Your Typical Gym Visit

SkinnyBitchMode19

Hi everyone!

I was just curious what everyone's typical gym day consists of. I was doing cardio and classes for awhile then kind of fell off the wagon. I'm getting back into the gym thing now (although i just got a damn cold, damn you weather!) but i digress, i know for me i need to ease back in, make it a habit of going to the gym before i get all crazy or i will stop going.

I'm getting to that point where its becoming a habit to go, so i need to kick it up a notch and start adding more things (currently i'm doing 40 mins on the elliptical and that's it) So i was just curious what your typical gym session consists of in hopes that i will get a few new ideas.

Thanks all!!

ilovedeadlifts

Rough sample of mine. Weight training is definately the way to go. Keeps things interesting.


Monday- Max Effort Upper

Flat BB Bench
DB Rows
DB Press
Row Machine
Shoulder Press
Dips
Lat Pulldowns

Tuesday- Squats heavy
Squats
Oblique Twists
Leg Press
Weighted Situps
Hip Abductor/Adductor
Hamstring Curls

Wed- Cardio

Thursday- Overhead Pressing- abs - light bench (focus on speed)

DB Lateral Raise
Military Press
Weighted Situps
Speed Bench (or some dynamic workout, ie; bands/chains/board presses
Oblique Twists
Shoulder Press Machine
Pec Flies

Friday- Back and deadlifts

Light Rows on row machine
Deadlifts
Lat Pulldowns
Rear Delt work
DB Rows
EZ Bar Curls
Leg Extensions

puggleperson

Rough sample of mine. Weight training is definately the way to go. Keeps things interesting.


Monday- Max Effort Upper

Flat BB Bench
DB Rows
DB Press
Row Machine
Shoulder Press
Dips
Lat Pulldowns

Tuesday- Squats heavy
Squats
Oblique Twists
Leg Press
Weighted Situps
Hip Abductor/Adductor
Hamstring Curls

Wed- Cardio

Thursday- Overhead Pressing- abs - light bench (focus on speed)

DB Lateral Raise
Military Press
Weighted Situps
Speed Bench (or some dynamic workout, ie; bands/chains/board presses
Oblique Twists
Shoulder Press Machine
Pec Flies

Friday- Back and deadlifts

Light Rows on row machine
Deadlifts
Lat Pulldowns
Rear Delt work
DB Rows
EZ Bar Curls
Leg Extensions

Do you do any cardio?

dmpizza

I do 30 minutes treadmill and 15 or 30 elliptical. I was doing more, rowing and circuit, but I hurt my wrist and it is only now that I can use it again.

I am going to work on some pull up type stuff,, gravitron, etc...

virginiejaubin

I go to the gym 3 or 4 times a week, I do Zumba classes 2 or 3 times a week and the other day(s) I do the elliptical trainer weight loss program of 33 minutes

efoxy82

I do 30 min of cardio and 30min of weight training !!

Justjoshin

Do you do any cardio?

Wed..

sweetheart03622

Always, 100% starts off with some light jogging to warm up. Depending on the day, I either move on to speedwork on the track or lifting in the weight room (lift heavy, it's good for us ladies). If I'm running and lifting, I run after I lift (helps get me used to running when I'm exhausted... good for races!). Then I finish up with about 10-15 minutes of solid, deep stretches.

Find what you like and go with it!!

ilovedeadlifts

Do you do any cardio?

wednesday. and some stuff on saturdays.

leg days might as well count as cardio. Squats get your heart going.
And the lighter upper body day (thursday), lots of super sets without a break.
heart rate stays high. more or less cardio.

If I run 3-4x a week, I have trouble keeping my weight up.

