What does your workout week look like?
establishingaplace
Posts: 301 Member
Just curious to see how others work a mix of weights and cardio in to their week. I'm looking to commit to a workout routine that incorporates both weightlifting days and short (2-3 mile) run days.
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Replies
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Right now it is:
Fri - weights
Sat - weights + 10-15 min conditioning
Sun - run
Mon - weights
Tues - weight
Wed - run or rest
Thurs - rest or run
In the past when I did a 3x/wk weight program I just alternated weights and cardio days and then had 1 rest day.0 -
I go to the gym at least every other day. When I'm there I always do 30-60min. cardio and strength training for either upper or lower body.
The days inbetween I either run for at least 30min. and or walk for at least an hour.0 -
Monday-Lower power
Tuesday-Upper Power
Wednesday-Rest
Thursday-Lower Hypertrophy
Friday- Upper Hypertrophy
Saturday/Sunday-Eat, drink, be merry.
No cardio. Lifting sessions between an hour and 1 to 30-45 minutes.0 -
Monday - chest, abs, 20 minute HIIT on treadmill
Tuesday - back
Wednesday - shoulders, 20 minute HIIT on treadmill
Thursday - legs and booty
Friday - arms, 20 minute HIIT on treadmill
Saturday and Sunday - 90 minute trail walk outside0 -
Training 2 a week with trainer. 1 day of weights myself. Cardio 6 days a week for an hour and Sunday is rest day.0
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sun - cardio
mon - cardio
tues - chest/biceps
wed - cardio
thurs - leg and back
fri - off or light cardio
sat - tris and shoulders0 -
Monday - Chest, shoulders, triceps, 20 minutes of cardio, and a softball game (I still believe I'm young)
Tuesday - 45 minutes running including warm up and cool down (around 3.5 miles...no land speed records here)
Wednesday - Leg day!
Thursdays - 30 minutes running including warm up and cool down (around 3.5 miles...quicker pace)and a softball game
Friday - Back, biceps, 20 minutes of cardio
Saturday - Generally spent kayaking, hiking, or something else fun
Sunday - REST DAY!!!!0 -
When I did couch to 5k training along with my weight lifting (NROLFW), I did 3 of each with one day off that ended up following:
Monday: jog
Tuesday: lift
Wednesday: jog
Thursday: lift
Friday: jog
Saturday: lift
Sunday: rest
Now I'm reorganizing the schedule a little around 10k training and the current plan is:
Sunday: mid length run
Monday: cross train (light cardio of some type)
Tuesday: short run am, lift pm
Wednesday: rest day
Thursday: cross train (which will be lifting earlier in day)
Friday: long run
Saturday: stretching & lifting
Will see how it goes. I'm trying out the general schedule now but won't start training for 10k until July.0 -
arditarose wrote: »Monday-Lower power
Tuesday-Upper Power
Wednesday-Rest
Thursday-Lower Hypertrophy
Friday- Upper Hypertrophy
Saturday/Sunday-Eat, drink, be merry.
No cardio. Lifting sessions between an hour and 1 to 30-45 minutes.
@arditarose If you don't mind me asking, how do you earn enough calories to eat without cardio? Are you tall? I took a peek at your diary out of curiosity and am jealous of how many calories are in your goal....I want that!0 -
Monday - lifting
Tuesday - running (about 2 miles)
Wed - lifting
Thursday - running (about 2 miles)
Friday - lifting
Saturday "rest day", but stay generally active with my kids
Sunday - longer run (3-5 miles)
Additionally, I take a lot of short walks every day to up my calorie burn.0 -
Totally new at this but, you asked. into my 3rd week of:
1 C25K
2 Strength - so far I'm doing a dumbbell routine with a warm up of some kind.
3 C25K
4 Strength
5 C25K
6 Hike, walk, some kind of family activity
7 rest
These days can slide one way or another too, if for some reason something doesn't work for me in a particular week.0 -
arditarose wrote: »Monday-Lower power
Tuesday-Upper Power
Wednesday-Rest
Thursday-Lower Hypertrophy
Friday- Upper Hypertrophy
Saturday/Sunday-Eat, drink, be merry.
No cardio. Lifting sessions between an hour and 1 to 30-45 minutes.
@arditarose If you don't mind me asking, how do you earn enough calories to eat without cardio? Are you tall? I took a peek at your diary out of curiosity and am jealous of how many calories are in your goal....I want that!
No, I'm short. Those are my maintenance calories, which actually aren't that much. I could probably eat closer to 2000 if I was more active, but I'd have to do about 4x the amount of cardio I am willing to do.0 -
Hula hoop - 45 minutes x day, 7 days a week
Stretch - 30 minutes x day, 7 days a week
Gym - 45 to 60 minutes, 4 days a week (upping to a goal of 5 x wk)
20 to 30 minutes on the elliptical
4 x 25 squats (125 lbs.)
4 x 20 hip aversion (45 lbs.)
4 x 15 shoulder press (35 lbs.)
4 x 15 crunch machine (30 lbs.)
4 x 20 weighted row (60 lbs.)
4 x 15 curls (10 lbs.)
Plus whatever else I feel like doing for the day0 -
Monday - Chest/Triceps, 3 mile run
Tuesday - Back/Biceps, 3 mile run at race pace
Wednesday - Legs/Calves
Thursday - Shoulders/Abs, 4 mile run
Friday - Rest
Saturday - Long run for marathon training (increases by 1 mile each week)
Sunday - Yoga, Swimming, Hiking, etc.0 -
MWF: lift
TThSa: dedicated cardio - supposed to be cycling. this week it's been sleep & walks lol
Su: walking & yoga.
