work out plans
Capt_Apollo
Posts: 9,026 Member
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.
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.
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Replies
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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*0 -
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.0 -
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.0 -
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.0 -
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.0 -
Swanny, I've seen pull up bars that attach to doorframes. You should look into that.0
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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: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.0 -
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.0
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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:0 -
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 ticker0 -
I've got one of those...just no door frames that it fits in, lol. Plus I need the dip station.Swanny, I've seen pull up bars that attach to doorframes. You should look into that.0 -
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.0 -
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.0 -
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.
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: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.0 -
Well congrats on quitting smoking!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.0 -
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)0 -
Take a a day or 2 off!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)0 -
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 flexibility0
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