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How I work Out

Yesterday, Rob asked me about my workouts & my intensity level. So, tonight, I thought I would give an example of my daily exercise.

5:30 a.m.
I'm not too good at this, but I'd like to (and did today) start my morning off with my 30 situps and 15 pushups--and eventually my planks.

9 a.m.
This is my main cardio session. I usually start with the stationary bike. I'm now doing 12 minutes (an hour a week). And I try to do at least 3.5 miles.  I try to be at about level 10-12

If I didn't do my planks, I do those here, as well as my muscle-building session (when I do them).

Next, I do the stairstepper (I need to do it early, becuase if I don't, I get too tired to hit my goal). On the stairstepper, I always do 10 minutes. More than that is too much for me. I used to try to hit 200 Calories. Then 300. But I decided to work on a different goal--one that wasn't Calorie based (since I would find it harder and harder to hit my goals as I lost weight). Now, I try to hit 100 floors a session.

If you look at the middle of the top row of numbers, you can see that I'm at 102 floors.  Yikes! 

Here's what the stairstepper looks like when I'm done with it.  Please note the glistening case (just know that the case is regularly matte-finished.  Yeah, that's sweat).  And, yes, those are the sweat droplets on the floor.  Good times. 

Then it's on to my longest friend: the elliptial. I now do 12 minutes (an hour a week). And I use this a little to do cool down, but I also try to do some real work. At least 160 Calories (I need to find a better goal on the elliptical!). I usually alternate between level 13 and level 17.

And that's the end of my workout. And I usually look like this:

6 p.m.
Most days (or as often as I can), I wrap up my day with an evening walk/run. And I try to go at least 3 miles, and sometimes 5 (if I'm feeling that up to it):

And that's my typical workout.  How do you push yourself?

12 minutes on elliptical
12 minutes on stair stepper
10 minutes on exercise bike
1 set of 2 60 second front planks
2 sets of 30 second side planks
1 set of 2 60 second back planks
30 situps
15 push ups
ran 3.75 miles
read the bible

36 minutes on elliptical
36 minutes on stair stepper
10 minutes on exercise bike
2- muscle building sessions
3 sets of 2 60 second front planks
6 sets of 30 second side planks
1 sets of 2 60 second back planks
150 situps
75 push ups
ran/walked 8.75 miles
prayed daily
read the bible daily

Weekly Calorie Count:
Saturday: 2,815 Calories
Sunday: 2,505 Calories
Monday: 990 Calories
Tuesday: 2,160 Calories
Wednesday: 2,050 Calories

Daily Average: 2,104 Calories.

Want to watch me twEAT? Check it out here.



March 11, 2010 at 4:08 AM

Thanks for sharing that, man! Again that's one awesome workout. 100 or more floors, very impressive indeed. I use a stair climber that's like a treadmill that moves and keeps the stairs going. When I start my cardio back up I'll have to see how many floors I can do in the time that you set out for. It gives me something to shoot for.
That's why I like it when people share there routine. It gives me something to incorporate into my daily routine as well. Like when I get up, the first thing I do is head to the computer. I'd probably make better process if I first did some sit-ups, push-ups instead. Thanks for that idea.
Your doing and looking great man! Keep it up.

  South Beach Steve

March 11, 2010 at 5:05 AM

Amazed. As always, amazed.


March 11, 2010 at 12:14 PM

Compared to that? I don't push all (at least not to THAT level). That's an amazing. I like how you have a non-calorie based goal for the stairstepper, even though I loathe the very idea of the stairstepper :-P


March 11, 2010 at 12:15 PM

That's an amazing WORKOUT, I mean. Proofreading fail.


March 11, 2010 at 3:41 PM

Awesome workout! No wonder you are rockin' the losses! I am proud of are so inspirational.

  Call Me Ishmael

March 11, 2010 at 6:23 PM

That is eye-opening Beej. What an effort. So that's what it takes -- an early wake up call...Noooooooo!!! I can never wake up early enough.