The following workout plan was developed in conjunction with a certified trainer and friend.  The goal of this workout was to develop a more focused workout approach in order to avoid over-training. I began utilizing this training regime in January 2008 in order to train for the Sunfish US Nationals at Midwinters.  I did achieve great results with this plan and decided to share it for the benefit of anyone.

The plan calls for planned workouts Monday-Thursday focusing on specific body parts mixed in with core training on off days or post-workout.  It’s important not to neglect flexibility and balance training for ultimate results.

The cycle part of the workout is that every 4 weeks you mix up the number of repetitions and weight utilized accordingly.  The recommended repetitions are between 8-12 unless otherwise specified.  If 10 Repetitions is goal, you should not be able to do any more than 12. If you can, raise the weight. Prior to each workout routine, a 10-15 minute cardio warmup is recommended to get the muscles properly warmed up. Do not exceed 15 minutes or you will take away from your overall workout results. Abs should be performed every day 5-15 minutes. Mix up the routine by using stability ball, medicine ball, and crunches. Flexibility should alse be done every day post-workout.

(next 4 weeks) Split Routine (a) / (b)

Workout (a) Lower Body – Monday/Wednesday

• Treadmill/Elliptical Progressive Warm-up
• Deadlift 4 x 10
• Smith Machine Squat 4 x 10
• Dumbbell Step-up 3 x 10
• Jump Squat (Dumbbell) 3 x 12 *20 lbs. dumbbells
• Lever Seated Leg Curl 3 x 10
• Calf Raise 3 x 12

Workout (b) Upper Body – Tuesday/Thursday

• Upper Body Ergometer Warm-up
• Bench Press 4 x 10 (1st set light)
• Lat Pulldown (to the chest) 4 x 10
• Shoulder Press 3 x 10
• Seated Cable Row 3 x 10
• Standing Cable Flys 3 x 10
• Lateral Raise 3 x 10
• Barbell Bicep Curl 3 x 10
• Lying Tricep Extension 3 x 10

Workout (c) – Weekends, Either Day

• Hip Abductors/Adductors
• Wall Sits
• Glutes
• Hip Circuit on Mat
• External Rotations (Rotator Cuff)
• Stability Ball Exercises

The following guide was a very rigorous workout regime I did starting at the beginning of the year in 2007 in order to prepare for the 2007 Sunfish US Nationals at Midwinters. I don’t necessarily recommend this workout for everyone because at the time I was spending an average of 3 hours daily in the gym. That being said, I did lose 46 pounds in 4 months and was feeling pretty good come the time of the regatta I was training for. Ultimately, I did think I lost a little too much weight too quickly and put back on 10-15 pounds by the start of the summer sailing season in Long Island.

For all body part workouts, goal is to perform 3-4 sets of 10-12 repetitions.

Monday

• Warmup and Stretch (AM)
• 10 minutes Upper Body Ergometer
• 10 minutes Walking
• 6-10 minutes Rowing
• Pushups/Situps/Chinups/Dips/Pullups
• Chest/Triceps Workout (AM)
• Seated Chest Presses
• High/Low Cable Crossovers
• Flyes
• Incline/Decline Flyes
• Dumbbell Bench Press
• Incline/Decline Dumbbell Bench Press
• Tricep Pushdowns
• Tricep Extensions
• Dumbbell Kickbacks
• 40 minutes cardio medley (PM)
• 15 minutes Treadmill
• 10 minutes Bike
• 15 minutes Elliptical
• Abs and Glutes (6:15 – 7:15PM)
• Intro to Yoga (7:30 – 8:30PM)

Tuesday

• Warmup and Stretch (AM)
• 10 minutes Stepper
• 10 minutes Walking
• 5-10 minutes VersaClimber
• Legs Workout (AM)
• Squats
• Seated Leg Presses
• Leg Extensions
• Leg Curls
• Dumbbell Lunges
• Calves
• Glutes
• Hip Abductor
• Wall Sits
• 3-5 mile run (PM)
• Basic Yoga (5:30 – 7PM)

