Show your exercise routine.

jdavis193

Just curious. I am looking to change mine up.

joejccva71

Mon: Full Body Routine - Compound Lifts - 5x5 (60 mins)
Tues: Off
Wed: Full Body Routine - Compound Lifts - 5x5 (60 mins)
Thurs: Off
Fri: Full Body Routine - Compound Lifts - 5x5 (60 mins)
Sat: Off
Sun: Off

On my training days, I do a 5 min cardio warm-up before starting, and then I do a 5 min HIIT afterwards before hitting the showers.

SergeantSunshine_reused

Mon - Army PT, chest and triceps, 30 min run
Tues-Army PT, 60 min run
Wed-Back & Biceps, 30 min run
Thurs- 60-90 min run
Fri-Army PT, Leg day, 30 min run
Rest off days

pftjill

I do bootcamp m-f. We do chest and tris, legs and shoulders, back and bis, legs and shoulders, friday is an allover day-it is hard core circut training. Then in the mornings on Mon, Wed, Fri I go to the gym and do either spin or elliptical. Saturdays I usually run in the mornings about 2 miles and then I go do elliptical. Every once in a while I change it up and will swim.

jdavis193

Mon: Full Body Routine - Compound Lifts - 5x5 (60 mins)
Tues: Off
Wed: Full Body Routine - Compound Lifts - 5x5 (60 mins)
Thurs: Off
Fri: Full Body Routine - Compound Lifts - 5x5 (60 mins)
Sat: Off
Sun: Off

On my training days, I do a 5 min cardio warm-up before starting, and then I do a 5 min HIIT afterwards before hitting the showers.

Do you lift at home or in the gym? I was thinking about doing at home weight lifting adn then do cardio a few days a week. not sure yet.

StoneWorks

Current:

- Functional cycling at 14-16 mph (vigorous) for 30 minutes to Uni, and 30 minutes back twice a week.
- Walking to an from the shops three times a week or so at 2.5 mph (leisurely) for 20 minutes.

Beginning this week:

I've download the 'couch to 5k' app on my iphone and plan on starting tomorrow. The first session will be alternating 60 seconds of running with 90 seconds of walking for 20 minutes. In nine weeks I'll be running 5km in 30 minutes three times a week.

Other ideas:

- Indoor rock climbing
- A martial arts of some kind
- Walking to a park and playing frisbee with family/friends
- etc...

NoDairy

4x a week i do 40 min treadmill run, then i dance my latin flab off (no zumba required) then get to my butt bible dvd either lower or upper..

joejccva71

Mon: Full Body Routine - Compound Lifts - 5x5 (60 mins)
Tues: Off
Wed: Full Body Routine - Compound Lifts - 5x5 (60 mins)
Thurs: Off
Fri: Full Body Routine - Compound Lifts - 5x5 (60 mins)
Sat: Off
Sun: Off

On my training days, I do a 5 min cardio warm-up before starting, and then I do a 5 min HIIT afterwards before hitting the showers.

Do you lift at home or in the gym? I was thinking about doing at home weight lifting adn then do cardio a few days a week. not sure yet.

I go to the gym. I don't have room in my house for any equipment lol.

suemar74

I'm not hard-core or anything, and I don't have a routine, because I will get bored and end up not doing anything, but some of the things I do are...

treadmill (walk/jog)
walk outside
Elliptical
DVDs - 30 Day Shred, Amy Dixon, Leslie Sansone...
Free weights

I also made up index cards with different strength, arms, back and abs exercises on them. I will do a 5 minute cardio warm-up and then do something from a card for 30 - 60 seconds before moving onto the next...I usually do about 5 - 10 cards before taking a 60 second walk-in-place rest, then do another "circuit" until I want to either throw up or collapse

StoneWorks

My strength training is as follows:

2 sets, 10 reps:
- Chest - Bench Press (Incline)
- Chest - Bench Press (Flat)
- Chest - Bench Press (Decline)
- Back - Lat Pull Down (Wide)
- Back - Lat Pull Down (Close)
- Back - Seated Row

2 sets, 20 reps:
- Back - Shrug
- Core - Crunches
- Core - Back Extensions

Other days:
- Core work
- Stretching

Leg work is taken care of from cycling.

