My weekly workout routine consists of cardio, stretching and resistance training. I workout three times a week, doing one of these routines on each exercise day. My reason for doing the following exercise routines weekly is to feel mentally and physically healthy. These workouts are for raising endorphins and keeping up a relatively healthy physique. They are not to build significant muscle mass or lose weight. They are for maintenance rather than re-shaping.
My favorite of my three weekly workout routines is yoga. I start with classic stretches, such as the downward facing dog, sun salutation and standing forward bend. I do roughly 12 positions for one to two minutes each. I then use a workout ball and two five-pound weights to do arm and abdomen exercises. First, I place my left hand on the ball and put my left leg straight behind me with my foot flat on the floor. With a weight in my right hand and my right knee at a 90-degree angle, I do 12 curls while balancing my body with my legs and left hand. I do this again on the left side. Next, I lie with the ball in the small of my back and my knees at a 90-degree angle to the floor. I cross my arms over my chest with a five-pound weight in each hand. I do three sets of 12 crunches and three sets of twisting crunches. I end with five minutes of the yoga corpse pose.
My weekly cardio routine is basic. I mountain bike on local trails for one hour. The trails I ride are well maintained, but there are a lot of twists and hills. This helps work my legs and shoulders as I maneuver and power the bike.
My resistance training is done on a resistance-training machine with numerous settings. I do three sets of 12 of every position in my workout. The machine is set to 50 pounds per each hand and 100 pounds for each leg. These positions are forward crunches with my arms crossed at my chest, standing abdominal twists with both arm straps held in both hands, overhead presses, leg presses and leg bends with resistance on the leg curl bar and lunges while holding the arm resistance straps.
Having a weekly exercise routine has greatly influenced my mood and energy levels. On weeks when it is difficult to include my workout in my schedule, I am less energetic and happy. Working out when I am stressed out or anxious helps me lower those negative feelings. Like anyone, I am sometimes too tired or busy to do all of the workouts I would like to do, but making sure I get in as much as I can makes me feel better about myself and makes me a more efficient individual.