Nerdy_Rose

I do elliptical for 60 minutes, then either a "club strength" (weight lifting) class for an hour, or a "total body" class for 45 mins - 1 hour. Total body = cardio sculpt. I describe it as calisthenic weight lifting. It's super intense. And, depending on how I feel, I run a mile on the treadmill before or after all that (12-minute mile).

carolinedb

Here's a typical week for me:
Monday--Interval training + weights
Tuesday--Run (or whatever cardio you like)
Wednesday--Power or vinyasa yoga
Thursday--Long run
Friday--Intervals + weights
Saturday--Gentle yoga or rest
Sunday--Run

I'm training for a 10k, so I run frequently, but otherwise I'd do spin classes, Zumba, elliptical or any other cardio on those days. I also follow the New Rules of Lifting for Women, and make sure to do yoga 1 or 2 times a week to help my flexibility and balance.

ilovedeadlifts

Do you do any cardio?

Wed..

someone read it! haha

CarolineSuzanneSmith

I go to the gym 5-6x a week, and mix up my workouts with classes, treadmil, ArcTrainer, and circuit weight training. I probably do 4-6 classes a week, varying from Zumba, to Body Pump, to Body Attack (a sports-inspired cardio workout to increase stamina).

Just keep mixing things up, so your body doesn't get used to what you are doing..ya know?

Fat4Fuel2

I usually go swimming for about an hour... Long swim as "cardio" and then I do some kicking, pulling, technique drills, IM, and butterfly. I will also add im some interval training. If I go to the gym, I generally do 40 - 60 minutes on the eliptical, 10 min of abs, and some push ups. I'm a swimmer, so if I'm not swimming, I focus on what can help my swimming.

moushtie

On my gym days, I tend to do:

15 mins treadmill (walking for me)
15 mins rowing
5 mins step-ups

then I tend to do whatever weight machines I'm using that day.

Then
15 mins elliptical
15 mins handbike
10-15 mins rowing and/or 10-15 mins walking

My gym tends to be busy when I go, and so there is a 15 min limit on the cardio machines, which encourages everyone to switch it up a bit. If I could use the ordinary bikes, I would, but they don't fit me very well.

GymRatRaceRunner

My typical gym visits vary from day to day:

Monday, Wednesday, Friday:
60 - 120 mins Upper Body Strength Training
30 - 60 mins Cardio (treadmill, spinning, elliptical, etc.)
30 - 60 mins Swimming

Tuesday, Thursday:
60 - 90 mins Lower Body Strength Training
Little to No Cardio

And YES, some days I'm actually at the gym for 3-4 hours straight...

ArroganceInStep

Giant Sets every day (suggested to me by ninerbuff, basically sets of 3-5 different exercises that target the desired muscle and are done back to back without rest)
Monday - Legs
Tuesday - Back
Wednesday - Chest
Thursday - Shoulders
Friday - Arms

60-120 minutes on the elliptical depending on how much time I have

15 minutes of hand work on the heavy bag if I have time for it


Saturday I do 2 hours of karate, and try to do something active outside with the fiance

Sunday...well Sunday I sleep!

EDIT: Forgot to mention, I'm out of the country on business right now. Lately I've only been able to get in 30-60 minutes on the treadmill a day =(

ilovedeadlifts

My typical gym visits vary from day to day:

Monday, Wednesday, Friday:
60 - 120 mins Upper Body Strength Training
30 - 60 mins Cardio (treadmill, spinning, elliptical, etc.)
30 - 60 mins Swimming

Tuesday, Thursday:
60 - 90 mins Lower Body Strength Training
Little to No Cardio

And YES, some days I'm actually at the gym for 3-4 hours straight...

not experiencing symptoms of overtraining?
That's a pretty hefty workout routine.

congrats on being able to maintain that schedule.

Black_Swan

OK I have no idea about names of exercises in English language so my typical gym is weigh lifting:
legs
arms/chest
abs

Sometimes I run before that, sometimes I run on other days - I am training for a half marathon (that is months away, so taking it slowly). I run between 3.2k-10k at the moment.
Good luck!

lmbame905

I go to the gym for a class before I start my day m-f, and sometimes (rarely) on Sunday.

