Mixed Resistance Workout

gavlewis23

Weights or body weight training? Why not both? Here's a schedule I put together (I usually incorporate a jog at the beginning, but that's just my own personal preference). The exercises alternate between weighted and bodyweight across the days of the week. The pattern is bodyweight-weight for every other exercise, but then switches to weight- bodyweight the next day. Monday starts with bodyweight abs followed by weighted chest, then bodyweight back, weighted arms, then bodyweight legs. But on Tuesdays it flips! I like to perform these sets as a circuit. Let me know what you think or if you have questions!

Monday
Leg raises, chest/bench press, v-push ups, bicep curls, jump lunges

Tuesday
Medicine ball crunches/bananas, push ups, lat pull downs, tricep dips, dumbbell squats

Wednesday
Plank (1 minute), cable/chest flys, pull-ups, overhead press, prisoner squats

Thursday
Plank rows w push ups, upright row, tricep dips w leg raises, deadlifts

Friday
Air ball crunches, cable dips/press downs, pull-ups, one legged Romanian squats

Saturday
Murphs or whatever workout I missed for the week

rainbow198

I switch up my routine or focus just about every month.

Last month I focused on cardio and I got in 4 - 6 miles of fitness walking (not steps) in most of the month and I strength-trained 2 days a week.

Now I'm back to my normal routine:

M-W-F: Lower Body + Cardio (2+ miles)
T-Th: Upper Body + Cardio (2+ miles)
Sat & Sun: Sports, long walks/hikes or an active rest day if needed

What I do actually varies and I plan out my workout the night before. I mainly use DVD's/Youtube workouts, but I freestyle and create my workout routine as well. I have a lot of equipment in my home gym too which keeps me from getting bored.

Also I use both weights and body weight exercises, plus I use a resistance medium-strength band from time to time.

Sticking to a rigid plan wouldn't work for me, but I'm glad you've found a routine that works for you!

gavlewis23

I agree. Switching it up is a key component for growth and functional fitness. I use dvds too. I love Insanity! I'm doing a lot of treadmill running now with resistance in the morning. Because I do martial arts in the evening, i wanted to find a way to pull my traditional training together in the morning. I never lifted in the AM before two months ago. Now it's like, whoa! It feels great! I've gotten some pretty good results from it too. Thanks for sharing

rainbow198

That's awesome! I'm a Beachbody fan (Body Beast, Chalean Extreme and Hammer & Chisel), but I haven't done Insanity.

It sounds like it's all coming together for you! Keep up the great work!