Wednesday

• Warmup and Stretch (AM)
• 10 minutes Upper Body Ergometer
• 10 minutes Walking
• 6-10 minutes Rowing
• Pushups/Situps/Chinups/Dips/Pullups
• Back/Biceps/Shoulder Workout (AM)
• Lat Pulldown (behind the neck, to the chest)
• Low Row/Seated Row/Row/Bent-over Row
• Shoulder Press/Overhead Press/Dumbbell Shoulder Press
• Rear Delts/Rear Flys
• Low-Back Extensions
• Lateral Raises/Front Raises
• Dumbbell Curls
• Dumbbell Wrist Curls/Reverse Dumbbell Wrist Curls
• 40 minutes cardio medley (PM)
• 15 minutes Treadmill
• 10 minutes Bike
• 15 minutes Elliptical
• Pilates and Stretch (6:30 – 7:15PM)
• Intro to Yoga (7:15 – 8:15PM)

Thursday

• Warmup and Stretch (AM)
• 10 minutes Stepper
• 10 minutes Walking
• 5-10 minutes VersaClimber
• Legs Workout (AM)
• Squats
• Seated Leg Presses
• Leg Extensions
• Leg Curls
• Dumbbell Lunges
• Calves
• Glutes
• Hip Abductor
• Wall Sits
• 3-5 mile run (PM)
• Yogalates (7-8PM)

Friday

• Day off

Weekends

• Long Slow Distance Runs (2-10 miles)
• Bike/Cross Country Ski/ArcTrainer
• Balance Ball, Yoga, Pilates, Tai Chi
• Skiing

Lower Abs

• Reverse Crunches
• Hip Raises (Bent-Leg)
• Knee Raises – (Modified/Seated/Hanging)
• Leg Raises – (Alternating/Hanging/Hanging Bent-Leg)

Obliques

• Side Leg Raises (Double Leg)
• Side Jacknife (Double Leg)
• Side Bends
• Twists – (Seated/Standing/Bent Over Standing)
• Leg Overs – (Bent-Knee/Single Leg/Double Leg)
• Hip-ups
• Elbow to Hip

Upper Abs

• Crunches (Knees Bent/Knees Bent – Spread)
• Crunches (Knees Up/Knees Up – Spread)
• Crunches (Legs Straight Out/Legs Straight Out – Spread)
• Crunches (Legs Straight Upt/Legs Straight Up – Spread)
• Crunches (Raised Hip/Split Leg)
• Cable Crunches

Core Stretch

• Knees-to-Chest Hug – 15 seconds, 2 reps
• Hamstrings – 15 seconds, 2 reps
• Knees to Side – Hold 10, Hold 10
• Elongation – 15 seconds, 2 reps
• Back and Stomach – 15 seconds, 2 reps
• Back Arch – 15 seconds, 2 reps
• Quadriceps – 15 seconds, 2 reps
• Chest – 15 seconds, 2 reps
• Shoulders – 15 seconds, 2 reps
• Neck – Hold 10, Hold 10, Hold 10, Hold 10
• Shoulder Roll – 5 reps, 5 reps
• Side Bend – 10 sec., Hold 10, 10 sec. Hold 10
• Facedown Opposite Arm and Leg (on stomach/knees)
• Trunk Extensions

Healthy Eating Tips

• Avoid white breads, white rices, white pastas, and white potatoes as much as possible => go brown (whole grains)
• Avoid red meats as much as possible => eat fish, seafood, poultry (chicken/turkey) and eggs instead
• 5-9 servings of fruits and vegetables daily => go for the rainbow (as many colors as possible)
• Drink water => Try to limit intake of sugary drinks
• Daily Multivitamin plus EPA-DHA Fish Oil Supplement
• teas and spices are good ways to mix it up