work out plans

Capt_Apollo
Capt_Apollo Posts: 9,026 Member
edited January 6 in Social Groups
hey guys, with the new year coming, i thought maybe we could all post up our work out plans.

you can be as specific as you want, or as vague as possible.

you can say "i'm planning on running at least 30 minutes three times a week," or you can tell me how many miles you want to do a week.

Replies

  • ZombieChaser
    ZombieChaser Posts: 1,555 Member
    Monday: 5k run, core, pull-up training, shoulders
    Tuesday: 2 hours of Boxing - full body HIIT
    Wednesday: 5k run/RPM@Goodlife, core, pull-up training, triceps, chest
    Thursday: 2 hours of Boxing - full body HIIT
    Friday: 5k run, core, pull-up training, back, squats
    Saturday: 1 hour of Boxing - full body HIIT, followed by 7k run
    Sunday: 1 hour RPM@Goodlife, 1 hour run (close to 10k)

    *schedule subject to change at will of ZombieChaser*
  • BrettPGH
    BrettPGH Posts: 4,716 Member
    I plan to keep Hulking Jan-Feb. No cardio for this guy, or at least not much.

    I'll do a 4 day lifting routine of:

    Day 1 - Chest & triceps
    Day 2 - Back & biceps
    Day 3 - Legs
    Day 4 - Core & shoulders

    Once March rolls around I'll add in running to get the fat off. Here's hoping it works. I got a ton of races to train for.
  • Cait_Sidhe
    Cait_Sidhe Posts: 3,150 Member
    3 days a week I do a mish-mash of Stronglifts/Starting Strength with a random 5 minute cardio warmup, hip flexor stretches, and AMRAP burpees. I end the strength session with assisted chinups.

    I've restarted C25K from the beginning(I completed it last year, but gave up on running cause I don't like it/can't breathe), trying to work in where and when to do this. I'm currently stuck working 6 days a week.
  • scs143
    scs143 Posts: 2,190 Member
    Monday- cardio (outside running or elliptical) and legs
    Tuesday- cardio (outside running or elliptical) and arms
    Wednesday- boot camp class
    Thursday- rest or yoga
    Friday- boot camp class
    Saturday- outside run
    Sunday- rest or yoga

    And I do ab work on any of those days for 3-4 times per week.
  • SwannySez
    SwannySez Posts: 5,860 Member
    su-m-w-f: calisthenics and walk/run twice a day
    tu-th-sa: calisthenics and stationary bike twice a day

    stuff will get added in as i lose weight and get stronger (and figure out how to either fit a pull-up/dip station into a basement with 78" ceilings or find another way to get those done in the basement). the running and biking will go longer and be faster.

    i have a spreadsheet. and one other person has it. to keep me honest.
  • Cait_Sidhe
    Cait_Sidhe Posts: 3,150 Member
    Swanny, I've seen pull up bars that attach to doorframes. You should look into that.
  • JoyousRen
    JoyousRen Posts: 3,823 Member
    3 days a week I do a mish-mash of Stronglifts/Starting Strength with a random 5 minute cardio warmup, hip flexor stretches, and AMRAP burpees. I end the strength session with assisted chinups.

    I've restarted C25K from the beginning(I completed it last year, but gave up on running cause I don't like it/can't breathe), trying to work in where and when to do this. I'm currently stuck working 6 days a week.
    Assuming you don't have respiratory problems, If you're having trouble breathing when you run, you may just be trying to run too fast. I'm not saying that will make you enjoy it but it may help with the breathing issue. :flowerforyou:
  • JoyousRen
    JoyousRen Posts: 3,823 Member
    I'm starting Crossfit tonight so my plan is pretty much Crossfit twice a week and running three times a week with the emphasis on intervals to get my body fat down and my speed up.
  • _skittybang
    _skittybang Posts: 970 Member
    T-F: 5am: Pull-up training, run 4 miles and/or 2.5 - 3 miles and 2,000 meter row (Working on upping the mileage & speed week to week)
    M-F: Lunch: Alternate Squat/Lunge/Kettlebell sequence w/ 25lb kettlebell and/or Burpee/Plank/Wall Sits (between 5x10-10x10)
    Sat: Upper body circuits/weight training, run 4 miles, and 2,000 - 4,000 meter row
    Sun: Lower body circuits/weight training, run 4 miles, and 2,000 - 4,000 meter row

    When it warms up, weekends will be for running and hiking the nearby mountain trails.

    Also starting Insanity in a few weeks with my hubs for kicks - that'll be after work. :bigsmile:
  • Windy_
    Windy_ Posts: 1,012 Member
    Monday and Fridays- These are my long days, so they'll be rest days.
    Tuesday, Wesnesday, Thursday, Saturday and Sunday- Alternate C25k/lifting/bootcamp 2x a week.

    I'll also be doing the daily challenges.

    This will be the plan for the next 1.5 months.

