Here’s my way to organise my workout after my «let’s get back in shape (again)» period . It’s important to increase slowly your training’s intensity and level of difficulty, to allow your body to adapts.  So here you’ll find a bit more challenging routine to keep the training without loosing the motivation!

I changed my cardio routine to introduce a little bit of jogging.  Not much because I had a knee surgery so I have to be very carefull and progressive when I switch from stroll to run.  I chose to do some interval training. To do so, it is easier if you can program your treadmill, but if you can’t, just make sure not to fall down when changing your settings.

• warm-up: 5 minutes stroll on progressive tilt
• training: 2 minutes stroll and 1 min jogging for 27 minutes (8 cycles of 3 minutes)
• cool down: 3 minutes stroll on degressive tilt

After, I changed my muscular training routine from endurance training to what is called a superset workout.  There is different superset training that you can do, I will discuss this later (and put a link here when it will be done ).  Just so you can understand the basic  of superset training: basically, you just do your 2 sets of reps with no rest in between. Your workout:

• will be more time-efficient;
• will increase your Lactic Acid production;
• will increase muscle fiber activation.

So because I wasn’t in an awesome shape , I kept my musculation circuit of 2 to 3 sets of 12-15 reps.  I did (click links for images and explanations):

• squats with a barbell in superset with step ups;
• push ups (on my knees) in superset with vertical french extension (using a pulley);
• back extensions on my stability ball in superset with ab roll on my stability ball.

It means that I did 12-15 squats and right after 12-15 step ups (with BOTH legs ), then 12-15 push ups and right after 12-15 vertical french extensions…  This way, I can do my training faster without accelerating my movements.  When I do my superset no2 (push ups and vertical french extension), my legs are resting.  So, when I get back to superset no1, I had enough rest and am ready for my 2nd set.

When doing superset training, I am always very carefull because there is no «real rest», your body is always moving.  You have to make sure you drink enough water while you exercise to prevent dehydratation.  Overall, I like this routine because it is time-efficient. Period !

Remember : always consult a professional trainer for advice regarding your specific situation.

Related posts:

1. Ok, let’s get back in shape (again)