This is my regular work out. It lasts a minimum of 40 minutes and a max of 65.
I'm going to give you guys 2 here. The one I was doing before and the one I started recently.
First off; where I work out. There is a nice park about 3 blocks from my apartment complex. You can access it by a back rout past other apartments and I usually go that was as it's safer and a residential area. The other way is walking along the edge of a busy road with no side walks.
The park itself is pretty big. The track is probably 1/2 a mile but I can't be sure because it's kind of winding.
It has some out-door work out equipment. I use one that vaguely resembles a Captain's Chair machine to do Captain's chair leg lifts (like this), and another, which most people use for strait leg sit ups (:-p bad bad bad), to do some glut ham raises (like this).
However, the Captain's Chair thing is a new addition.
My work out used to be walking a lap and doing ten lunges and 60 jumps, then walking another lap, then running half a lap. I would do this for roughly 50-55 minutes. However; three things happened, that work out got easy, it wasn't yielding results anymore, and it got cold. The reason I point out the temperature is because if you're sweating and running 1/4 mile every ten minutes or so you're going to FREEZE when the temperature is breezy and 36 F.
I was pretty much avoiding the work out equipment because it's mostly elderly who use it and virtually no one uses the equipment optimally (or even somewhat correctly most of the time). Even I, who can't read fitness-Korean can look at the machine, follow the pictures, see what muscle groups are supposed to be targeted, and have a general understanding of how to correctly use the equipment. Apparently I am overly intelligent. The point behind this is simple, it annoys me to see people doing things wrong, I want to make them stop and show them how to do it right. But, most people do not take kindly to strangers, and particularly strangers who can't even speak the language well, telling them what to do. So, I just do what I have to and go.
Now my work outs have changed a bit with some advice from my cousin who is a trainer. I walk for 1/2 a lap and run for 1/3 of a lap, then I do a set of lunches and a set of the Captain's Chair leg lifts and jump 60 times. I do 10 front lunges, 10 backwards lunges, 10 stable-kicking lunges, and 15 side lunges (on each size).
Depending on whether or not I'm switching to the sides or just doing the strait ones I'll do 10-20 Captain's Chair leg lifts eat lap (I lift my knees, not my feet, I'm not trying to overwork those hip flexors after all).
On the lap that I do the hamstring exercise I don't do lunges, instead I jump 120 times.
I do this until my workout is finished, though sometimes I'll walk the last lap.
This week I have also added the Plank Pose back in to my work out after I get back to my apartment. I do the basic plank pose for a minute and then the Side Plank on each side for 15 second intervals (because I can't really do more than that) until I make 45 seconds.
I also do the bicycle ab exercise thing...sometimes. With the old work out I was doing it a lot, but then I started doing the Captain's Chair and stopped. Now I've added it back in but I'm still feeling around in regards to ab strength so I can't say how many I will do regularly. I did a bunch on Sunday but only 10 today.
I was in yoga my first 5 or 6 months back in South Korea this time so I also do some of the yoga moves, particularly for areas where I'm feeling stiff.
Yoga was nice, and I got very flexible, but it didn't seem to have much effect on my weight. However, it did the beginning work that was needed to prepare me for the real work outs I do now.
My goal is to be able to do 20 side lunges, and 15 of the other lunges in their turn. I also want to do at least 120 jumps every lap. I want to be able to go all the way down on the glut-ham raises (which I can only do once at this point) and I want that 1/3 lap to be sprinted, not ran (and I'd like to be sprinting 1/2 lap at some point, maybe as it warms up). I want it to be easy as well. I want to feel worked but not gasping after said goal work out.
Next up: fitness in food a.k.a. Sweets, why do I love you so?
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