four steps better {1} Workouts

Whether you want be be stronger, more committed, thinner or smarter, the "four steps better" mini-series will have something to help you get there.

Workouts

I hired a personal trainer for a few months to jump start my exercise routine. Before working with my trainer I hung around the cardio equipment and worked with the strength machines a few times a week. It was okay, but I knew there was so much more that I was missing!

My trainer taught me form and hooked me up with some challenging, effective moves! But once I got the basic correct form down I realized I was only paying her for new exercises!

So my running friend and I branched out to create our own routies while still increasing the level and changing the workouts (so we wouldn't get bored).

I took the exercises she had already given me (all are available around the web) along with several from the workout resources below and made my own exercise note cards.

When my friend and I meet to workout we sort through our cards while warming up on a cardio machine. We break the exercises up: abs, upper and lower-body (although most activate the whole body). Within minutes we have a new total body strength workout!

How To Make Your Own Exercise Cards:

1. Buy any size index cards.

2. Print out some workouts from the resources below:

Here are some printable workouts I've found over the internet. Many of these are workouts I did with my personal trainer. If you do decide to start up your own strength training routine, I do recommend meeting with a trainer a few times first to establish good form and for specific workout tips for your body. You can usually hire one for 1 hour for around $70.
SELF Magazine: Circuit Training, Jillian Michaels' Strength, 15 min. Toning, Arms

Women's Health Magazine: Superhero Workout, Core Four, Kettlebell Workout

SHAPE Magazine: 20 min. Total Body, No Thigh Jiggle, Bikini-Ready Strenth

MizFit's Monday Facetime- MizFit/Carla is a wonderful blogger and personal trainer who produces short videos based on different strength exercises

Women's Health Mag has some great tips on switching up your sets to get more from your strength workouts (full article here):

If you want A total-body warmup
Try Circuit sets

If you want To save time
Try Supersets

If you want To look toned in your going-out tank
Try Drop sets

3. Cut out your workouts and glue them onto index cards. If you're feeling adventurous you could even label the muscle group each workout targets!
4. When creating workouts, make sure to switch up the moves so your muscles don't get too comfortable! I usually do about 4 abs, 4 upper and 4 lower-body and then do some stretching afterward.

Workout Log

I incorporate cardio (mostly running, biking and swimming) with strength training (mostly with body weight and resistance) and stretching (mostly yoga). I feel my best when I cover all three bases each week.

On a normal week I like to workout 6 days/week. If I miss a few workouts I won't sweat it because I believe the best workout plan is one that works with your lifestyle.

