My Current Workout

My usual routine:

My goal is to exercise five four times a week, but some weeks it's three. I wear my heart rate monitor and usually burn between 450-550 calories in the hour to 75 minutes it takes for me to get done. In addition to the four workouts, I usually get in some sort of outdoor activity, an outdoor run, hike or bike ride or something fun. Outdoor weekend exercise is a big reinforcement for me to keep up my fitness.

Every 4th week I (try to remember to) do a rest/recovery week where I scale everything back. I do an easier level on the bike and cut off 5-10 minutes on the time. For the run I cut down the time and try to run slower. For weights I cut down on weight and reps. I find the recovery weeks are great for my body and for my mind. You can't go, go, go for months on end without some rest.  

Here's the summary of a workout with details below:
Cardio (bike or run)
Strength Training (cycle through three routines, below) and
Core (cycle through two routines, below)
Stretch


For cardio training I alternate cycling and running:

Bike Day:  25 minutes on upright bike, Level 6 7 8 9 random route, rpms from 70-100+ depending on resistance or bike outdoors for 25+ minutes
Running Day:  Ideally outdoors for 25 minutes.  If that's not possible then I do the treadmill for 3 miles, usually from 6 - 7mph, 1 degree elevation. 

For core work I alternate between two routines.  Those are:

Option 1:  Double Crunch (6 and 8 pounds), 3 sets of 10.  Leg Raises in the captain's chair, 2 sets of 8.  Jackknife/Pike on the Swiss Ball, 3 sets of 10.
Option 2:  Medicine Ball Exchange, 3 sets of 10.  Decline bench crunches, with 15 pound weight (2 sets of 10).  Plank (two sets, hold for 40 seconds each).
*I throw in some Russian Twists and good ol' fashioned situps whenever I can.

I generally don't take "breaks" between sets, instead I do core sets.  But if I'm out of core work to do then I take a break.  Here are the three days of strength training:

Legs & Shoulders:
Walking lunges with 12 pound dumbbells 3 sets of 8

Arnolds, 3 sets
Lateral shoulder raises with 10 pound dumbbell, 3 sets of 10
Glute Bridge/Hamstring Roll on Swiss ball, 2 sets of 12
Plie Squat with one 8 pound dumbbell, 2 sets of 12
Leg Extension machine, 2 sets at 30-35 pounds
Shoulder press, 3 sets at 20-30 pounds


Back & Biceps
Sevens with 30/20 pound bar, 2 sets of 21
Assisted pullups, 3 sets with 80 pounds assistance
Neutral Grip Pullups, 2 sets (3, 2 reps)
Band pull, 2 sets of 15
Lying hand raise, 2 sets of 15
Step bicep curl, 3 sets of increasing weight (10, 12, 15 pounds)
Seated row 3 sets of increasing weight (45, 50, 55 pounds)

Chest & Triceps
Pushups, 3 sets, 20, 15, 12 reps*  (took me 10 months to build up to this)
Triceps Cable, 3 set, 35/30/25 pounds
Dumbbell chest press, 3 sets, 20/15/12 pounds
Dumbbell flys, 3 sets, 15/12/10 pounds
Lying Barbell Tricep Extensions, 10 pounds on curl bar
Bench dips, 2 sets of 10

That's it!  An hour, maybe an hour and 15 and I'm done.  And 99% of the time I feel great as I walk out the door of the gym!