Monday through Friday:

I prefer to work out after work. I work Monday through Thursday until 5:00pm and Friday until 4:00pm. Most nights I’ll do just the treadmill, but I’m starting to work in strength training to build more muscle and tone up. On a typical night, my workouts are anywhere from 40 minutes to 2 hours depending on which exercises I’m doing.

Treadmill

• 1, 2 or 3 miles

• 20, 30 or 60 minutes depending on speed/walking/jogging.

Weight Bench

• 15 lbs. Leg Extensions (sitting) 15 reps.

• 15 lbs. Leg Curl (while laying on tummy) 15 reps.

• 15 lbs. Arm (butterfly) 15 reps.

• 15 lbs. Arm (bar) 15 reps.

Free Weights

• 4 lbs. Arms (bent over/pulling up) 15 reps.

• 4 lbs. Arms (tricep curls) 10 reps

• 4 lbs. Arms (bicep curls) 15 reps

Lunges

• 20 Lunges Left Leg (get up to 3 sets of 20) with 4 lbs. Weights (10 Bicep Curls)

• 20 Lunges Right Leg (get up to 3 sets of 20) with 4 lbs. Weights (10 Bicep Curls)

Sit Backs (pretending to sit on chair)

• 20 reps (get up to 3 sets of 20)

Crunches (using Ab Roller)

• 50 reps

• 20 crunches, 10 left oblique, 10 right oblique and 10 reverse crunches

Leg Lifts (holding onto chair

• 20 reps with 5 lbs. leg weights

Saturday and Sunday:

I vary my weekend workouts depending on what I’m doing during the day, whether it is running errands or hanging out with friends. I also try to give myself the weekend as a “relaxing” two days, but I do love to walk, so I try to get out of the house (in the nice weather) and walk outdoors.

Here is an example of some of the things I’ll do:

Walking

• 1, 2 or 3 miles on the treadmill (20, 30 or 60 minutes depending on speed/walking/jogging).

• 2 to 4 miles in Alley Pond Park/Cunningham Park.

• Various amount of miles walking around Roosevelt Field Mall, Museums, Parks, the neighborhood, etc.