What does your exercise routine look like?
Testosterone
Posts: 236 Member
i do a 3 day total body break up
day one chest/bis/calves/traps
day two legs/shoulders
day 3 back/triceps.
chest i do incline bench, flat bench, incline dumb bells, flat dumb bells, then 4 sets of flyes.
biceps i vary it a lot, chest i rarely vary
calfs every round for 12-15 sets
legs/shoulders
dead lift 4 sets 6 5 4 3 reps (upping weight each time)
squat 4 sets of 6 (i squat full, *kitten* to grass, butt touching mu achilles)
lunges 4 sets (switch out with power cleans every other workout)
leg press 5 sets
shoulders i superset in with legs, starting after squats
4 sets military press barbell followed by 4 sets of rear delt dumb bell retractions
4 sets arnold press
4 sets machine military press then 4 sets reverse flyes
4 sets x lateral raises for side delts super setted with 4 sets of cable rear delt isolation movement
back/triceps/calves
4 sets pull ups/ 4 sets dips
4 sets parallel grip pull ups/4 sets jm press
4 sets wide grip barbell rows/4 sets revers grip tricep extension
4 sets narrow reverse grip rows/4 sets bent bar cable extensions
4 sets rhomboid iso with 4 sets lat rows/4 sets rope extensions
4 sets of straight arm lat pullovers
on off days or even on days when its nice my wife and i take our son for about a 60-90 min walk too.
day one chest/bis/calves/traps
day two legs/shoulders
day 3 back/triceps.
chest i do incline bench, flat bench, incline dumb bells, flat dumb bells, then 4 sets of flyes.
biceps i vary it a lot, chest i rarely vary
calfs every round for 12-15 sets
legs/shoulders
dead lift 4 sets 6 5 4 3 reps (upping weight each time)
squat 4 sets of 6 (i squat full, *kitten* to grass, butt touching mu achilles)
lunges 4 sets (switch out with power cleans every other workout)
leg press 5 sets
shoulders i superset in with legs, starting after squats
4 sets military press barbell followed by 4 sets of rear delt dumb bell retractions
4 sets arnold press
4 sets machine military press then 4 sets reverse flyes
4 sets x lateral raises for side delts super setted with 4 sets of cable rear delt isolation movement
back/triceps/calves
4 sets pull ups/ 4 sets dips
4 sets parallel grip pull ups/4 sets jm press
4 sets wide grip barbell rows/4 sets revers grip tricep extension
4 sets narrow reverse grip rows/4 sets bent bar cable extensions
4 sets rhomboid iso with 4 sets lat rows/4 sets rope extensions
4 sets of straight arm lat pullovers
on off days or even on days when its nice my wife and i take our son for about a 60-90 min walk too.
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Replies
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right now its
40min insanity dvd
fallowed with 15 min Kettlebell workout dvd (Bob Harpers dvd)
and a 5-10 min cool down on either my treadmill or elliptical
Sundays are rest days
Once insanity is finished I want to add in somemore heavy weights and the weather should be nice enough that I can get my heavy bag set back up ( LOVE my heavy bag )0 -
right now its
40min insanity dvd
fallowed with 15 min Kettlebell workout dvd (Bob Harpers dvd)
and a 5-10 min cool down on either my treadmill or elliptical
Sundays are rest days
Once insanity is finished I want to add in somemore heavy weights and the weather should be nice enough that I can get my heavy bag set back up ( LOVE my heavy bag )
heavy bag is a great arms, shoulders, back abs work out.0 -
Monday - Jazzercise, which is NOT all cardio, we do weights and muscle work also.
Tuesday - Fitness Boot camp
Wednesday - Jazzercise
Thursday - Jog or boot camp
Friday - Jazzercise
Saturday - boot camp with extra 20 minutes of muscle work or jog.0 -
Mon- weight lifting
Tues-interval trianing (either spinning or running)
Wed-weight lifting
Thurs - either body combat or interval training
Fri-weight lifting
Im following hte New Rules of Lifting for Women program so I do the exercises from the book on my lift days.0 -
walking/cyclig/swimming0
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Mon- weight lifting
Tues-interval trianing (either spinning or running)
Wed-weight lifting
Thurs - either body combat or interval training
Fri-weight lifting
Im following hte New Rules of Lifting for Women program so I do the exercises from the book on my lift days.
