What does your exercise routine look like?

merilewa

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: :embarassed:

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 ball

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.

MostlyWater

mine looks good. i take classes in the am and 2 on sunday.

Phoenix_Angel

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.

usc2626

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=4195843

mznisaelaine

My new routine as of last week is:

-Run 4-5 times a week
-Strength Train 3-4 times a week

AbbyHoopi

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!:)

Bronx_Montgomery

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 day

TriciaZ944

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.

Phrak

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 - Squats

AbbyHoopi

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.

KaseyWolf

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.

Squiggs67

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!!

UponThisRock

Mon-Lower (squats)
Tue-Upper (bench, row)
Wed-Off
Thu-Lower (Deads)
Friday-Upper (Chin-ups, OHP)
Saturday-Off
Sunday-Off

brentrhodes

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!

BigBoneSista

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.

Testosterone

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.

Testosterone

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 haha

sweetybird09

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?

Jacwhite22

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.

yoovie

Day 1-7 - Do whatever you can, but do at least 60 minutes.