Marks Daily Apple
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15 Oct

My Weekly Workout Routine

I’ve received a number of emails from readers asking for more details about my workout routine, especially after publishing a Case Against Cardio and the recent video of my beach sprints. Though I do snowboard and hike and love to try my hand at new stuff – especially while traveling – this basic weekly routine has been my foundational regimen for years. Of course, depending on travel, business and family matters, the routine varies, but this is the general idea. Over the years I’ve concentrated much more of my efforts on weight training, with great results. And I’m definitely an “outdoor” kind of guy. One thing I really appreciate about living in Southern California is the great weather; you can’t beat a hike for a natural, challenging work out. (By the way, if you’re not doing resistance activities, I encourage you to start. Weight-bearing and resistance exercises are essential, particularly as we age.)

Monday

Weights: 45-55 minutes of chest/shoulders/triceps training

Tuesday

Intervals: 35-40 minutes on the Lifecycle (5×1 minute hard intervals within that time)

Wednesday

Weights: 45-55 minutes of back/biceps/legs training

Thursday

Beach sprints (Weather permitting!)

Friday

Weights: 45-55 minutes chest/shoulders/triceps (I rotate every other week – Monday/Friday – to back/biceps/legs)

Saturday

I hike for at least 2 hours or, if I’m traveling or pressed for time, I repeat my Lifecycle workout

Sunday

The best day of the week: 2 hours of ultimate frisbee in a multi-family pick-up game. It’s great to spend time with the kids and our friends and get everybody into fitness together. This has become my favorite activity by far.

Further reading:

8 Essential Aging Hacks

The 10 Rules of Aging Well

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  1. thanks for the response…will look forward to the updated post

    Greg wrote on December 19th, 2010
  2. Thanks Mark. I am very interested and look forward to your post.

    Ray wrote on December 20th, 2010
  3. any idea when a post on your updated routine might pop up?

    Greg wrote on January 23rd, 2011
  4. Thanks Mark. I too, look forward to your post.

    Ray wrote on January 24th, 2011
  5. I know I’m coming late to the party, but I’m still trying to figure out what you all are talking about when it comes to reps, sets and cycles. Here is what I think Mark suggests – don’t count the reps in a set, just do a chosen number of reps. So instead of 3 sets of 5 reps each for a knee pushup, do as many as you can do, then switch up to the next exercise. Is this right? And then do this cycle, twice.

    I’ll take any advice on what’s I’m doing, I’d like to know if I understand this correctly.

    I work on a Lifespan tread-a-desk, and I now walk (very slowly) for 1.5 hours a day. I like working standing up, and when I can walk, I do it. Minimum 1 hour is the goal I set myself, and I’m topping that.

    About 5 days a week, I start the day with body weight exercises. At first, I was doing x reps in 3 sets, in 1 cycle. But after reading Mark’s blog posts, I changed that recently to do as many knee pushups, full squats and knee planks as I can, repeating that for two cycles. Well, I can’t do two cycles yet, but I will get there!

    I bought a chin up/pull up bar, and I’m going to install it this weekend so I can that to the deck.

    I used to LOVE to sprint, in my 40s, but now I’m 60, and not very fit. I am going to try this again, though, really, really liked sprinting.

    So is this close to what you all recommend? Did I understand the change from reps in sets to ‘just do as many as you can’?

    Thanks!

    Susan G wrote on April 28th, 2015

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