    I start bootcamp January 2nd, they'll take measurements and I'll weigh-in, then I'll update my ticker
  • SwannySez
    SwannySez Posts: 5,860 Member
    Swanny, I've seen pull up bars that attach to doorframes. You should look into that.
    I've got one of those...just no door frames that it fits in, lol. Plus I need the dip station.
  • Desterknee
    Desterknee Posts: 1,056 Member
    Body weight circuit:
    50 jumping jacks
    25 squats
    15 pushups (5 full, 10 knee)
    20 leg lifts
    20 walking lunges
    20 calf raises
    15 seated dips
    1 min plank
    repeat 4x

    Practicing form with weights: squats, deadlifts, barbell rows, overhead press

    Alt Circuit:
    50 jumping jacks
    15 squats w/ resistance bands (~20#)
    5+ Push ups
    20 Curls w/ resistance bands (~20#)
    20 walking lunges w/ dumbbells
    20 calf raises w/ dumbbells
    15 dips (legs extended)
    1+ min plank
    repeat x3

    Monday- Body Weight Circuit, 30 min Stationary bike AM

    Tuesday- 45 min Stationary bike AM Practicing form with weights PM

    Wednesday- 30 min Stationary bike AM Alt Circuit PM

    Thursday- 45 min Stationary bike AM Practicing form with weights PM

    Friday- Body Weight Circuit, 30 min Stationary bike AM

    Saturday- swimming OR bike riding OR rock climbing OR boat rowing OR trail hitting OR monkey bars (AKA fun fitness)

    Sunday- Experiment with different body weight exercises from the "You Are Your Own Gym" app OR rest

    This will change a lot once I learn proper form with weights, then the practicing days will become lift days. Some of the stationary bike riding will be HIIT also.
  • yoovie
    yoovie Posts: 17,121 Member
    I have three weeks that Im alternating each month, that described in my blog, its a lifting week, a cardio week and a gumbo week.
    Each has 4 workout days:

    Day 1. Lead with your strengths. -things im good at that make me feel strong and comfortable and familiar
    Day 2. Take your ego down a peg. -things that scare me and piss me off or make me feel weak
    Day 3. Have a little victory. -something Im getting better at, combined with somthing else Im getting better at - but not better enough.
    Day 4. Pay to Play. -something I have to do before Im allowed to go be disorganized and play my way.
  • Cait_Sidhe
    Cait_Sidhe Posts: 3,150 Member
    3 days a week I do a mish-mash of Stronglifts/Starting Strength with a random 5 minute cardio warmup, hip flexor stretches, and AMRAP burpees. I end the strength session with assisted chinups.

    I've restarted C25K from the beginning(I completed it last year, but gave up on running cause I don't like it/can't breathe), trying to work in where and when to do this. I'm currently stuck working 6 days a week.
    Assuming you don't have respiratory problems, If you're having trouble breathing when you run, you may just be trying to run too fast. I'm not saying that will make you enjoy it but it may help with the breathing issue. :flowerforyou:
    I'm pretty sure it's because I quit smoking. I had an asthma test just awaiting results. I've never gone for speed, just endurance. My usual pace is 4.5-5.5 mph. Even the most out of shape looking people pass me by on running trails. It is good advice though and I appreciate it. I just wish it was that simple for me.
  • JoyousRen
    JoyousRen Posts: 3,823 Member
    I'm pretty sure it's because I quit smoking. I had an asthma test just awaiting results. I've never gone for speed, just endurance. My usual pace is 4.5-5.5 mph. Even the most out of shape looking people pass me by on running trails. It is good advice though and I appreciate it. I just wish it was that simple for me.
    Well congrats on quitting smoking!
  • billsica
    billsica Posts: 4,741 Member
    Ok, I'm going to loosely put this out there.

    Monday - Lift strong lfts 5x5
    Tuesday - Run
    Wednesday - Strong lifts 5x5
    Thursday - Run
    Friday - Strong lifts 5x5
    Saturday - (run at some point during the weekend)
    Sunday - (ditto)
  • Cait_Sidhe
    Cait_Sidhe Posts: 3,150 Member
    Ok, I'm going to loosely put this out there.

    Monday - Lift strong lfts 5x5
    Tuesday - Run
    Wednesday - Strong lifts 5x5
    Thursday - Run
    Friday - Strong lifts 5x5
    Saturday - (run at some point during the weekend)
    Sunday - (ditto)
    Take a a day or 2 off!
  • yo_andi
    yo_andi Posts: 2,178 Member
    This coincides nicely with pre-season footy training so here we go:

    Day 1: 25 minute hills or sprints workout, You Are Your Own Gym 10 week noob program
    Day 2: Flexibility, You Are Your Own Gym 10 week noob program
    Day 3: 25 minute hills or sprints workout, You Are Your Own Gym 10 week noob program
    Day 4: Flexibility, You Are Your Own Gym 10 week noob program
    Day 5: Endurance work, flexibility
    Day 6 and 7: active rest and flexibility
This discussion has been closed.