What does your exercise routine look like?

Testosterone

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.

stephyy4632

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 )

Testosterone

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.

Brandicaloriecountess

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.

stephl81

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.

jenniferpowell1980

walking/cyclig/swimming

Testosterone

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!

hesn92

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 abs

Rjdj3530

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 Day

Abells

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 Softball

TriciaZ944

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.

RunHardBeStrong

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.

Zangpakto

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

pedraz

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!

flobee76

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

EAH123

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 walk

Erica002

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 day

brentrhodes

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..

brentrhodes

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..

CarsonRuns

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.

sizzle92

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 cardio