2.25.09- 40 min. upper-body strength/abs; 2 mi. run*
*first post-shin splints run
2.26.09- 2 mi. run/walk
2.27.09- 50 min. total body strength; 3 mi. walk
2.28.09- light yoga
3.1.09- Half marathon race
3.2.09- OFF
3.3.09- 50 min. strength training; 10 min. rowing; 25 elliptical
3.4.09- OFF
3.5.09- 10 minute abs/ plank/ stretching (Long day at work... didn't feel like working out... totally should have!)
3.6.09- 10 min. rowing; 10 min. elliptical; 50 min. total strength; stretching/yoga
3.7.09- OFF- vacation :)
3.8.09- 10 min. walk/sprint plus lots of city-walking
3.9.09- OFF- vacation :)
3.10.09- 25 min. Jillian Michaels 30-Day Shred + Stretching
3.11.09- 1.5 mile walk
3.12.09-
3.13.09-
3.14.09- 8 mi./25 min. bike; 8 min. abs; lunges
3.15.09- 26 mi./2 hour bike ride with David!
3.16.09- 15 min. treadmill; 5 min row; 10 min stair climber; 5 min. bike
3.17.09- 25 min. Shred
3.18.09- 35 min. mixed cardio; 25 min. Shred; 8 min abs!!!
3.19.09- OFF
3.20.09- 50 min. total body strength
3.21.09- OFF
3.22.09- 30 min. walk
3.23.09- 1 mi. run; Level 2 Shred
3.24.09- Abs; 30 min. mixed cardio
3.25.09- Level 1 Shred; 1 mi. run; 1 hour walk
3.26.09- 50 min. cycling class; 30 min. walk/run; 10 min. strength
3.27.09- 3 mi. walk/run (38 minutes... mostly walking!); 10 min. simple strength
3.28.09- 2 hour XC trail ride; 20 min. light tennis
3.29.09- 1 hour (very easy) bike ride
3.30.09- OFF
3.31.09- 30 min. total strength; 30 min. cardio (incl. 2 mi. run)
4.01.09- 1 mi. run; Level 2 Shred; foam rolled
4.02.09- 3 mi. walk w/ some running (shin splints still plague me)
4.03.09- OFF
4.04.09- 15 min. walk/run; 10 mi. bike ride
4.05.09- OFF
4.06.09- 35 misc. cardio
4.07.09- I forget, but I worked out!
4.08.09- 45 min. total strength; 60 min. spinning (wowza!)
4.09.09- 35 easy bike
4.10.09- 45 min. spin class; 5 min. abs
4.11.09- 5K "race" (still with the shin splints... find me with the wheelchairs and strollers at the end)
4.12.09- OFF (EASTER!)
4.13.09- 70 min./20 mi. bike ride
4.14.09- forget!
4.15.09- forget! :)
4.16.09- 50 min. spin class
4.17.09- OFF
4.18.09- 2 hour moutain ride
4.19.09- 10 mi. cycling
4.20.09- 3.2 mi. walk (1 hour)
4.21.09- Shred Level II
4.22.09- 45 min. mixed cardio
4.23.09- Shred Level III; 2 mi. run
4.24.09- OFF (10 min. strength)
4.25.09- OFF
4.26.09- 2 mi. walk/run; 31 mi. (2hr +) bike ride
4.27.09- 25 min. mixed cardio (including 1 mi. run); 15 min. abs; 10 min. stretch
4.28.09- Shred Level II; 40 min. bike ride
4.29.09- 20 min. cardio; 20 min. weights
4.30.09- 20 min. total strength
5.1.09- OFF
5.2.09- 30 min. mixed cardio
5.1-8.09- SICK... very little movement :(
5.09.09- 1 hr. Body Flow (yoga, Pilates, tai chi combo); 20 min. cardio
5.10.09- OFF
5.11.09- 45 min. cardio (incl. 2 mi. run!); abs
5.12.09- 45 min. total strength; 15 min. cardio; 10 min. stretch
5.13.09-
5.14.09-
5.15.09- 30 Day Shred Level 3
5.16.09- 55 min. Body Flow; 20 min. cardio; 10 min. strength
5.17.09- OFF (2 mi. walk)
5.18.09- 50min. cycle class; 55 min. Body Flow; 10 min. walk
5.19.09- 30 Day Shred Level 2
5.20.09- 15min. walk/run; 50 min. spin class
5.21.09- 30 min. Shred Level II
5.22.09- 20 min. cardio; 25 min. total body strength (gym)
5.23.09- 50 min. Body Flow; 40.5 mi. bike ride
5.24.09- 30 min. walk; 20 min. gym cardio; 15 stretching/abs
5.25.09- 41-mile bike ride (!)
5.26.09- OFF!!!
5.27.09- 55 mixed cardio (incl. 2 min. run!); 45 min. Body Flow
5.28.09-
5.29.09-
5.30.09-
5.31.09-
6.1.09-
6.2.09-
6.3.09-
6.4.09-
6.5.09- 30 Day Shred Level II
6.6.09- 15 mi. bike
6.7.09- OFF
6.8.09- OFF
6.9.09- OFF
6.10.09- OFF
6.11.09- 2 mi. run; 20 min. total strength
6.12.09- 2 mi. walk
6.13.09- 50 min. Body Flow; 50 min. Spin
6.14.09- 45 min. cardio (incl. 3 mi. run); 35 min. lower strength, abs and stretching
6.15.09- 50 min. Spin; 20 min. upper strength; 25 min. walk/run (2 mi.)
6.16.09- 2 mi. run (20 minutes incl. warm-up); 5 min. strength!
6.17.09-
6.18.09-
6.19.09- 2 mi. run
6.20.09- 25 mi. ride
6.21.09- OFF
6.22.09-

