Workout Plan (6 days a week)

jaykal001

Hi Everyone,
I'm looking for a few ideas to expand and round out my current workouts. I'm a 400+ lb former athlete, i'm not as 'light' on my feet as I used to be, but don't have any real limitations due to injury or anything like that. I've got a few specific areas that I need to work on from the stand point of areas that are weak or under developed. (I've got a bit of a forward pelvic tilt, and sit at work all day to make matters worse. I need to develop better ab strength, better glute strength, and loose up the lower back and quads/hips.

Here is what i'm doing currently, would love to get some additional ideas/ or exercises I can throw in. I've got roughly an hour a day of actual workout time currently. On days I swim, I might need to break out the workout into 2 shorter sessions. If anyone has any thoughts of items to include or move around to maximize the time, please let me know!

Monday/Thursday:
Swim - Currently swimming about 1/2 mile total distance. Low to moderate intensity, switching between breast stroke, front crawl, and backstroke. I'm swimming in 3 sets of 10 lengths. Since I'm just starting out, and tremendously out of shape, it's taking me between 30 and 45 minutes.

Tuesday/Friday:
20 to 25 minutes on an Elliptical. Incline stays close to zero, with an occasional incremental increase. I set the machine to 400lb 'weight' and slowly increment resistance 30 or 60 second increments. I can't keep the intensity up the whole session, but do finish it with having to stop.

I also do some functional weightlifting, low back strength, trunk rotation (for golf), quad stretching, 3x10 step up to 12" step

Wednesday:
Weight-lifting day. (I haven't put together a consistent set of what i'd like to do, But as a baseline I'd like to think - squats, shoulder work, upper back, bench/chest fly, some sort of dead lift for glutes/hamstrings.

Saturday:
I've rotated a few things in for the sake of variety, usually will result in swimming or elliptical. I could possibly implement some additional strength training, but not sure what I'd want to include.

TavistockToad

i would aim for 3x cardio and 3x strength training if you want 6 workouts per week.

jaykal001

That obviously make sense, but was looking for some additional info as well. Do people have luck pairing anything else on days they swimming. what days to lift weights, etc.

I need far more cardio under my belt right now than I do lifting. I understand lifting will help develop muscle to burn some calories, but I need to build up some endurance and aerobic ability as well.

When it comes to the specifics, how many days do people find effective for working specific body parts, glutes for examples.
Jay

ellybeann

What works for me may not work for you, Im big into cardio and crossfit. By doing crossfit or HIIT, I feel Im working my entire body so I dont have specific body section days. You should try to find a trainer at your local gym or rec center and see if they could give you the advice your looking for. Good Luck, and keep moving!!