My current weekly Workout schedule

“Success isn’t always about ‘greatness.’ It’s about consistency. Consistent hard work gains success. Greatness will come.” —Dwayne “The Rock” Johnson

I took a few months off of my workout session for the holidays and to give the body a bit of a rest. I wanted to ease back into it, but also wanted quicker results this year. I built this workout based on others that I've done over the years. Normally, I'd just do 5 days of weight training and then try to get some sort of cardio in on the weekend.

I am switching it up this year as I'd like to get faster/stronger on my mountain bike. I normally do more of a yearly set of goals, so you can consider this as one of my New Year's resolutions.

Denzel Washington once said:

"Dreams without goals are just dreams, and they ultimately fuel disappointment."

I some how messed that up in my brain, but came up with a different way of thinking about.

"Goals with out action are just dreams"

So here is my action:

The Low Down

5 days a week, 3 cardio sessions, 2 HIIT sessions, and 2 weight sessions

HITT Session:

3 rounds, 30 seconds exercise, 30 seconds rest

Exercise 1:  Burpee
Exercise 2:  Mountain Climber
Exercise 3:  Air Squat
Exercise 4:  Fast Feet
Exercise 5:  Skaters
Rest: 60 seconds

Cardio Session 1:

Stationary bike, low cadence Zone 1 or 2 for 30 minutes

Cardio Session 2

Row Machine:  8x 500m pull sessions, for 30 minutes
(Row for 500 meters, rest for 30-45 seconds)

Weight Session:

Start with dumbbells for now, upgrade later to a barbell.

Each exercise gets 8 reps and a total of 3 sets

  • Ab Rollout
  • Pushup
  • Deadlift
  • Row
  • Clean
  • Shoulder Press
  • Squat
  • Bench press

What the week looks like:


HIIT + Weights


Cardio Session 1


Cardio Session 2


Cardio Session 1


HIIT + Weights



Final Thoughts

I love pushing weights and progressively getting better over time. I noticed last year that I had less cardio endurance on the bike, but could push hard on the pedals. This year I want to be more focused in my workouts which should help in where I'd like to end up at the end of the year.

If you have any questions or comments, please feel free to reach out to me on Mastodon.


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Photorealistic photo of a high end gym with dumbbells, kettlebells, and barbells for an instagram post

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