I also walk almost daily and try to do yoga daily for my injury.
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alphaloria wrote: »Just curious to see how others work a mix of weights and cardio in to their week. I'm looking to commit to a workout routine that incorporates both weightlifting days and short (2-3 mile) run days.
Sat. -- Heavy upper body (back/chest)
Sun. -- Heavy lower
Mon. -- "Rest", so maybe stair master and abs.
Tues -- Back/shoulders
Wed -- Deadlifts/legs
Thurs -- Chest/arms
Fri -- "Rest", so maybe stair master and abs.0 -
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Mon-Zumba
Tue-Kickboxing
Wed-Spartan
Thru-Cardio Mix
Fri-rest
Sat-Personal trainer
Sun-walk for an hour at an incline of 100 -
Sunday - team training. Always bench and alternating between squats and deads week to week. Three hours.
Monday-Friday - training everyday. Depending on the training cycle is how many of what lift I do. Usually around two hours.
Saturday - rest. Very much enjoyed.
No cardio. Unless my coach programs it in. And I pout and suck it up and do it.0 -
Hula hoop - 45 minutes x day, 7 days a week
Stretch - 30 minutes x day, 7 days a week
Gym - 45 to 60 minutes, 4 days a week (upping to a goal of 5 x wk)
20 to 30 minutes on the elliptical
4 x 25 squats (125 lbs.)
4 x 20 hip aversion (45 lbs.)
4 x 15 shoulder press (35 lbs.)
4 x 15 crunch machine (30 lbs.)
4 x 20 weighted row (60 lbs.)
4 x 15 curls (10 lbs.)
Plus whatever else I feel like doing for the day
Currently I am doing
MWF- cardio for 1 hr rotating between treadmill, elliptical, and ARC trainer.
T, TH- 10 minute cardio warm up, 30 minute circuit training, 12 minute abs, 10 minute cardio cool down
Saturday- rest with the family
Sunday- 20 minutes treadmill, 30 minute circuit, 20 minutes elliptical, 12 minute abs, 20 minutes ARC, 20 minutes of stretching and things like squats, planks, sit-ups, then 10 minutes at 15% incline on treadmill. Sweatfest Sunday!
But, I really like this persons lineup and might mesh it all together with mine and come out with a new routine.
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30 minutes cardio everyday, 4day split for weights0
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Mon - Off
Tues - Squat, Bench, Deads
Wed - Off
Thurs - Squat, Bench, Accessory (currently rows)
Fri - Off
Sat - Squat, Bench, Deads
Sunday - Accessory (Front Squat, Close Grip Bench, Stiff Leg Deads, Back Work, Arm Work, etc.)0 -
Sunday - Rest day.
Monday - Smoothie bar.
Tuesday - Alternate between the two machines closest to the abductor.
Wednesday - Cheat curls.
Thursday - Elliptical behind the hottest girl on the treadmills.
Friday - That chick from Tuesday is back on the abductor. Better do some work near there.
Saturday - Deadlift. Nothing too heavy. Just enough to slam and make noise to let everyone know I'm the real deal and I deadlift.
This is awesome
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M - Lift; 50 min. run/stairs
T - Lift
W - Lift; 15 min HIIT
H - Lift; 55 min cardio class
F - 1.5 hour cardio class
S - Lift; Kickbox class
S - Lift
I'll take a day off occasionally.0 -
Monday - upper body weights, core exercises, running intervals.
Tuesday - lower body weights, elliptical
Wednesday - swim
Friday/Saturday/Sunday - long run0 -
I'm feeling like the odd person here, but....
Monday: 2-3 mile run in the am, evening is Stronglifts and a mile walk.
Tuesday: Racquetball for 1 hour, mile walk
Repeat for Wednesday/Thursday, Friday/Saturday
Sunday: just walking.0 -
s-s run in the morning, walk in the afternoon
mwf aerial yoga
this Monday also aerial silk training yay0 -
Typical:
Monday - Ice Cream Fitness 5x5
Tuesday - Cardio + Abs
Wednesday - Ice Cream Fitness 5x5
Thursday - Cardio + Abs
Friday or Saturday (depends on the week) - Ice Cream Fitness 5x5
Random walks or workout videos/dvds when I feel like it throughout the week.
Recently:
Monday - Ice Cream Fitness 5x5
Tuesday - Cardio + Abs
Wednesday - Ice Cream Fitness 5x5
Thursday - Cardio + Abs
Friday or Saturday (depends on the week) - Ice Cream Fitness 5x5
Random walks or workout videos/dvds when I feel like it throughout the week.
Plus 30 Day Shred: 2 days on, 1 day off, repeat
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Sunday - Rest day.
Monday - Smoothie bar.
Tuesday - Alternate between the two machines closest to the abductor.
Wednesday - Cheat curls.
Thursday - Elliptical behind the hottest girl on the treadmills.
Friday - That chick from Tuesday is back on the abductor. Better do some work near there.
Saturday - Deadlift. Nothing too heavy. Just enough to slam and make noise to let everyone know I'm the real deal and I deadlift.
That's a packed schedule. Where do you fit in flexing for selfies? Or do you just do that when you're resting between the machines near the abductor?0 -
Thanks for the input everyone. I work best with a set schedule and this is giving me some ideas on how to change up my routine!0
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