Wins + Ls The Life of Winn & Aldo
But first...gym
If you’ve read my previous post, one of my resolutions is to improve my health and the key item on that list is to get back to working out! It’s always difficult to find time for the gym when I’m at school. I start off the term all pumped and motivated to balance everything, but by midterms it’s game over. Now that I’m working and supposedly have some more “free time”, no more excuses.
This time around, I’m aiming to lose some weight, build some strength, and tone. For months I’ve been struggling to find the right balance between my different exercises to achieve the results that I want, and I have yet to figure out what works for me. So, I attended some personal training sessions, fitness consultations, and devised a master plan. Overall, my daily workout should take about 1.5-2 hours, maintaining a 60-80% of max heart rate.
The Plan
Warm Up (15-20 minutes)
Some light exercises just to get my heart rate up.
- Stair master
- Treadmill
- Rowing
Circuit (30 minutes)
This is where strength & conditioning comes in using my body weight/light weights. I’m going to pick 2 circuits, 3x15.
| Circuit 1 | Circuit 2 | Circuit 3 | Circuit 4 | Circuit 5 |
|---|---|---|---|---|
| Push-up | TRX row | Deadlift with row | Push up | Skaters |
| DB sumo squat + curl | TRX shoulder fly | LRD with squats | DB sumo squat + curl | Jump squats |
| Superman burpees | TRX bicep curls | DB overhead press | DB rows | Plank tucks |
| Walking lunges | TRX lunges | BOSU ball squats | High knees | Step ups with jump |
| Kettle ball swing | TRX squats | Spiderman burpees | Tricep dips | Superman burpees |
HIIT (15 minutes)
I discovered this Woodway Curve Treadmill.
Essentially, it’s built without a motor to replicate real human speed and effort, with a curved surface to maximize acceleration. It was made to be an all-out sprinting machine, mimic outdoor tracks, and useful for HIIT and sport specific training.
I just got that off of their site, so it could all just be part of their marketing strategy. Regardless, I’m going to give it a shot because it actually feels pretty good running on it.
- 15 seconds sprint
- 30 seconds rest
Core & Stretching (15 minutes)
For now, I’m going to stick with 1 circuit x 3 sets.
| Circuit 1 | Circuit 2 | Circuit 3 | Circuit 4 | Circuit 5 |
|---|---|---|---|---|
| 30 Knee crunches | 30 Bicycle crunches | 30 Knee Crunches | 20 Reverse Crunches | 20 Pulse ups |
| 30 Scissor kicks | 20 Wipers | 10 V-ups | 30 Mountain Climbers | 30 Cross-body Mountain Climbers |
| Hollow hold (30s) | Hollow hold (30s) | 30 Toe-taps | 10 V-ups | Superman (30s) |
| 10 V-ups | 10 V-ups | 20 Seated knee tucks | 30 Toe-taps | 30 Flutter kicks |
| Plank (3 sides x 1 min) | Plank (3 sides x 1 min) | Plank (3 sides x 1 min) | Plank (3 sides x 1 min) | Raised leg plank (1 min) |
- Followed by a whole bunch of stretches
- Foam roll
Schedule
Mondays to Fridays, I work in Cupertino so it’s most convenient for me to go to the gym after work before commuting back to San Francisco. So, I’m aiming to stick with The Plan for 5 days of the week. On the weekend, I’ll join some HIIT classes and play volleyball. Aldrin and I live right across from a community center so there’s a really good space for us to pepper, play ball, and stay active!
Written on February 17th, 2018 by Winnie FongIf anyone has any tips or advice, please shoot me a message :) I’m still experimenting with all of this so I am open to suggestions!