6.23.09- OFF

6.24.09- OFF

6.25.09- 40 min . walk; 3 mile run (30 min.); 10 min. abs

6.26.09- 55 min. Body Flow; 10 min. elliptical
6.27.09- OFF
6.28.09- OFF
6.29.09- 45 min. spin class; 45 min. Body Flow
6.30.09- 30 min. walk
7.01.09- OFF
7.02.09- OFF
7.03.09- 15 mi. bike; 2 mi. run
7.04.09- 20 mi. bike; 10 min. abs; 5 min. run
7.05.09- 10 min. stair climber; 20 min. walk; 15 min. totaly body weights
7.06.09- 30 min. walk; 30 min. random cardio sculpt video ;)
7.07.09- 55 min. (4.3 mi.) walk/run; 20 min. strength; stretch
7.08.09- 1 hour light bike ride
7.09.09- 3 mi. run; 30 min. yoga
7.10.09- 2.7 mi. run (27 minutes)
7.11.09- 13 mi. bike ride; 10 min. abs
7.12.09- 16 mi. bike ride
7.13.09- 3.1 mi. run/walk (too hot!!); 15 min. total body strength
7.14.09- OFF
7.15.09- 3.2 mi. run; 22 min. strength; 30 min. yoga
7.16.09- 15 mi. bike ride; 20 min. strength
7.17.09- 4 mi. run
7.18.09- OFF
7.19.09- 35 mi. bike ride
7.20.09- 3 mi. run (30 min.); 5 min. abs
7.21.09- 13 mi. bike ride
7.22.09- OFF
7.23.09- 2.5 mi. run; 11 mi. bike ride; 10 min. strength
7.24.09- 5 mi. bike ride
7.25.09- 30 min. strength
7.26.09- 11 mi. bike ride
7.27.09- 8 mi. bike ride; abs
7.28.09- 5.2 mi. run; 10 min. stretching
7.29.09- OFF (foam rolling)
7.30.09- 11 mi. bike ride; 25 min. strength at home
7.31.09- 5.5 mi. run
8.1.09- 11 mi. bike ride; 25 min. strength
8.2.09- 25 min. trail walking
8.3.09- 35 min. mixed gym cardio
8.4.09-
8.5.09- 25 min. gym cardio; 10 min. strength in the park; 50 min. tennis
8.6.09- 6 mi. run (1 hour)
8.7.09- 15 mi. bike ride; 10 min. abs/strength
8.8.09- OFF
8.9.09- OFF
8.10.09- 10 min. stairs; 20 min./2 mi. run
8.11.09-
8.12.09-
8.13.09-
8.14.09-
8.15.09- 3 mi. run; 35 min. tennis
8.16.09- 32 mi. bike ride; 10 min. strength

9.07.09- 6 mi. run
9.08.09- 80 min. power yoga
9.09.09- 4.5 mi. run
9.10.09- 30 min. bike ride
9.11.09- 12 mi. run (10 in am; 2 in pm)
9.12.09- 30 min. strength/abs; stretching
9.13.09- 4 mi. run; 10 min. light stationary bike
9.14.09- OFF
9.15.09- 7 mi. run
9.16.09- 2 mi. speedwork
9.17.09- 20 min. light bike
9.18.09- 16.5 mi. accidental run
9.19.09- 20 min. strength
9.20.09- 3.2 mi. run
9.20109- 80 min. power yoga
9.22.09- 14 mi. run; 10 min. stretch

10.08.09- OFF
10.09.09- 15 mi. run
10.10.09- 35 mi. bike ride
10.11.09- OFF
10.12.09- 5 mi. run; 10 min. stretch; 5 min. abs

