I have set 4 primary goals for my fitness journey:
- Lose weight.
- Build muscle.
- Increase endurance.
- Improve flexibility.
In the following weeks I’m going to journal my workouts and use my Fitbit to keep stats. I’m also going to dust off, use, and review my collection of workout DVD’s to determine which ones seem to be the most effective.
The first workout in my journal is a treadmill workout that I 
developed.
This workout includes high intensity interval training, and an upper body workout with weights. Since I haven’t been very consistent with exercise for the last several years and I’m pretty out of shape I’m going to start slow. I’m also going to do the entire workout wearing earbuds and watching David Garrett videos on YouTube. (He’s my violin hero)!
5 minute warm up on the treadmill at 3mph.
5 minutes- 10 flights of steps carrying 10 lb. dumbbell 
(this is A LOT harder than it sounded in my head)!
12-15 minutes- arm workout walking 3mph. Keeping your balance during a dumbbell workout on the treadmill can be tricky, 3mph is the fastest I can go and still maintain good form and keep my balance.
3 sets of 15 each with 5 lb. dumbbells
1. Alternating hammer curls- builds biceps as well as the brachioradialis and brachialis muscles in the forearm, strengthing grip.
2.Medial Delt Lifts- builds deltoids, the cap of the shoulder.
3.Alternating military press- builds deltoids and triceps.
4.Alternating bicep curls- builds and tones biceps.
5.Upright rows- builds deltoids and trapezius muscles.
6.French press- builds triceps, tones the back of the arm to minimize “bat-wing” jiggle.
5 minutes-Walking at 3.5mph.
12 minutes- 4 HIIT intervals- sprinting for 1 minute, walking at 3.5mph for 2 minutes- for me sprinting was 6mph, for you it could be faster or slower. (Yes, I know, I’m a turtle, 6mph is not really very fast, but slow and steady wins the race. As long as I’m moving I’m winning!)
13 minutes- Walking at 3.5mph.
5 minutes- Treadmill generated cool down.
I finished with 5 to 10 minutes of stretching. Because I sit so much at my job and on my commute I tend to focus primarily on my quads, hamstrings and hip flexors. Tightness in my hips and thighs are the biggest flexibility issues I’m having.
According to my Fitbit this workout took approximately 1 hour. In that hour I burned 504 calories, took 5602 steps, walked 2.5 miles and had an average heart rate of 158bpm. Not too shabby!
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