Monday-20 minute walk/run on the treadmill then Body Pump Class
Tuesday-I run 3 miles
Wednesday and Thursday-I got to a boot camp class-the Wednesday class is more cardio based, the Thursday more strength.
Friday I do 20 minutes on the treadmill then take Body Pump.
Sunday can vary between a run, a pilates class, body pump, or aerobics.

I also walk for about an hour at a relatively slow pace with some coworkers at lunch when we can all get together (3-5 times per week).

And I play dodgeball in a rec league on Thursday nights, and practice with my team on Mondays.

doughnutwretch

This was mine for this week:

Monday: Cardio + Toning
• 35 minutes on AMT
• 3 sets Lat pull downs
• 3 sets Tricep push downs
• 3 sets Triceps kickbacks on bench
• 3 sets Bicep curls with dumbbells
• 3 sets Dumbbell lateral raises

Tuesday: Cardio
• 32 minutes Elliptical – Interval

Wednesday: Cardio + Lower Body
• 36 minutes elliptical intervals
• 3 sets weighted Squats
• 3 sets weighted Lunges
• 3 sets Reverse leg extensions
• 3 sets Kickbacks
• 3 sets Hip Adductors
• 3 sets Hip Abductor
• 3 sets Deadlifts

Thursday: Cardio/Chest & Core
• 35 minutes AMT
• 3 sets Incline Bench
• 3 sets Pec flies
• 3 sets Push Ups
• 3 sets Bicycles
• 3 sets Right oblique crunches
• 3 sets Left oblique crunches
• 3 sets ball crunches

Friday: 32 minutes Elliptical

Saturday: 35 minutes AMT

Sunday: Off

KyleB65

For my independent training: roughly 1hr each Tues/Thurs/Fri :
3x 3min rounds of skipping - usually a at a medium pace
5 - 10 min of Yoga stretching
3 sets of 50 abdominals (crunches, leg raises, sit-up with the 8kg ball, etc)
3 sets of 50 Wing Tsun punches with an 8lb weight (over / under / and two fisted)
3 sets of 10 power punches with a 25lb weight
3x 3 min rounds at the heavy bag
If there are any JKD guys in the gym - 3 rounds of kicks
5 - 10 min of cool down stretching

For my classes:
Capoeira - Mon / Wed / Sat
JKD - Tues / Thurs

2 - 5 minutes Cardio: jogging, jumping jacks, burpees, etc
2 - 5 min stretching
10 min +/- endurance - Kicking, heavy bag, rapid maneuvers done several times, etc
45 min + new skills and revision of past skills
10 - 15 min of sparring
5 min of cool down stretching if time allows

GymRatRaceRunner

My typical gym visits vary from day to day:

Monday, Wednesday, Friday:
60 - 120 mins Upper Body Strength Training
30 - 60 mins Cardio (treadmill, spinning, elliptical, etc.)
30 - 60 mins Swimming

Tuesday, Thursday:
60 - 90 mins Lower Body Strength Training
Little to No Cardio

And YES, some days I'm actually at the gym for 3-4 hours straight...

not experiencing symptoms of overtraining?
That's a pretty hefty workout routine.

congrats on being able to maintain that schedule.

I take weekends off...for the most part. Maybe some yoga or some warmup/light stretching. When I've feel the onset of overtraining symptoms, I won't hesitate to skip a weekday every now and then as well. I pay attention to what my body is telling me on a daily basis, and that determines how hard or easy I go when I'm at the gym. Light workout days I will burn anywhere from 800 - 1400 calories. Heavy workout days are well over 2000.

SkinnyBitchMode19

Thanks everyone!

This is has really shown me that adding back in some classes and some weight training is key!

sovannac

I go about 5-6 times a week and my fiance and before we go we write down all the body parts to work out on separate pieces of paper and we pick at random which body part we're working out that day - keeps things interesting so we don't get in the same routine every single week.