10.20.09- 5.5 mi. run
10.21.09- 30 mi. bike ride
10.22.09- 90 min. power yoga
10.23.09- 18 mi. run
10.24.09- OFF
10.25.09- 25 mi. bike ride
10.26.09- 4 mi. run
10.27.09- 11 mi. bike ride; 20 min. strength
10.28.09- 10 mi. bike ride
10.28.09- 90 min. power yoga
10.28.09- 14 mi. run
10.28.09- OFF
11.01.09- 12 mi. run
11.02.09- 14 mi. bike ride
11.03.09- 5 mi. run; 90 min. power yoga
11.04.09- 30 mi. bike ride
11.05.09- 16.5 mi. run
11.06.09- OFF
11.07.09- 5.2 mi. run; 90 min. yoga
11.08.09- 20 min. bike ride; 20 min. strength
11.09.09- 2 mi. run
11.10.09- 25 min. strength
11.11.09- 7 mi. run; 10 min. strength
11.12.09- OFF
11.13.09- 20 mi. run
11.14.09- OFF
11.15.09- 10k race
11.16.09- 10 mi. bike @ 7.2mph
11.17.09- 20 mi. bike @ 6.4mph; 90 min. power yoga

11.21.09- OFF
11.22.09- Marathon!!
11.23.09- OFF
11.22.09- 2 mi. run

12.03.09- OFF
12.04.09- 9.5 mi. run
12.05.09- OFF
12.06.09- 30 mi. bike ride; 2 hr. power yoga
12.07.09- 1 mi. run


1.4.10- 90 min. power yoga
1.5.10- 5 mi. run
1.6.10- walk the dogs :)
1.7.10- 3 mi. run
1.8.10- OFF
1.9.10- OFF
1.10.10- Disney Marathon
1.11.10- OFF
1.12.10- OFF
1.13.10- 2 mi. run; 20 min. strength
1.14.10- 25 mi. bike ride
1.15.10- 5 mi. run
1.16.10- OFF
1.17.10- 12 mi. bike ride
1.18.10- 4 mi. run; yoga
1.19.10- 25 mi. bike ride
1.20.10- 5 mi. run; 5 mi. bike ride; 20 min. strength
1.21.10- 30 min. walk; 20 min. yoga podcast
1.22.10- 9.5 mi. run
1.23.10- 15 mi. bike ride
1.24.10- 20 mi. bike ride
1.25.10- 6 mi. run; 30 min. strength
1.26.10- 90 min. power yoga; 25 mi. bike ride
1.27.10- 9 mi. run
1.28.10- 90 min. power yoga; 20 mi. bike ride
1.29.10- 12 mi. run; 8 mi. bike ride (17.8mph); 1,200 meter swim
1.30.10- OFF
1.31.10- 90 min. Bikram yoga; 1,000 meter swim
2.1.10- 5 mi. run (10min./mi.)
2.2.10- 600 m. swim; 10 min. elliptical; 20 min. strength; 90 min. yoga; 10 mi. bike ride; 60 min. trampoline aerobics class (whew!)
2.2.10- 7 mi. run; light swim lesson

2.4.10- 90 min. power yoga; 1,000 meter swim; 10 mi. bike ride
2.5.10- 15 mi. run
2.6.10- OFF
2.7.10- OFF
2.8.10- 6 mi. run; 700 meter swim; 25 min. strength
2.9.10- 40 min. light yoga; 10 min. elliptical
2.10.10- 5 mi. run; 700 meter swim; 25 min. ice skating
2.11.10- 1,000 meter swim; 90 min. power yoga
2.12.10- 18 mi. (treadmill) run!
2.13.10- light rock climbing
2.14.10- 2.5 mi. walk; 20 min. strength
2.15.10- 1,000 m. swim; 5 mi. run
2.16.10- 1 hour trampoline aerobics
2.17.10- 5 mi. run; 1,000 m. swim; 90 mn. power yoga
2.18.10- 90 min. power yoga
2.19.10- 19 mi. run