good! always good to see women realizing they arent going to get the body of a man!0 -
Well right now I'm doing a hybrid of p90x. So currently my week looks like this:
Monday: Running outside
Tuesday: Rest
Wednesday: P90X chest and back and ab ripper
Thursday: Running
Friday: P90X shoulders and arms plus abs
Saturday: Running outside
Sunday: P90X legs and back plus abs0 -
1.Mon- 60 min Celebrity Workout Class then workout Legs followed by 30 min Cardio on the the treadmill
2.Tues - 60 min Bodypump class then workout back and shoulders followed by 30 min Cardio on the treadmill
3.Wed - 60min BodyBlaze class then workout Biceps and Triceps followed by 30 min Cardio " "
4. Thurs - 60 min Bodypump class then workout Chest followed by Cardio " "
5. Fri - 60min Celebrity class then workout back and shoulders again followed by 30min Cardio " "
6. Sat rest day except maybe 30 mins of cardio
7. Sun - Rest Day0 -
Monday - Rugby Practice
Tuesday - Crossfit, soccer, volleyball
Wednesday - Rugby Practice
Thursday - Crossfit, kickball
Friday - Crossfit
Saturday - Rugby game followed by heavy drinking and dancing
Sunday - Run and Softball0 -
MWF weight training (following new rules of lifting for women) and 20min cardio
Off days depends on how I but I switch it up between insanity, interval running and cybex machine.0 -
I aim to workout 5 days/week. I am following New Rules of Lifting so 3 days a week are multiple compound lifts with heavy weights followed by some HIIT on the treadmill. The other 2 days I do some sort of cardio such as running, kickboxing, dancing or whatever I feel like.0
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Run 30-40km per week every week and increase every week... pretty much that and cycling and surfing...
When not injured like am currently at moment, so just surfing and short fun 5-8km runs during week
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1/2hour elliptical with 10 min intervals fast/ slow 30 secs each
1/2 hour rowing with 10 min intervals fast/slow 30 seconds each sometimes 1/2 hour turns into 45 min if I can fit it in.
On elliptical i can get really bored so I use hand weights to workout arms while I go backwards with my eyes closed for balance, crazy, I know, but it's more fun! ( don't try this at home kids ; )
Then I do yoga, depending on how much time I have it can go on up to an hour. 20 minutes is minimum though. i love to stretch it out...
On beautiful days I sometimes go nordic walking which is GREAT! Too bad they don't have it in the database 'cause it's a really excellent workout.
Cheers!0 -
I am a stay-at-home mom, so getting out is difficult for me. Right now, this is what I am doing and it has been great for me!
M-F: Jillian Michael's Ripped in 30 during naptime
Treadmill 30-45 minutes in the evenings after the kids have gone to bed
Saturday: family hike or treadmill intervals.
Sunday is my day off 0 -
Monday-Cardio and stretching
Tuesday-Weight Lifting and Circuit training
Wednesday-Cardio and stretching
Thursday-Weight Lifting and Circuit training
Friday-Cardio
Saturday-Weight Lifting, Strength training, and Circuit training
Sunday-Rest/Light walk0 -
I just changed mine to..
Sunday - 1 hr Cardio
Monday - 1 hr Weights
Tuesday - 1 hr Cardio
Wednesday - If I make it to the gym, I'll do 30 min cardio, 30 min weights. Otherwise it's a rest day.
Thursday - 1 hr Cardio
Friday - 1 hr Weights
Saturday - Rest day0 -
brandicalorie,
Does your ticker really say 125lbs LOST?! That is AWESOME! It's crazy how some of you have lost that weight. Awesome. My wife has another 50+/- of 75 she's working on. I can't imagine what 100+ lbs must feel like.
My workout routine usually looks like this everyday. No set day for rest. Depends on how I'm feeling.
20-30 minutes warm up on a treadmill walking or light jogging
45-75 minutes of lifting, different everyday obviously
30-60 minutes of cardio of some kind, elliptical, jogging, stairmaster, etc..0 -
Mon- weight lifting
Tues-interval trianing (either spinning or running)
Wed-weight lifting
Thurs - either body combat or interval training
Fri-weight lifting
Im following hte New Rules of Lifting for Women program so I do the exercises from the book on my lift days.
It's different for each individual, but a female friend from the gym says she's made more positive changes following a similar ideal than she saw when focusing on group exercises like Step, Zumba, etc..0 -
Wake up.
