What does your exercise routine look like?
Replies
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I love your idea of alternating different workouts. I might try that. I bet that would definitely help jump start if at a plateau. I do not go to gym during warmer months...just walk,. I have free weights and ankle weights that I can use for toning. I need to start adding that today.Which one? LOL I have two or three that I alternate. Mostly the same two, though.
Mon, Wed, Fri:
10 minutes Eliptical--2 min forward at level 10, 2 min backward at level 12, 2 min sprint at level 3, repeat first two
Leg press--2 sets of 15 @ 220lbs
Leg extension--2 sets of 15 @ 50lbs
Leg curl--2 sets of 15 @ 50lbs
Hip abductor--2 sets of 15 @ 80lbs
Hip adductor--2 sets of 15 @ 80lbs
10 minutes--Wave glider at level 5 (like a stair climber, but a side to side skating motion instead of up and down)
Lower back extension--2 sets of 15 @ 80lbs
Chest press--2 sets of 15 @ 60lbs
Shoulder press--2 sets of 15 @ 40lbs
Reverse fly--2 sets of 15 @ 60lbs
Lat pulldown--2 sets of 15 @ 70lbs
Bicep curl--2 sets of 15 @ 45lbs
Tricep extension--2 sets of 15 @ 65lbs
16 minutes eliptical--2 min forward @ level 10, 2 min backward @ level 12, 2 min sprint @ level 3, repeat cycles for next 10 min
Would really like to switch to a more comprehensive free weight program, but I'm completely lost when it comes to working with free weights. :frown:
Tues, Thurs, Sat:
Walk/run in park for 25-45 minutes
3-4 hill sprints
About 15 minute of various core and leg strengthening exercises using a swiss ball0 -
mine looks good. i take classes in the am and 2 on sunday.0
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Week 1
Alternate between chest/tri, back/bi, shoulders/legs 3 exercises per body part, 3 sets, 12 reps (except legs = 25 reps) each exercise and body part to completion with high impact (jumping rope or similar)
in between each set
Week 2
alternate between chest/back, bi/tri/shoulders, legs same reps & sets but 4 exercises per body part. Circuit style (no breaks)
Abs 2 days on, 1 day off - 4 sets 25 reps circuit style plus 2 isolated exercises 3x each
Stretching daily 20 mins
Walking for relaxation sporadically
Goals: increase upper body mass to compensate for higher body fat in the midsection and wait patiently for my fat to fall off thighs and belly
And of course..... A healthy diet
I change up my routines like it's going out of style but hey... I have no plateau issues and the results are much faster than anticipated.0 -
I do "A Simple beginner's Routine" by All Pro from Bodybuilding.com. It's a simple beginners weight lifting routine that both men and women cane do. It's three days a week on a 5 week cycle. Don't let the begenners part fool ya it will work you especially late in the cycle. It is made up of mostly compound movements. If you also think it's not for you because it'a says beginners you might be wrong, by All Pro's deffinition if you can't bench 1.5x and squat 2x your body weight then you are considered a beginner. Here is the link to the full workout:
http://forum.bodybuilding.com/showthread.php?t=41958430 -
My new routine as of last week is:
-Run 4-5 times a week
-Strength Train 3-4 times a week0 -
What kind of lifting routine do you have? I am trying to start into lifting more rather than just running all the time. I'd love some pointers!:)0
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I am constantly changing up my routine just to keep my body in check. I have stuck to this routine though.
Mon am - Biceps and Back
Mon pm - Cardio (running, plyometrics, elyptical anything)
Tues - Abs / a quick run or Core Synergistics
Wed am - Shoulders and Triceps
Wed pm - Cardio (running, plyometrics, elyptical anything)
Thurs - Core Work
Fri am - Chest and Legs
Sat - Yoga or run
Sun - Yoga or Rest day0 -
What kind of lifting routine do you have? I am trying to start into lifting more rather than just running all the time. I'd love some pointers!:)
I would suggest getting the book new rules of lifting for women.0 -
Just doing some crazy 2-a-day split as follows.
Monday - Legs am, Bench pm
Tuesday - Shoulders am, Off in the pm
Wednesday - Chest am, Squat/DL pm
Thursday - Back am, Power yoga
Friday - Biceps am, Bench pm
Saturday - Squats0 -
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.
I'd love to hear more about this... I am trying to get back into lifting more instead of only running.0 -
Still using the pool 90% of the time.
4-5 days a week, aqua jog for 65 min (get some good fast dance cardio, get those knees up, arms pumping and move in that pool!)
Crunches 3 days a week
Modified chin ups 3 days a week (there is a handicap ramp that leads down to the pool. Grab the top rail and do chin ups, up out of the water)
Use resistance bands, water "weights" and exercise tubes in the water for various exercises for chest, arms, legs.