MinnieInMaine

I don't really have a routine, I like to mix it up all the time to keep it interesting

3-5x per week - cardio - walk or walk/run outside, or a variety of cardio machines in the gym.
2-3x per week - circuit or strength training - either 30DS, No More Troubles Zones, Spartacus or some of the traditional moves with free weights and machines

ZachyABaby

Monday- Chest and tri's: max reps 2 hours
Tuesday- Shoulders and bi's: max reps 1 hour plus 40 minutes of cardio
Wednesday- Back: max reps 2 hours
Thursday- Chest and Tri's again: 10x6x2 plus 40 minutes of cardio
Friday- off
Saturday- Legs and cardio 1.5 houirs
Sunday- off

We have a routine for Mondays and Wednesdays that we stay pretty strict with. It's all about getting your numbers. Once a month we go to failure and then hit a few more negatives

RhondaLeeRoss

Chalene Johnson's TURBO FIRE! I LOVE IT!!! Currently on week 11 of 20 and I don't want it to end. SOOOOOO much fun!

brit024

Insanity :-) 6x/week

Sometimes I will swap out a day for running if its nice outside and I want some fresh air.

I would love to connect with others doing insanity or any other routine-its nice to see others' success when I log on to MFP in the AM! This is my second time doing it, I had great success last time but fell out of the exercise/fitness routine and here I am back at square one.

ilovedeadlifts

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. GPP

Thursday- Overhead Pressing- abs - speed bench

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

Jessicapages

Insanity 6x a week!!

ML0305

M,T, & W: JM RI30 and Butt Bible
TH: Rest
F: JM RI30 and Butt Bible
S: JM RI30 & Butt Bible (sometimes... )
S: Rest

But Im thinking of incorporating some running on my rest days to maintain myself active!

Elizabeth_C34

M: HIIT on Treadmill (20-30 minutes depending on how far I can go without feeling like dying) + 60 minutes walking + weight training
T: rest
W: HIIT again + weight training
Th: HIIT + 60 fast walk
F: weight training
Sa: Usually something outdoors: hiking (10-12 miles), biking (15-30 miles), etc.
Su: rest

I tend to vary my activities a lot. I like to shake things up.

Jeff92se

bench press 10 rep + pull ups 10 reps, jump ups onto a bench(all right after another) = 1 set. Repeat 3 times

barbell flat bench 10 reps + barbell lat pulls 10 reps + lunges = 1 set . Repeat 3 times.

barbell flys 10 reps + pullups (front grip) 10 reps + toe taps to a bench 10 reps each leg = 1 set. Repeat 3 times.

Next workout

Leg day:

Power clean to an over head press. 95lbs, 115lbs and 135lbs. + preacher bicep curls + crunches

Deads. 135lbs. 185lbs 225lbs 8 reps. If heavy, 275 for 5-6. + dumbell military presses (80lbs/100lbs/110lbs) + crunches

Squats: 135lbs. 185 lbs. 225lbs for 8s. But my knee has been bugging me so I lay off of these recently. + light upright rows + crunches



Off lifting day routines:

Pushups + hands on ground running in place + shoulder flys (light)

Pullups (reverse grip) + jumping over a bench 10 times + cable tricep pull downs

Dips + burpees + walking lunges putting a basketball though the legs

cbear017

I just started the New Rules of Lifting for Women last week so right now my schedule looks a little like this:

Monday - 5 min. stairmaster warm-up, followed strength training (Stage 1 - Workout A) takes approx. 30-45 min. then HIIT treadmill for 5 min or Jacob's Ladder.

Tuesday - Power Yoga (1 hour)

Wednesday - 5 min. stairmaster warm-up, followed strength training (Stage 1 - Workout takes approx. 30-45 min. then HIIT treadmill for 5 min or Jacob's Ladder.

Thursday - Spinning class (1 hour)

Friday - 5 min. stairmaster warm-up, followed strength training (Stage 1 - Workout A) takes approx. 30-45 min. then HIIT treadmill for 5 min or Jacob's Ladder.

Soon my weight sessions will build to 1 hour each. I can't wait! lol.

bigdaddycowgill

Monday & Thursday: Walking 2 hours
Tuesday, Wednesday, & Friday: Walking 1 hour & Swimming Laps 45-60 mins
Saturday: Swimming Laps 1 hour
Friday & Sunday: Coaching Little League 1 1/2-3 hours

H_Factor

sometimes the rest days change, but for the last week this is what I did:

Saturday: shuttle sprint/bodyweight exercise interval (more fully described in my blog below) (roughly 35 minutes)
Sunday: rode my bike for about 70 minutes
Monday: boot camp (60 minutes)
Tuesday: ran for 35 minutes
Wednesday: rested
Thursday: resistance circuit at the home with adjustable dumbbells and stability ball followed by five 100 yard sprints (roughly 30 minutes)
Friday: ran for 20 minutes

sometimes I rest two days during the week.

topyule

I try to go at least 4 days a week-
35 minutes on the eliptical every day with machine crunches and seated back extensions-and if I have time I will add some time on the stationary bike after the work out
day one-chest and back
day two-shoulders and lats
day three-rest
day four-arms, tris and bis
day five-legs
each day I finish with stretching, weighted side bends

It is not going to build bulk, but it tones and leaves me feeling good.