Run for an hour to 2.5 hours, mostly easy, sometimes faster, sometimes even faster. Some days, run another 30 to 45 minutes.
Repeat.0 -
Tues: 40-45 minutes cardio on step mill and/or eliptical. (as many Tuesdays as my job allowes)
Wed: 30 minutes step mill+ 60 minutes Zumba+ 60 minutes body pump (full body weight class)
Thurs: 60 minute spin class or 40-45 minutes stepmill/eliptical
Sat: 20-30 minutes step mill/eliptical+ 60 minutes Zumba+ 60 minutes body pump
Sun: SOMETIMES 30-45 minutes cardio0 -
M - ashtanga yoga (75 min) and running speed intervals (15 min)
T - total body lifting (7 exercises, 3 sets of 6) + low-intensity cardio (20 minutes)
W - speed run, 2 miles at 9:30 pace (and will add 1/4 mile each week) + focused arm/ab work (15 minutes)
R - vinyasa flow 1 yoga (75 min) and will be adding a 1-hour adult beginner ballet class soon
F - total body lifting (7 exercises, 3 sets of 6) + low-intensity cardio (20 minutes)
S - vinyasa flow 2 yoga (90 min) and a 10K run
S - total body lifting (7 exercises, 3 sets of 6) + low-intensity cardio (20 minutes), occasionally a gentle/restorative yoga class
I don't have a "designated" rest day because I find that they happen enough naturally based on work, travel, other events in life.0 -
Monday & Friday: swim 1.5 km (takes about 40 minutes) and 15 minutes of stretch
Tuesday & Thursday: playground workout (15 min skipping, 30 minutes of strength conditioning with my own body weight), 10-15 minute stretch
Weekends: 2 -4 hours of housework and at least one "family fitness" activity (ie swimming or hiking)0 -
My initial weight loss workout (all bodyweight):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.
And my current gym workout, based on that bodyweight workout:By the way guys...I just wrote up my current weight training workout for my new MFP friend Ginny...so I thought since I had it in text, I'd list it out here for any of you interested. As I mentioned, it's a modified version of my old bodyweight workout.
Ok, here's your simple routine!
You will lift 3 days a week, preferably Monday, Wednesday, and Friday. You should be able to complete this workout in roughly an hour. There are two routines...called 'Workout A' and 'Workout B'. You will do Workout A on your first Monday, and Workout B on your first Wednesday. After that you will simply alternate, A, B, A, B etc. So on your first week, you'll do Workout A twice, second week, Workout B twice. You will use a 5x5 format...meaning 5 sets of 5 reps, with no more than a minute rest between. I rest FAR less than that...30 seconds tops (I actually use a heart rate monitor now, and keep the rate about 130 or so). In order to decide on a weight (this goes for all exercises), you'll need to find a weight you can do only 6 or 7 reps with on your first set. This should make it properly challenging for your last set.
Now, the exercises:
Workout A:
1 - Weighted Squats/Lunges - Using either dumb bells, kettlebells, or a smith machine, do 5 sets of 5 squats, or 5 sets of 10 lunges (5 each leg)
2 - Dumb Bell Press - Lay back on a bench, and using a 'bench press' motion, press up your matched dumb bells, twisting them so the sides touch at the top. Again, 5 sets of 5.
3 - Horizontal Row - Using the lat pull down machine, lay backwards as far down as you can, and using the bar with a shoulder width grip...pull the weight until the bar touches your chest (a slight gap is fine). 5 sets of 5.
4 - Ab Work Flex - I perfer to do leg lifts for this workout. Using the ab stand (similar to a dip bar, but with handles), lift your legs straight forward, bending at the hips...return to lowered, then lift them towards the left side, return, then towards the right, and return. That is one rep. Do 3-5 sets of 5 reps. If you cannot lift your legs with your knees straight, bend them however much is necessary to allow you to complete the workout.
5 - Ab Work Static - Forward Planks. Get in pushup position, only resting on your elbows. Hold your body straight as a board from shoulders to toes for 30 seconds. Do this 3-5 times.
Workout B:
1 - Weighted Squats/Lunges - Using either dumb bells, kettlebells, or a smith machine, do 5 sets of 5 squats, or 5 sets of 10 lunges (5 each leg)1B. Vertical push - 5 x 5
2 - Dumb Bell Shoulder Press - Using dumb bells, sit on a bench, then press your weights upward from your shoulders, to above your head. Do 5 sets of 5 reps.