We then do 30-45 minutes of weight training followed by 30 minutes of cardio. We always do weight training FIRST then cardio. When we first started going to the gym we did cardio then weights and found out we were doing it wrong and since switching, the results sped right up!

bekins

My typical day at the gym begins with 60 minutes on the recumbent exercise bike and another 60 minutes on the EFX followed by 30 minutes on the rower and 45 minutes of strength training. I do cardio 5 days a week and 3 days per week for strength training. Howeve, I've taken the past week off due to "Fall Cleaning." I don't have much energy for working out after performing any major cleaning projects, but will get back to my normal exericse routine next week.

slacker80

CURRENTLY:
Day 1 - Push
Day 2 - pull
Day 3- Legs
Day 4 - Rest
repeat

Began with 8-10 min cardio warmup to get the blood flowing.
About 85% of excercises are all compound and 15% isolation
plenty of supersets, rest at a minumum of 90 seconds
60 - 90 min workout sessions
Always stretch at the end of every weight training workout.
Interval training for cardio every other day no more than 20 min (jog,sprint,jog,sprint,jog,sprint)

I alternate between two programs every 3 months the other one deals with strong emphasis on supersets working antagonist muscle groups:
Chest/Back supersets
Biceps/triceps
leg extensions/Hams

One trick to get your butt in the gym is take a prework supp, and guess what.....You better get your butt moving now because that suppliment is going to have you motivated within 15 - 20 minutes and you don't want to be doing nothing when it does hit you. You will also think about the cost per serving which will further motivate you to get going.

Now go hit your local gym and don't be one of thoes people texting at a workout station that I need while your taking 4 minute rest.

malloriewebb

Here is my schedule: Im a stay at home mom so I have the time.

Monday: Swim 30min/Cyclemin/run 3miles
Tues: 1hr cyc, 1 hr strength training
Wed: 1hr15min bootcamp, 1 hr yoga
Thur: 1hr cycle
Fri: Bootcamp
Sat: 1hr cyc

JamesBurkes

Monday - Gym - Upper Body, heavy, 6-10 reps. Lots of Pull ups and Presses, basically.

Tuesday - Rest day

Wednesday - 60 mins exercise bike (65-75% max heart rate).

Thursday - 60 mins cardio circuit (20 mins ergo, 10 mins bike, 10 mins elliptical, 20 mins ergo) or Yoga, if I'm not near the gym.

Friday - Total Body weight workout - fast pace / cardio-intensive e.g Asylum "Strength", Body Pump, 2 levels of 30DS.

Saturday - 4 mile run or P90X Plyometrics (depending on weather).

Sunday - 13 mile hilly bike ride or RPM (similar to spinning.... but better!), again depending on the weather.


I'm only actually in the gym twice a week on Mondays and Thursdays, as that fits my schedule. Tuesday is also a Hell day for me (15 hours at work) so that's a rest day.

The Monday and Saturday workouts are sacrosanct. The others I vary according to time I have, energy levels etc.

Suits me and my "two full-time jobs" schedule!

Rachaelluvszipped

(Cardio can be daily or every other day...or 2-3x a week..its up to you and what your body can handle..if you need a rest day..so be it.. to each their own, is what I say..)

M- AM: R.I.P.P.E.D / Pilates PM: Spinning
T: Zumba (120 min)
W: R.I.P.P.E.D/ Zumba
T: R.I.P.P.E.D/ Zumba
F: S.U.S / R.I.P.P.E.D
S: Zumba
S: R.I.P.P.E.D (90 min)

I guess you can say Saturday is my rest day..kinda..lol ;-)

The R.I.P.P.E.D. classes are Resistance (weights), I-intervals, P-Plyometrics, P- Power (squats/lunges/many different types of push-ups), E-Endurance (kickboxing) my instructors switch up the routines going from season 1-5 and soon to be 6..so I get a great change of pace..but then again I have been doing this for almost 3yrs now..

S.U.S. is also straight up strength.... training...

Lol, Ive been adding on for about 3+ yrs now..sooo, just recently realized..I was not eating enough to lose the weight the right way..so here I am..getting the results I should've had in the first place..haha, oh well, better late than never..