 15 minute cool down on the elliptical. A general weight lifting routine would include exercises that target my torso, arms and legs. I have no set order or group.
Saturday
I take one day off a week.
Sunday
I always do a yoga routine on Sundays. I have in the past done classes, self-study or just go from an instructional DVD. Whichever method of study I do, I always try to enjoy at least one hour of yoga either first thing in the morning or just before I go to bed. If I am going for the morning, I choose an energizing and challenging set. If it is at night, I go for a relaxing and meditative type of routine. This is so that I am relaxed and balanced for the week ahead.
Rotation
I take one free day a week where I don’t do anything. It is my break. I don’t go crazy eating junk food or anything, but I relax and get other stuff done. I also rotate my weekly schedule so that I don’t do the same thing every Monday. I do generally reserve Sunday for yoga. I will also go for a walk if I don’t have too much going on.