Today I did back and biceps first, then some running, Stairmaster, and walking.
I find it really important to do weights first if you are serious about getting stronger. You can't spend an hour doing cardio and then expect to get a good weight lifting session in. That being said, there are times when it might be good to do cardio first, such as when you are doing sprints or some other high-intensity type of cardio. And then you could do some sort of lower-intensity weight lifting afterwards, like shoulders or abs. Or skip the weights on an intense cardio day.
Usually after weight lifting, I do my cardio on the elliptical. It can be pretty high intensity if I want it to be, and it can also be pretty low if I've already pushed it really hard with the weights. Lately, I've been doing a lot more sprinting or fast 1-miles on the treadmill, which I used to reserve for no weight days or shoulder days. But I've been trying to push it a little harder and sprints are definitely a good way to do that. So I'm trying to get them in 3-4 times a week.
Back and Biceps Workout (exercises listed in the order I did them)
Dumbbell Biceps Curls: 3 sets, 6-9 reps each (25 pound dumbbell)
Single Arm Dumbbell Row: 4 sets, 8-12 reps each (first with a 47.5 pounder, the last 3 sets with 50 pound dumbbell)
Dumbbell Biceps Curls: 3 sets, 8-12 reps each (20 pounders for the first two, 17.5 for the last)
Lat Pull Down (machine): 3 sets, 12 reps each (70 pounds)
Seated Row (machine): 3 sets, 11-12 reps each (70 pounds)
Reverse Fly (machine): 3 sets, ~15 reps each (25-40 pounds... the last set I put on 25 and held the fly for a few seconds each time)
And onto the Cardio!
I'm working on a goal of running a sub six minute mile, so today I one mile on the treadmill as fast as I could, reduced the speed for a minute or so to catch my breath, and then went back up to see how fast I could still get the mile and a half. Then I jogged for a couple minutes to catch my breath and went back up to a (slower) run for the last couple. This all took 15 minutes.
Then I went to the Stairmaster and did that for 30 minutes, switching up the levels a bit, but staying at or between 14 and 20 (max 20).
After that I walked on the treadmill for 45 minutes. The first 30 of this, I put the incline up (between 8 and 15 ) and the speed from 3.2-4. Then I relaxed a bit for the last 15 minutes (low incline, 4.0 mph).
Love cardio! I have been trying to switch it up more though. I could go months at a time doing the same exact thing on my favorite elliptical, but that isn't really what my body needs. What do you do to keep things fresh (even when you don't care about fresh, haha)? I'd love to hear in the comments section!