2.26.10- OFF-sick
2.27.10- OFF
2.28.10- Gasparilla Marathon
3.1.10- OFF- sick
3.2.10- 10 min. bike ride
3.3.10- 1 mi. run
3.4.10- OFF- sick
3.5.10- OFF- sick
3.6.10- 11 mi. bike ride
3.7.10- Disney Princess Half Marathon
3.8.10- OFF
3.9.10- 21 mi. bike ride
3.10.10- 3 mi. run; 1,000 m. swim
3.11.10- 10 mi. bike ride
3.12.10- 11 mi. run; abs
3.13.10- 30 min. walk; 15 min. stationary bike
3.14.10- 8 mi. run
3.15.10- 20 min. walk; 20 min. strength
3.16.10- 5 mi. run; 2 mi. walk
3.17.10- OFF
3.18.10- OFF
3.19.10- 6 mi. walk/run
3.20.10- 30 min. eaaasy bike ride
3.21.10- 5 mi. run
3.22.10-
3.23.10-
3.24.10- 5 mi. run
3.25.10- OFF
3.26.10- 9 mi. run
3.27.10- OFF
3.28.10- OFF
3.29.10- 6 mi. run; 90 min. baptiste power yoga class
3.30.10- 25 min. bike ride
4.1.10- OFF
4.2.10- OFF
4.3.10- Croom 50k Race
4.4.10- OFF
4.5.10- 10 min. bike ride; 90 min. yoga
4.6.10- 350 m. swim; 1 mi. walk/jog :-/
4.7.10- 15 mi. bike ride
4.8.10- 1,000 m. swim; 2 mi. run
4.9.10- OFF
4.10.10- Iron Girl 15k
4.11.10- OFF
4.12.10- 25 mi. bike ride
4.13.10- 2 mi. run
4.14.10- 7 mi. bike ride; 1,000 m. swim
4.15.10- 12 mi. run + 5k
4.16.10- OFF
4.17.10- 3.2 mi. run
4.18.10- Metric Century
4.19.10- 800 m. swim
4.20.10- 3.2 mi. run
4.21.10- 4.5 mi. bike ride;
4.22.10- 1,000 m. swim; 4 mi. run (40 minutes)
4.23.10- OFF
4.24.10- 10 mi. crappy run

5.14.10- 5 mi. run; 600 m. swim
5.15.10- OFF
5.16.10- Ironman 70.3
5.17.10- 90 min. power yoga
5.18.10- 10 mi. bike; 500 m. swim
5.19.10- 4.5 mi. run
5.20.10- 40 min. strength; 10 min. yoga; 2 mi. walk
5.21.10- 15 mi. run
5.22.10- OFF
5.23.10- OFF
5.24.10- 2.3 mi. run
5.25.10- 16 mi. bike ride

