What's your exercise schedule?

datzun

Mon - 30 min run (about 3 miles; outside), 100 crunches, light strength training
Tues - 30 min run (about 3.5 miles; treadmill), 100 crunches, light strength training
Wed - 200 crunches, strength training
Thurs - 30 min run (about 3.5 miles; treadmill), 100 crunches, light strength training
Fri - 30 min run (about 3 miles; outside), 100 crunches, light strength training
Sat - 200 crunches, strength training
Sun- 45 min run (about 5 miles; outside), 100 crunches, light strength training

The running distances and times really vary, but on average, that's my game plan.

aprilmwilson

60 minute Bootcamp 3 times per week (usually M/W/F or M/W/Th)
60 Minute walk 3 times per week (Tues/Sun and may double up on M or W)
Recently added in 60 minute Zumba class on Saturday morning.

This varies, but I have been trying to average 45 mins-60 mins per day.

HappyHealthyHolly

Let's see...

Monday, Wednesday & Thursday
8:20-8:45 - Walk to Pool
9-9:50 - Lap Swim & Water aerobics (Until Aug. 6, then pool closes for cleaning.)
10:20-10:45 - Walk Home
11-11:15 - Walk to Curves
11:15-11:45 - Curves workout (Also with 100 jumping jacks, 60 push ups & stretching)
Walk across the street.
12-12:30/1 - Full Moon (local gym) (Usually one of the following: Elliptical/Treadmill/Personal Training/Bicycle/Boxing/Weights/etc.)
12:30/1-12:45/1:15 - Walk Home

Tuesday
8:20-8:45 - Walk to Pool
9-9:50 - Lap Swim & Water aerobics (Until Aug. 6, then pool closes for cleaning.)
10:20-10:45 - Walk Home
11-11:15 - Walk to Curves
11:15-11:45 - Curves workout (Also with 100 jumping jacks, 60 push ups & stretching)
Walk across the street.
12-12:30/1 - Full Moon (local gym) (Usually one of the following: Elliptical/Treadmill/Personal Training/Bicycle/Boxing/Weights/etc.)
12:30/1 - Walk Home
4:15-4:30 - Walk to Curves
4:30-5:15 - Curves Circuit with Zumba
5:15-5:30 - Walk Home

Friday & Saturday
8:45-9 - Walk to Curves
9-9:30 - Curves workout (Also with 100 jumping jacks, 60 push ups & stretching)
Walk across the street.
9:45-10:45 - Full Moon (local gym) (Usually one of the following: Elliptical/Treadmill/Personal Training/Bicycle/Boxing/Weights/etc.)
10:45-11 - Walk Home

Sunday
8:45-9 - Walk to Full Moon
9-10 - Full Moon (local gym) (Usually one of the following: Elliptical/Treadmill/Personal Training/Bicycle/Boxing/Weights/etc.)
10-10:15 - Walk Home
11-12 - Kick Boxing & Weight Training at Home

I'm still trying to fit in my Wii because I love doing it. I wanna try at least a half hour at night, but I'm always too tired or busy.

Some days vary, depending on what else is going on that day. I try to fit in all the same stuff, just at different times. But, that's pretty much what's going on right now.

sbbangs4

Monday: 45 min spin class, 60 min running (10-11 min miles)
Tuesday: 45 min spin class, 60 with personal trainer working on core/strength training, 45 min spin class
Wednesday: 60+ min running, 60 min swimming laps
Thursday: 20 min running for warm-up, 60 min core/strength training, 45 min spin class
Friday: 45 min step class, 45 min spin class
Saturday: 45 min spin class followed by another 45 min spin class
Sunday: rest

dreanance

After c25k I wanted to work on increasing my distance.

M-Weights, total body, 1 hr
T-5k (eventually I'll up this to 4.5mi), Ripped in 30 or 30DS
W-60 min cross train (usually stair stepper/elleptical)
Th- 2 mi speed run, p90x core video
F- Bikram
Sa- Long run (started at 3.5mi, increase .5 mi/week)
Su- 60 min cardio, Ripped in 30 or 30DS

crisanderson27

Monday, Wednesday, and Friday I alternate between workout A, and workout B as listed below, approximately 30-45min/day:

Another Bodyweight Culture article, this one courtesy Cheesedog at:

http://www.bodyweightculture.com/forum/showthread.php?11058-Bodyweight-Strength-Training

Bodyweight Strength Training

People are always asking about strength training using only bodyweight. This is nothing new or revolutionary. I am borrowing HEAVILY from Rippatoe, Bill Starr, and lots of other great authors and trainers. This is your basic 5 x 5 template. (To clarify, 5x5 is 5 reps x 5 sets. The idea is to work at a difficulty level where you could only do maybe 7-8 reps on the first set, and are struggling to finish 5 reps on the last set). You would do strength training 3 times a week, say Monday-Wednesday-Friday with the weekends off. These are done "lazy circuits" style, with about 1 minute rest between each set.

