Daily Workout - Chest & Punching Bag in Home Gym

 

I actually got around to doing an earlier workout today! Everyone was out of the house so I knew there would be no interruptions. This was also a good time to hit the punching bag as it tends to make some noise and I can't really use the punching bag at night when the kids are sleeping.

• Warmup: Punching Bag for 10 minutes (Punches & Kicks).
• Bench Press with Dumbells.
• Incline Dumbbell Press Flies.
• 3 Stage Pushups: Planche, Extended, and Regular.
• Abs: Mixed Sit-ups & Floor Raises.
• Misc. Stretching.

Total workout time: About 1 hour.

Daily Workout - Jog and Shoulders with Total Gym

I usually do my MMA workout on Saturday but todayI just wasn't 100% and I really need to feel 100% to do my MMA workouts. I'll try and make it up by going Monday or Tuesday next week instead!

Since it was a nice sunny day to day and we haven't seen the sun for some time, I decided to do my first jog of the year. I'm not really built for long runs, (shorter strong legs) but I do like to mix jogging in to my routine form tie to time.

I use a program on my iPhone called Runner, It's AWESOME and tracks literally everything  about each and every running session. (Calories, Miles per hour, GPS tracking with stats all along the way...) The Map image at the top is a screen capture sight from the Runner Program.

When I got home I had a quick drink and protein bar and then did Shoulders on the Total Gym and then some Punching Bag at the end.

• Running: 3 Miles - 30 Minutes.
• Shoulders on Total Gym - 30 Minutes.
• Punching Bag and Stretching - 20 Minutes.

Total workout time: About 1.5 hours.

Daily Workout - Abs & Legs in Home Gym

 

I do some Abs with just about every workout but I don't really headline them since they usually only take me at the most about five minutes. I usually do them at the end of every workout. I mix it up by doing Crunches one day, and Leg Raises another. Some days I use the Total Gym to do my Abs or I may use a roller to do some floor stretch-outs. The point is to keep mixing it up and do a bit each day. Abs is one muscle group that you can do every day of the week if you want to.

So today I kept it simple and did some basic crunches - 100 in all and that was enough! But before I did a Leg Workout. Oh yah, I did another split workout day today, in the morning for my Cardio I hit the punching bag for 10 minutes - it's a great cardio workout if you keep busy.

• Morning Punching Bag - 10 Minutes.
• Squats with Smith machine.
• Calf Raises: with Smith machine.
• Leg Extensions: Bench with leg attachment.
• Leg Curls: Bench with leg attachment.
• Abs: Crunches.
• Misc. lower body stretching.

Total workout time: About 1 hour done in my home gym.

Daily Workout - Late Night Legs

It's kind of late and I really don't want to do a workout, especially a leg workout as legs are your largest muscle group and therefore take the most energy to workout!

Maybe after my warmup I'll feel more into it? It's days like today that getting started is the hardest part, a mind over matter thing. I'm nearing the end of my Elliptical warmup and I'm more into this workout now... It will all be over in less than an hour and I'll be glad I did it.

• Elliptical Warmup - 10 Minutes.
• Squats with Smith machine.
• Calf Raises: with Smith machine.
• Leg Extensions: Bench with leg attachment.
• Leg Curls: Bench with leg attachment.
• Misc. lower body stretching.

Total workout time: About 1 hour done in my home gym.

Daily Workout - Legs in Home Gym

Early in the day I had some extra time and needed a short break from some work related phone calls so I hit the punching bag for a little over 10 minutes. It's a great way to get a nice overal upper body workout, relieve some stress, and burn around 200 calories off.

 

Today was leg day so for my leg workout I usually start things off with 10 minutes of elliptical, again another quick 200 calories burned up while getting warmed up.

• Squats with Smith machine.
• Calf Raises: with Smith machine.
• Leg Extensions: Bench with leg attachment.
• Leg Curls: Bench with leg attachment.
• Misc. lower body stretching.
• Abs: Cruch routine.

Total workout time: About 1 hour done in my home gym.