Exercise Routine for the Ladies?!

SweetMegz04
SweetMegz04 Posts: 459 Member
in Fitness and Exercise
Hi All -
What do you do each day at the Gym that gives effective results?!
I'd love some new ideas on Routines!


Thanks!

Replies

  • carolinedb
    carolinedb Posts: 236 Member
    I mix it up a lot, but my favorites are running, lifting HEAVY weights, and yoga. I love lifting heavy!
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    Dropping the ladies part is popular lately
  • rubytOU
    rubytOU Posts: 154 Member
    i lift 3 times a week and do HIIT on the treadmill... and then supplement with a boot camp-ish type class once a week and a track workout once a week.
  • BeautyFromPain
    BeautyFromPain Posts: 4,952 Member
    Sure!

    5 min warmup on rower
    - Squats
    - Lunges
    - Lat Flyes
    - Seated Row
    - Pullups
    - Dips
    - Bicep curls
    - Deadlifts
    - Supermans
    - Plank
    10 minute stretch

    Oh yeah, and dancing :)

    ps LIFT HEAVY. you will not bulk up.
    pps girls and guys can have the exact same routine :wink:
  • Rosyyyb
    Rosyyyb Posts: 1
    HOT YOGA ! i live for tuesday and thursday night sessions !
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    Sure!

    5 min warmup on rower
    - Squats
    - Lunges
    - Lat Flyes
    - Seated Row
    - Pullups
    - Dips
    - Bicep curls
    - Deadlifts
    - Supermans
    - Plank
    10 minute stretch

    Oh yeah, and dancing :)

    ps LIFT HEAVY. you will not bulk up.
    pps girls and guys can have the exact same routine :wink:

    Where did you get that routine?
  • FitBunnyEm
    FitBunnyEm Posts: 320
    HIIT on treadmill if your at gym or on the cross-trainer.......i do lift occasionally
  • seekingstrengthX2
    seekingstrengthX2 Posts: 771
    M- Lifting
    Tu - Elliptical
    W - Lifting
    Th-Elliptical
    F - Rest
    Sa - Run outdoors
    Su - Rest
  • Lynxie83
    Lynxie83 Posts: 246
    Enjoy boxing twice a week, and three strength sessions a week, fairly basic stuff, but lift as heavy as you can manage. The last rep should be to exhaustion!

    On weekends I work in some moderate cardio or Zumba.

    If you want specifics of my sessions, check out my exercise diary :smile:
  • jen_bd6
    jen_bd6 Posts: 501 Member
    I use "walk away the pounds" 6 times a week (the 4 mile walk 4 of those days, the challenge walk the others) and I lift weights at the gym 4 days a week. Nothing new, but effective!
  • 5pmsomewherenow
    5pmsomewherenow Posts: 163 Member
    Variety is the spice of life, and the key to a healthly lifestyle: this is how I mix it up

    Monday - walk 30 minutes at lunchtime, and attend a full body conditioning class at the gym after work (45min)
    Tuesday - walk 60min in the early AM, 60min Yoga class at the gym, and 30min strength training session on my own
    Wednesday - walk 30 minutes at lunchtime, and 45 min personal training session at the gym
    Thursday - walk 60 min in the early AM, 60 min Yoga, 45 minutes Jumprope class at the gym
    Friday - walk 30 minutes at lunchtime, 45 minutes Zumba class at the gym, 30 minutes strength training on my own
    Saturday - 45 minute personal training session at the gym & something fun and active during the day: bike, hike, etc.
    Sunday - 60min Horsebackriding lessons, and something fun & active during the day: bike, hike, etc.

    I find a combination of strength training, fun cardio, and walking to be the right combination to tone the body and live a healthly lifestyle. don't want to get in a rut of too much of any one thing. I also find I have plenty of energy and don't need a REST day, per se.
  • gecho
    gecho Posts: 426 Member
    HOT YOGA ! i live for tuesday and thursday night sessions !

    man i wished!!! thats not an option for me unless i wanted to drive 45+ mins to austin and back! YUCK!!
  • BeautyFromPain
    BeautyFromPain Posts: 4,952 Member
    Sure!

    5 min warmup on rower
    - Squats
    - Lunges
    - Lat Flyes
    - Seated Row
    - Pullups
    - Dips
    - Bicep curls
    - Deadlifts
    - Supermans
    - Plank
    10 minute stretch

    Oh yeah, and dancing :)

    ps LIFT HEAVY. you will not bulk up.
    pps girls and guys can have the exact same routine :wink:

    Where did you get that routine?

    I made it up! :)

    I just completed my Cert 3 in Fitness, doing my Cert 4 next term.
  • mrsmarit
    mrsmarit Posts: 229 Member
    This was today's routine

    10 minute warm up on treadmill

    5 minutes at 10 incline speed 1.5
    5 minutes at 11 incline speed 2.0

    80 minute circuit- 3 sets each

    Bridge 20 reps-25 reps-30 reps
    Back Band Fly 10 - 12 - 15
    Air Bike 10 reps (only 1 set)
    Alternate Heel Touches 30 reps - 35 reps (only 2 sets)
    Smith Squat - 35 lbs 10 reps - 35 lbs 12 reps - 40 lbs 15 reps
    Ball Sit Up 30 reps - 35 reps - 40 reps (did extra 20 reps at the end)
    Wall Push Up - 30 reps - 35 reps - 35 reps
    Goblet Squat - 8 lbs 15 reps (every set)
    Cable Seated Row - 40 lbs - 12 reps and 2 sets of 15 reps
    Mountain Climbers 20 reps - 25 reps - 25 reps
    Seated Leg Press - 160 lbs 20 reps - 165 lbs 20 reps - 170 lbs 20 reps
    Dumbell Side Bend - 12.5 lbs every set - 30 reps - 40 reps - 50 reps
    Reverse Fly with Resistane Band - 20 reps - 30 reps - 40 reps

    I do water aerobics on Monday, Tuesday, Thursday and Saturday. Sometimes I will add a Friday 6am class as well,

    I am trying to get back in the habit of lifting on Wednesday, Friday and Sunday.

    SO far this week I have done Wednesday and Friday :)

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