My Workout


Around April I was look­ing at some pho­tos with my fam­ily from around Easter time when I turned to my daugh­ter and said. “I didn’t know dad was there”. My daugh­ter looked at me with star­tled eyes and said “Dad, that’s you.” Not that my dad is hor­ri­ble to look at but he’s a bit older than me and I thought a lit­tle heav­ier. Maybe not much heav­ier after all. Fol­low­ing this I went to the doc­tor for a check up and just like the two pre­vi­ous vis­its, my blood pres­sure was bor­der­line bad. That was it. With dia­betes run­ning in my fam­ily, I knew it was time to get back to Gold’s Gym and that’s what I did. I remem­bered a great car­dio and cir­cuit work­out that Kory Price and Chance Muntean had taught me, and I started hit­ting it hard. Since April I have lost close to 15 pounds and down a pants size. I love the work­out because I can change the order I do it in and leave one out on days I’m either pushed for time, or just not feel­ing as moti­vated, but I at least hit 4 of these work­outs a day. If you’re look­ing for a great cardio-circuit work­out, give this a try and see if it works for you. Maybe I’ll see you there!

Row­ing Machine — set it to read your calo­ries and try to burn 50–100. Find a pace that pushes you, but don’t overdo it.

Ellip­ti­cal Machine - Same as above, try to burn 50–100 at a rea­son­able level.

Stair Step­per — (This machine may or may not be avail­able so if you have access great, if not, just stick to the other work­outs) I try to do 200 steps in 2 min­utes. Good calo­rie burn as well as car­dio work­out. You may need to work your way up and start with 200 steps in 3 min­utes or more. It took me while to get where I am now.

Sta­tion­ary Bike — Find a level that suits your pace and resis­tance and go for 50 calo­ries in 5 min­utes or less. Remem­ber to do what you can, and adjust accord­ingly. Your body will talk to you and tell you when too much is too much. Lis­ten to it.

Tread­mill (Incline) — I usu­ally try to go for 200 calo­ries in 10 min­utes at an incline of 24–30 and a pace of 3.9. I will some­times push myself to a 30 degree incline and run it for 30 sec­onds at 5.5. I worked my way up to this but its great to fin­ish with when you are at about 185–190 calo­ries burned.

So there you go! I’ve had suc­cess with this work­out and hope you do too! I will mix in a day of lift­ing some­where in there but I try to do this at least 4 days a week. Here’s to keep­ing the calo­ries off this hol­i­day sea­son. If you suc­ceed, let me know how you did it!

Rowing MachineElipticalStair StepperStationary BikeTreadmill Incline