I've been pleasantly surprised in the increase in cardio fitness, endurance and weight loss I've had from doing this without killing my joints in the process! Also I'm able to do more flexibility in the pool than I could on land. I am looking forward to being able to go running out of the pool when I won't kill my knees.0 -
I walk fast for 30 - 50 minutes 6 mornings a week, I bike everyday between 5 and 20 km each time and I have a physical job. I'm definitely tired by the end of the day!!0
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Mon-Lower (squats)
Tue-Upper (bench, row)
Wed-Off
Thu-Lower (Deads)
Friday-Upper (Chin-ups, OHP)
Saturday-Off
Sunday-Off0 -
Mine look like a fat lady huffing and puffing with a red face.
Ha! Awesome. There are several of those workouts going on in my gym. lol!0 -
CharLean Xtreme every other day. In the days between I do either Turbo Fire HIIT 30 Class, Zumba for 60 minutes or Brisk Walk 4 miles. Depends on how I feel.0
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4 day split. 5 days a week.
Day1-Chest & Biceps
Day2-Back (lats, traps, rhomboids)
Day3-Legs
Day4-Delts/Triceps
you should put legs between chest and back and give your upper body a rest between major compounds.0 -
What kind of lifting routine do you have? I am trying to start into lifting more rather than just running all the time. I'd love some pointers!:)
I just posted it haha0 -
Monday: Stationary bike 30-50 mins and Pilates class
Tuesday: Day off
Wednesday: Treadmill aquafit class for an hour
Thursday: Stationary bike 30- 50 mins and Pilates class
Friday: Treadmill and aquafit class
Saturday: 90 min walk
Sunday: Day off
Do you think I need to add some strength training to my routine, like weights?0 -
My lifting days are MWF....They are pretty much the same.....I change up the workouts but the muscle groups stay the same It's pretty much as follows...give an example of ways I would mix it up for bench press.....each day I do a different variant.
1) Bench Press (flat barbell, incline barbell, flat dumbbell, incline dumbbell)
2) Overhead Press
3) Pullups
4) Dips
5) Bent Over Row
6) Curls
7) Squats
8) Deadlifts
9) Lunges
So for me it looks like this
M- weights & 20 Min HIIT
T - Coach Soccer (maybe cardio or take dog for long walk)
W - weights & 20 min HIIT
T - Maybe cardio or take dog for long walk
F - Weights & 20 min HIIT
I play soccer once a week on Friday or saturday and just try to do some active things over the weekend.0 -
Day 1-7 - Do whatever you can, but do at least 60 minutes.0
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I do a 6 day split.
Sunday: Back/bi
Usually looks something like-
Wide grip lat pulldowns
close grip pulldowns
seated row
lat pushdowns (Don't know the actualy name...)
t-bar
weighted back extentions
barbell rows. (not all of these in every workout.)
Biceps- Dumbbell curl, high cable curls, hammer curls, barbell curls or 21's (I usually keep bicep work light on back days and go heavy on arms day later in the week)
Monday: Shoulders
Arnold press
shoulder press
bent over delt raise
lat raise
upright rows
Tuesday: Hamstrings/calves
Stiff leg deadlifts
Barbell squats
barbell lunges
seated leg curls
glute bridges
barbell calf press
seated calf press
Wednesday: Arms
dumbbell curls
hammer curls-rope
barbell curls
high cable curls
tricep pushdown
skull crushers
dips
overhead extentions
Thursday:Rest
Friday: Quads/calves
Barbell squats
leg extentions (3 variations with toes pointed out, in, and straight)
plie squats
glute kickback
seated leg press
Barbell calf press
seated calf press
Saturday: chest/triceps
Dumbbell bench press
dumbbell flys
push-ups
incline DB press
tricep pushdown
machine tricep press
kickbacks
dips
I add abs into the days I have more time which usually inclube decline bench leg raises, cable crunches, weighted side bends or russian twists on decline bench with weight. Typically I keep cardio to 30 minutes 2-3 times a week. I've tried different variations of spreading everything out but this is what works best for me. They line up on certain days dealing with my class time frame so I have time for the longer workouts. I'll change it up every once in a while depending on how I feel. Sometimes I space them out a bit more.0 -
I do a 6 day split.
Sunday: Back/bi
Usually looks something like-
Wide grip lat pulldowns
close grip pulldowns
seated row
lat pushdowns (Don't know the actualy name...)
t-bar
weighted back extentions
barbell rows. (not all of these in every workout.)
Biceps- Dumbbell curl, high cable curls, hammer curls, barbell curls or 21's (I usually keep bicep work light on back days and go heavy on arms day later in the week)
Monday: Shoulders
Arnold press
shoulder press
bent over delt raise
lat raise
upright rows
Tuesday: Hamstrings/calves
Stiff leg deadlifts
Barbell squats
barbell lunges
seated leg curls
glute bridges
barbell calf press
seated calf press
Wednesday: Arms
dumbbell curls
hammer curls-rope
barbell curls
high cable curls
tricep pushdown
skull crushers
dips
overhead extentions
Thursday:Rest
Friday: Quads/calves
Barbell squats
leg extentions (3 variations with toes pointed out, in, and straight)
plie squats
glute kickback
seated leg press
Barbell calf press
seated calf press
Saturday: chest/triceps
Dumbbell bench press
dumbbell flys
push-ups
incline DB press
tricep pushdown
machine tricep press
kickbacks
dips
I add abs into the days I have more time which usually inclube decline bench leg raises, cable crunches, weighted side bends or russian twists on decline bench with weight. Typically I keep cardio to 30 minutes 2-3 times a week. I've tried different variations of spreading everything out but this is what works best for me. They line up on certain days dealing with my class time frame so I have time for the longer workouts. I'll change it up every once in a while depending on how I feel. Sometimes I space them out a bit more.
nice routine, one thing, squats are much more quad/glute than hamstrings. hamstrings come into play once your legs are past 90 degrees, but they perform a secondary job not a primary.0 -
Mine varies.
