Week workout schedule

Well I do apologize for not submitting another post before now, but I have been sort of busy.  I wanted to take a minute to express how important it is to mix running/cardio and weights.  Certain studies have proven that it is more effective to do you weight training first then follow that up with a nice cardio session, my preference is  running.  When you conduct your workouts, make sure you do a light stretch and warm up run to get the muscles and body nice and loose.

I wanted to post a complete week schedule for a basic workout that isn't geared toward a specific goal.  It is nearly impossible to provide a "one size fits all" workout.  So unless notified, I'll just keep these generic.

Monday - Full Body Boot camp session.
Tuesday - 1 hr Cardio Session (Spinning, eliptical, or Running)
Wednesday - Sprint Training
Thursday - 1 hr Cardio Session (Spinning, eliptical, or Running)  or Day off
Friday - Lower Body (squats and lunges)
Saturday - Medium Distance Run (depending on your level of endurance is how far medium is)
Sunday - Off

I do have body specific workouts that I can post, but you would have to let me know what kind you wanted to do.  I can pretty much lay out a plan or workout for any goal.

Final Workout with SOUTHCOM :-(

Well today was another good workout and I enjoyed it.  Today was much like the last Friday's workout.  The focus was legs but changed it up a bit.  Less breaks of the 1/4 mile run and more exercises.  This is generally the transition to develop more endurance from exercise to exercise and focus on form and tightening your core.

Here's the workout..

1 mile warm up
1 minute break to do light stretching
20 x dumbbell step up  (20 each leg)
20 x assisted dumbbell lunge (20 each leg)
25 x dumbbell front squat
15 x dumbbell single-leg deadlift (15 each leg)
20 x walking lunge twist
1/4 mile run
25 x side lunge (25 each leg)
25 x sumo squat
30 sec wall sit
Alternating leg wall sit (15 sec full, 10 sec right, 10 sec left, 15 sec full)
60 sec wall sit
Alternating leg wall sit (20 sec full, 15 sec right, 15 sec left, 20 sec full)
24 knee ups, 16 alt knee twists, 24 knee ups (Left leg)
24 knee ups, 16 alt knee twists, 24 knee ups (Right leg)
3 x  15 single Elevated squats  w/ 15 sec hold in between (Left Leg)
3 x  15 single Elevated squats  w/ 15 sec hold in between (Right Leg)
1/4 mile run

Finished up with abs and stretching....

Wednesday's Workout Schedule

Wednesday is all about speed training.  Some call this speed work, some call this track work... I call this workout is a necessary evil. Of all workouts, this is the one I hate the most because of the amount of energy and focus needed to conduct these sprints/intervals.  Because these are 400 meter (1/4 mile) intervals, you really need to do a warmup interval to test yourself.  The goal is to complete the interval without running to failure prior to completing the interval.  Depending on your level of fitness will dictate how many interval's you do.  There are several ways to conduct intervals.  I lean more toward 100% controlled sprints/intervals.  As you progress, you'll do more intervals during this workout.

Lets get to the workout....

1 Mile warm up
2-3 minutes of rest and stretching
400 meter test interval
1 minute rest (light stretching and water)
2 x 400 meter interval w/ 400 meter rest distance
1 minute rest (light stretching and water)
2 x 400 meter interval w/ 400 meter rest distance
1/2 mile (minimum) cool down

STRETCH - STRETCH - STRETCH - STRETCH