6.3.10- 30 min. bike; 90 min. yoga; 1,000 m. swim
6.4.10- OFF
6.5.10- 19 mi. run; 1000m. swim; 30 min. yoga
6.6.10- 40 mi. bike
6.7.10- 19 mi. bike
6.8.10- 1600 m. swim
6.9.10- 8 mi. bike ride; 8 min. abs
6.10.10- 60.3 workout
6.11.10- 3.5 mi. run
6.12.10- 1000 m. swim
6.13.10- 13 mi. run; 1000m. swim; 3 mi. run
6.14.10- 21 mi. bike; 80 min. power yoga; 500 m. swim
6.15.10- 7 mi. run
6.16.10- OFF
6.17.10- OFF
6.18.10- easy 3 mi. run
6.19.10- Grandma's Marathon
6.20.10- OFF
6.21.10- OFF
6.22.10- 2 mi. walk; 1,000 m. swim; 10 min. yoga
6.23.10- 3 hours hot power yoga; 500 m. swim; 2 mi. run
6.24.10- 7.5 mi. run; 10 min. yoga; 600 m. swim
6.25.10- Bikram
6.26.10- 8.5 mi. run
6.27.10- 15 mi. bike ride
6.28.10- two 90 min. power yoga classes; 4 mi. run
6.29.10- 90 min. power yoga; 10 mi. bike; 600 m. swim
6.30.10- 80 min. power yoga; 7 mi. run (1:08)
7.1.10-
7.2.10-
7.3.10-
7.4.10-
7.5.10-
7.6.10-
7.7.10- OFF
7.8.10- 5 mi. run
7.9.10- 10 mi. run; 8 min. abs
7.10.10- OFF
7.11.10- 10 mi. run; 8 min. abs
7.12.10- 90 min. power yoga; 5 mi. bike
7.13.10- 2 x 90 min. power yoga; 2 mi. run; 600 m. swim; 21 mi. bike
7.14.10- 1500 m. swim (with speed intervals)
7.15.10- 2 x 90 min. power yoga; 4 mi. run; 11 mi. bike
7.16.10- 12 mi. run
7.17.10- yoga workshop
7.18.10- 1500 m. swim; 14 mi. bike; 3 mi. run
7.19.10- 90 min. power yoga
7.20.10- OFF
7.21.10- 90 min. Bikram; 1000 m. swim; 2 mi. run
7.22.10- 2 x 90 min. power yoga; 15 mi. bike
7.23.10- 5.5 mi. run
7.24.10- 80 min. power yoga
7.25.10- 15 mi. run; 8 mi. bike ride; 2 hr. advanced power yoga
7.26.10- 80 min. power yoga; 1300 m. swim
7.27.10- 4 mi. run
7.28.10- 3.5 mi. run; 3.2 mi. walk
7.29.10- 2 x 80 min. power yoga; 10 mi. bike
7.30.10- 60 min. power yoga
7.31.10- 12 mi. run; 2 hr. power yoga
8.1.10- 12 mi. easy bike ride
8.2.10- 10 mi. run; 80 min. light power yoga
8.3.10- 80 min. power yoga; 21 mi. bike; 20 min. power yoga
8.4.10-
8.5.10-
8.6.10-
8.7.10-
8.8.10-
8.9.10- 4 mi. run; 80 min. power yoga
8.10.10- 3 mi. run; 500 m. swim; 80 min. power yoga
8.11.10-
8.12.10-
8.13.10- 5 mi. run *accident*
8.14.10- OFF (accident)
8.15.10- 60 mi. bike ride
8.16.10- 5 mi. run; 80 min. power yoga
8.17.10- 22 mi. bike ride; 80 min. power yoga (lots of resting)
8.18.10- 5 mi. run; 80 min. power yoga
8.19.10- 20 min./6 mi. bike ride
8.20.10- 20 min./6 mi. bike ride
8.21.10- 6 mi. run
8.22.10- 35 mi. bike ride
8.23.10- 12 mi. run
8.24.10- 80 min. power yoga

9.2.10- OFF
9.3.10- 9 mi. run
9.4.10- OFF
9.5.10- 100 mi. bike ride
9.6.10- 4 mi. run; 80 min. power yoga; 500 m. swim
9.7.10- OFF
9.8.10- 80 min. power yoga; 5 mi. run
9.9.10- 80 min. yoga; 1000 m. swim
9.10.10- 16 mi. run (rough and slow!)
9.11.10- 4 mi. run
9.12.10- 60 mi. bike ride

9.24.10- 16 mi. run
9.25.10- OFF
9.26.10- 48 mi. bike
9.27.10- 80 min. power yoga

9.28.10- OFF

9.29.10- 22 mi. bike

9.30.10- OFF

10.1.10- 18 mi. run

10.2.10- 1000m. swim

10.3.10- 100 mi. bike, 6 mi. run

10.4.10- OFF
10.5.10- 80 min. yoga
10.6.10- 3 mi. run; 80 min. power yoga; 1200 m. swim
10.7.10- 20 mi. run; 80 min. power yoga
10.8.10- 4 mi. run; 1200 m. swim
10.9.10- 1000 m. open water swim
10.10.10- 80 mi. bike ride
10.11.10- 80 min. power yoga; 3 mi. run
10.12.10- parkour
10.13.10- 80 min. power yoga
10.14.10- OFF
10.15.10- OFF
10.16.10- Urbanathlon