3 - Weighted Extensions - Utilizing the extension stand, place a dumb bell of appropriate weight on the ground. Lock your ankles under the pads, and brace your hips against the stand. Bend down, pick up the dumb bell, then straighten your body, until your back is perpendicular to the ground...bringing the weight slightly forward. Then, lower yourself down, letting the weight touch the floor. That is one rep. Do 5 sets of 5 reps.
4 - Pullups - 5 sets of 5 reps. If you cannot complete that many regular pullups, use the assisted machine, and a level of assistance that allows you to do only 7 reps on the first set. Worst case, use the lat pull down machine, and use a pullup motion with it.
5 - Ab Work Rotation - Using the ab station, lift your legs straight outward, as if you were leg lifting, then, twisting your hips side to side, sweeping your legs side to side in a 'windshield wiper' type motion. Do 10 reps (each sweep in one direction is a rep, so left, right, left would be 3 reps), 3 sets minimum, 5 sets maximum.
That's it! This is my EXACT workout at the gym, currently. It's simple, quick, targets your entire body, and since you're lifting the heaviest weight you can...the workout is extreme. Each successive workout, try to add 5lbs to your weight. If you have to stop in the middle and lower the weight to complete the exercise, that's fine as well. The next time you do that exercise, start with the same weight, until you can complete the entire 5x5 at that weight...at which point you'll move up 5lbs again.0 -
4 day split. 5 days a week.
Day1-Chest & Biceps
Day2-Back (lats, traps, rhomboids)
Day3-Legs
Day4-Delts/Triceps0 -
Mon - strength training
Tue - Spin Bike
Wed - Short run with sprints (3 miles)
Thur - rest
Fri - 3 to 4.5 mile run
Sat - strength training
Sun - 5 to 11 mile run (depends on where I am in my half marathon training)
And I walk on my breaks at work, so 10 to 18 miles of walking a week as well.0 -
Monday - Hannah Waterman body blitz (interval training)
Tuesday - Davina Ultimate Target (2 x smaller sections plus warm up and cool down)
Wednesday - Hannah Waterman box blitz (Interval training)
Thursday - Davina Ultimate target (2 x smaller sections plus warm up and cool down
Friday - Day off
Saturday - Davina Ultimate Target - fat burner
Sunday - Davina Ultimate Target - bootcamp0 -
I go to the gym everyday for 3 hours - I may take a day off every week and a half and I alternate upper and lower body. I do the elliptical everyday for 45 minutes, then hit the weight room. I do the same core workouts everyday, too.
Monday:
- Elliptical: 4 miles, 45min at 10 resistance
- Core workouts: ab crunch, leg lift, stability ball knee, plank tuck jumps, sit ups
- Upper Body: bench press, single lat pull, fly, rear delt, chest press, bicep curl, arm extension, row
Tuesday:
- Elliptical: 4 miles, 45min at 10 resistance
- Core workouts: ab crunch, leg lift, stability ball knee, plank tuck jumps, sit ups
- Lower Body: squats, leg curl, abduction, adduction, glute
Like I said: I do that everyday and alternate between upper and lower. =^-^=
I'm honestly considering incorporating the Beach Body Insanity workouts into my routine. Because, when I'm not at school or at the gym, I'm at home and I feel lazy.0 -
Its different every day...but here is today's work out
5 rounds for time:
Run 400m
15 Overhead Squats (65lb)
Tuesday- cardio 45 mins
wed work out
3 rounds for time:
Run 800m
50 GHD Hip Extensions
50 Sit-ups
thursday -cardio 45 mins, some weights
friday- cardio 45 mins, some abs
sat- cardio 45 mins, some thighs
sun- cardio 45 mins0 -
Mon/Wed/Fri: Abs, Arms, walking, Yoga Twist
Tues/Thurs: Egoscue, Squats, walking, Yoga Abs
Recovering from a brain injury so I'm going very slow, but consistently..0 -
Monday - Insanity & Spin Class
Tuesday - Insanity, Boot Camp, & Zumba
Wednesday - 15 min Abs class (I consider this my rest day)
Thursday - Insanity, Boot Camp, & Cardio/Strength Training Class
Friday - Insanity & Spin Class
Saturday - Insanity, Weight Lifting/Run
Sunday - Insanity, Walk/Run0
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