If I it's nice outside, I usually either
run/walk (doing c25k) 3 miles (I usually go ahead and do the extra distance after following their plan)
OR
Hike with my husband. The time varies with the paths we choose but it's usually around 1.5 hrs.
If it's not nice outside, I either do:
1 hr Zumba
OR
30 min of free step, usually with a weighted vest and 30 min of dumbells (flies, curls, tricep things while lying where I almost knock myself out, bench press, shoulder lifts - usually 2-3 sets of 20 each with 10 lbs)
OR
45 - 60 min of jump rope and calesthenics (no added weight) - pushups, modified pushups, jumping jacks, planks (side, front, back), bicycle crunches, squats, jumping lunges, squat thrusts, and something else where I keep my hands on the ground and alternate extending one leg back (no idea what that's called).
I don't really have a set plan for when I do each of those, just whatever seems the best to me that day. Hiking always wins if it's offered though since it's the only exercise my husband will do with me. Though he does time my planks and jump rope for me when I do that routine.0 -
I'm aware.I do a 6 day split.
Sunday: Back/bi
Usually looks something like-
Wide grip lat pulldowns
close grip pulldowns
seated row
lat pushdowns (Don't know the actualy name...)
t-bar
weighted back extentions
barbell rows. (not all of these in every workout.)
Biceps- Dumbbell curl, high cable curls, hammer curls, barbell curls or 21's (I usually keep bicep work light on back days and go heavy on arms day later in the week)
Monday: Shoulders
Arnold press
shoulder press
bent over delt raise
lat raise
upright rows
Tuesday: Hamstrings/calves
Stiff leg deadlifts
Barbell squats
barbell lunges
seated leg curls
glute bridges
barbell calf press
seated calf press
Wednesday: Arms
dumbbell curls
hammer curls-rope
barbell curls
high cable curls
tricep pushdown
skull crushers
dips
overhead extentions
Thursday:Rest
Friday: Quads/calves
Barbell squats
leg extentions (3 variations with toes pointed out, in, and straight)
plie squats
glute kickback
seated leg press
Barbell calf press
seated calf press
Saturday: chest/triceps
Dumbbell bench press
dumbbell flys
push-ups
incline DB press
tricep pushdown
machine tricep press
kickbacks
dips
I add abs into the days I have more time which usually inclube decline bench leg raises, cable crunches, weighted side bends or russian twists on decline bench with weight. Typically I keep cardio to 30 minutes 2-3 times a week. I've tried different variations of spreading everything out but this is what works best for me. They line up on certain days dealing with my class time frame so I have time for the longer workouts. I'll change it up every once in a while depending on how I feel. Sometimes I space them out a bit more.
nice routine, one thing, squats are much more quad/glute than hamstrings. hamstrings come into play once your legs are past 90 degrees, but they perform a secondary job not a primary.
But squats are what I've been working on recently. Quad day is when I do them like normal and focus on weight but with hamstring day I like to add them in with light weight and focus working on deeper squats. I've got the two days spread out enough usually though. I used to do two days of legs with everything. 0 -
my leg day is everything. I dont see the point of breaking up hams and quads. i full squatted 405 and dead lifted 555 by doing legs the same all the time twice a week.0
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Well different ways work better for different people I suppose. I started seeing better results when I split them up. I get a better workout in partly because I don't feel rushed to get everything in before having to rush to class and I have more strength on most of the exercises than I did when I was working everything in one day.0
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Monday: Hip Hop Dance class
Tuesday: Ultimate Stretch & Pure Strength class
Wednesday: Hip Hop Dance class
Thursday: Zumba
Friday: Rest
Saturday: Zumba
Sunday: Rest
I start off each day at the gym either on the stair-master or treadmill and am going to finish my doing some more lifting after classes.0 -
M/W/F - 5:30am Bootcamp - 1 hr
T/T and either S or S - C25k - in week 3 now
3 more weeks of Bootcamp and then I'm starting NROL4W0 -
I lift heavy *kitten* for low reps and eat plenty of cows and chickens.0
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Sunday/Tues/Thurs : NROL4W + 21 minutes HIIT. Looking forward to being able to do a chin up by mid june!
Mon/Wed/Fri : 60 minutes Cardio (20 involving a weighted complex like the tumminello complex) + 40 minutes other cardio. intensity depends on my energy levels for that day
saturday : active rest day : yoga0
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