What do you do at the gym?
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3 days per week StrongLifts 5x5 + HIIT or steady-state runs, 3 days/week rock climbing. Sunday is either a rest day, a run, construction, or yard work.0
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Deads
Squats
Rows
Bench
Chins
Shoulder press0 -
New Rules of Lifting for Women.0
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I try to vary it up: eliptical, treadmill, weight machines, free weights, swimming, tennis, biking, yoga, and lots of workout DVD's at home (Jackie Warner & Jillian Michaels are my faves).0
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As we all are trying to keep our workouts mixed up and intense at the gym/home, I am constantly searching the web and youtube for variety of workouts....SO what do you guys do at the gym? My new favorite cardio machine is the mountain climber..I usually do a variety of squats, lunges, kettle bells, sit-ups, push-ups etc. I plan to start 30 day shred soon as well.
I wanna try one of those "mountain climber" thingy's soooo bad! Alas, my gym does not have one. :sad: Check out today's exercise in my diary to see what I do on strength training days (Tuesday/Thursday). Walk/run days I do intervals of walking and running, then I do some core work, lunges, squats, side step shuffle, etc...
Edit: I also try to engage in a few fun activites or projects every week that keep me moving.0 -
Mostly I do cardio.. stationary bike, elliptical, swimming... I only do strength training with my trainer, but I want to get comfortable doing it on my own. I'm not there yet. He does an awesome job keeping me challenged.. plyometrics and all that. I'm also trying to get brave and start going to classes.. zumba, spinning and the weight one. I'll get there... eventually!0
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I usually do upper body (bench press, curls, etc) & abs one day then lower body (squats, lunges etc) & abs the next
cardio every day
every other day I do an interval routine on the treadmill then my workout then the elliptical for 20-30 min
on other days I just run outside or on the track
I try to take one day off a week though and sometimes two when I just can't even move I'm so sore.0 -
I lost all my weight before doing weights combined with Kickboxing and Muay thai classes and not little 5lb weights...I was curling 35s and my leg presses were in the 300s.I cant do any of that right now thanks to my recent shoulder surgery so Ive been running and doing the stairmaster like it owes me money! Plus i still do weight machines for my legs since im not allowed to pick up anything heavier than 15lbs0
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Usually a quick 10min warmup on the treadmill, then depends squats, bench presses, pendlay rows, overhead presses, deadlifts, pull/chin ups yada yada. That's about it, I only go for runs outside, treadmills kill me.0
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I just started a HIIT program that I can do at home. I figured I would workout at home and that eliminates the "I couldn't make it to the gym" excuse.0
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I am getting a ton of great ideas, Thanks!0
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Daily Warmup:
- Walk Dog 3-5 Miles, depending on how hot it is.
- Pull-ups, Dips, GHD Situps, Back Extensions, AIr Squats
- Mobility Stretching with RBands
Monday:
- Power Snatches (btwn 75-85% of 1RM)
- BSquats (btwn 85-95% of 1RM)
- DB Row
- Push Press (btwn 85%-95% of 1 RM)
- 10-15 Min MetCon Finisher at end.
Tueday:
- Gymnastic Form Work (False Grip Ring Pullups, Ring Dips, Ring Holds)
- 20-30 Min MetCon Workout
Wednesday:
- 20-30 Min MedCon Workout
Thursday:
- Power Cleans (btwn 75-85% of 1 RM)
- Deadlifts (I go light on these, as I had hernia surgery in April)
- Weighted Strict Pullups and Dips (Pullups I use 20# Body Armor, Dips around 10#)
- Bar Pushups (3 Sets, until Form Fail)
- 10-15 Min MetCon Workout
Friday:
- 40-60 Minute MetCon Workout
Saturday:
- Catch up anything I missed during week.
- 30 Minute AMRAP MetCon Workout
Sunday: REST
**A MetCon workout (Metabolic Conditioning) is a High Intensity Strength/Cardio Workout. They combine compound lifts at medium weight, bodyweight, running, rowing, and explosive cardio moves. Example: Run 400m, 21 KB Swings at 55 lbs, 21 Strict Pullups, Run 400m, 15 KB Swings, 15 Pullups, Run 400m, 9 KB Swings, 9 Pullups. That's an easy/short one!**0 -
I do weight training only. Gave up cardio in May. Currently doing Phase 2 ,Week 2 of the Venus Index Workouts. Kicked my butt!0
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Heavy compound lifting: squats, bench press, overhead press, bent over row, deadlifts.
I also do pullups, dips, calf raises, ez bar curls, and captains chair crunches.0
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