Workout A
1A. Knee dominant - 5 x 5
1B. Horizontal push - 5 x 5
1C. Horizontal pull - 5 x 5
2A. Ab - flexion - 3 x 5
2B. Ab - static 3 x 30 seconds

Workout B
1A. Knee dominant - 5 x 5
1B. Vertical push - 5 x 5
1C. Hip dominant - 5 x 5
1D. Vertical pull - 5 x 5
2A. Ab - rotation - 3 x 5
2B. Grip and neck training - 3 x varies

Exercise Progressions - with regular weight training you can just add weight to the bar. With bodyweight progression is mostly about changing your leverage. These are just a few examples, I'm sure we could come up with dozens more if needed. You can always add resistance in the form of a weighted vest or backpack or resistance bands.

1. Knee Dominant -- squats, lunges, step-ups, bulgarian split squats, unilateral bent leg deadlift, partial one leg squat, one leg squat, box or stair pistols, full pistols.
2. Horizontal Push -- pushups, decline pushups, resistance pushups, side to side pushups, stair one arm pushups, negative one arm pushups, full one arm pushups.
3. Horizontal Pull -- body row, resistance body row, negative one hand row, incline one hand row, full one hand row.
4. Ab - flexion -- crunches, situps, resistance or incline situps, reverse situp, resistance or incline reverse situps, hanging knee or leg raise, hanging pikes, rollout from knees, rollout from feet, dragon flag. Also included are oblique moves like side lying crunches with or without resistance and side lying two leg raise.
5. Abs- static -- 4 point prone bridge, 3 point prone bridge, 2 point prone bridge, 4 point supine bridge, 3 point supine bridge.
6. Vertical Push -- pike pushup, hindu pushup, divebomber pushup, decline pike pushup, decline hindu pushup, decline divebomber pushup, one arm pike pushup, negative handstand pushup, handstand pushup with head touching floor, full handstand pushup.
7. Hip Dominant -- supine hip extension, good morning, one leg stiff leg deadlift, split one leg good morning, one leg supine hip extension, hyperextension, one leg hyperextension, natural glute-ham raise.
8. Vertical Pull -- jumping or assisted pullups, pullups, resistance pullups, side to side pullups, negative one hand pullups, one hand pullups. All these can refer to chinups or neutral grip pullups as well.
9. Ab - rotation -- twist crunches or situps, resistance or incline twist crunches or situps, russian twists, lying windshield wipers, standing rope rotations, hanging windshield wipers.
10. Grip and Neck Training -- for grip you can use handgrippers, deadhangs from a pullup bar (especially a fatbar or gripping a towel). For neck nothing beats wrestlers bridges. If you are involved in a striking martial art or sport, finger and fist pushups are very important also.

None of these lists have to end here. If you get strong enough you can always add resistance to your full range of motion one limb exercise. Or if you can do more than 5 one hand pushups do decline one hand pushups, or start working on one hand hindu and then eventually one hand dive bombers, and so on.

The nice thing about this routine is it scales dramatically depending on your fitness level. If you can't do even ONE regular pull up, you can scale it down and do assisted pull ups (legs on a chair), or ballistic pullups (where you jump to provide the initial momentum). It's actually easier to do properly when you're very unfit...because once you're healthy and strong...you're going to be searching for challenging enough exercises to only allow you 5 reps max by the finish of the 5 sets.

Tuesday, Thursday, and sometimes Saturday I'll do tabata style intervals on my heavy bag, jumping jacks, standard squats...whatever...just to get the blood pumping and my heart rate up a bit. I usually only spend about 15-20 minutes on this tops (each tabata interval is 4 minutes long). Sunday is ALWAYS rest...and honestly I prefer to have two full rest days a week...that's why I only do it sometimes on Saturday.

This routine was pretty much exclusively responsible for the before and after (3 month) pictures below.

Cris

Keleb_DaWhiz

Monday: Eliptical 30 minutes (8-10 point intensity), Treadmill 30 minutes (At an incline)
Tuesday: Eliptical 30-35 minutes (8-10 point intensity), Treadmill 30 minutes (At an incline), Pec Fly 4 sets of 10 reps, Abs Crunches 5 sets of 10 reps, Chest presses 3 sets of 10-15 depending
Wednesday: Eliptical 30 minutes (8-10 point intensity), Treadmill 30 minutes (At an incline)
Thursday:Eliptical 30-35 minutes (8-10 point intensity), Treadmill 30 minutes (At an incline), Pec Fly 4 sets of 10 reps, Abs Crunches 5 sets of 10 reps, Chest presses 3 sets of 10-15 depending
Friday: Eliptical 30 minutes (8-10 point intensity), Treadmill 30 minutes (At an incline)
Saturday: Eliptical 30-35 minutes (8-10 point intensity), Treadmill 30 minutes (At an incline), Pec Fly 4 sets of 10 reps, Abs Crunches 5 sets of 10 reps, Chest presses 3 sets of 10-15 depending
Sunday: REST DAY....(I eat lesser calories)

tameko2

I walk 1 hr or play dance central (and today I did the hour walk and about 15 minutes of dance central because I didn't feel like my walk was enough) every day. When I need a rest day I take one, so far I've only taken one although I did have another day where I walked less.

The thing about walking outside is that if you need to slow down, welp, you slow down, so that's my rest day I guess.

I dunno, I was wondering about rest days today actually - do you really NEED one once a week? I would take rest days from doing certain things - like you wouldn't want to lift weights or run 7 days a week - but I kind of feel like just moving my body around is NORMAL daily activity for human beings or was until we invented desk jobs. so I dont' really give myself a break from that.