What is your weekly exercise schedule?

mrslehan2013

I do cardio almost everyday and nothing else. Looking for examples of others so I can change mine up a little.

Leadfoot_Lewis

This week's schedule:

SUNDAY - Legs (hypertrophy) + Run
MONDAY - Full Upper Body 3x5
TUESDAY - Abs
WEDNESDAY - Legs 3x5
THURSDAY - Back, Shoulders, & Biceps
FRIDAY - OFF
SATURDAY - Chest & Triceps + Abs

Typical week for me is 3 days upper body lifting, 2 days lower body lifting, 1 day of cardio. I'll do 2 days of Cardio if I can fit it in my schedule.

Obviously I'd suggest adding lifting to your routine. Unless you absolutely love cardio or are training for some endurance event, I personally don't see the point of doing cardio every day of the week, but to each their own of course.

mrslehan2013

Thanks! I want to add more cardio but have no idea how to work out haha. I will start adding in strength training as well. Do you know of any exercises that would be good to start out with?

ubermensch13

If you want to incorporate strength, and you are a gym member, talk to a trainer for an overview. If not, google "dealifts", "squats", "bench press", "rows", "shoulder press". those 5 exercises alone, will build strength and shape your body.

FitFabFlirty92

Here's the plan for this week

Monday: Couch to 5k Week 2 and Ripped in 30, Week 2

Tuesday: Ripped in 30

Wednesday: Couch to 5k, Ripped in 30

Thursday: Ripped in 30

Friday: Ripped in 30, Couch to 5k

I'm trying to do a mix of cardio and endurance training. I like low weights/high reps. Eventually when I get better at running and finish Ripped in 30, I want to start trying to lift heavy using the program from New Rules of Weight Lifting for Women.

j75j75

Sun - 2 hours jujitsu/calisthenics
Mon - 1.5 hours muay thai/calisthenics
Tues - Rest
Wed - 45 min lift weights (bench, clean and snatch, rows)
Thur - 1.5 hours muay thai/calisthenics
Fri - 1.5 hours jujitsu/calisthenics
Sat - 45 min lift weights (deadlifts, squats, shoulder press)

Every 2-3 months I take a week off, and then switch things up a bit when I start again.

porky44

I change up my exercises because im easily bored. sun- walk 60m, mon.- 60m les mills body pump dvd, tues- rest, wed- jillian michales 30m revolution dvd, thurs- 45m cardio split between ellip, treadmill and bike, Fri- les mills 45m bodypump dvd and sat- 30m cardio of something. I will keep this schedule for a month or so then will switch my rest day and change it up again!!! keeps it fresh for me

KaydaRN

Ideally:
Day 1: Legs
Day 2: Chest/Tri
Day 3: Cardio
Day 4: Back/Bicep
Day 5: Cardio
Day 6: Shoulders

Then start over or rest day, depending what the body tells me. On days off of work I do cardio in the morning then lift at night.

lelaspeaks

I am training right now and my predetermined schedule is:

SUNDAY - Long Run
MONDAY - Stretch and Strengthen (usually power yoga)
TUESDAY - Short Run
WEDNESDAY - Cross Training (typically HIIT spin class)
THURSDAY - Short Run and strength training
FRIDAY - Cross Training (Interval spin class)
SATURDAY - REST

kdiamond

I spend 4 days in the gym, at 1 hour each day.

I change my workout plan every 6-8 weeks but here is the one I am currently doing.

Day 1- Legs

Squats- 3 x 10 to 15 reps
Walking lunges with a plate, dumbbells, or barbell- 3 x 15
Hamstring curl machine- 3 x Failure, slow reps so I feel the burn
Straight leg barbell deadlifts- 3 x 10 to 12 reps
Box jumps- 10 to 15 reps
Plyometric stationary lunges- until failure.

Day 2- Back & Shoulders

Wide grip chin-ups- 4 x 10 to 15
Lat pulldown- 3 x 8 to 12 reps
Cable seated rows- 3 x 8 to 12 reps
Hyper extensions- 3 x 10 to 15 reps with holds when extended
BB bent over row- 3 x 10 to 12 reps <-- sometimes I will do these on the floor in a plank pose
Shoulders DB lateral raises- 3 x 10 to 15 reps
DB shoulder press- 3 x 8 to 12 reps
DB front raises- 3 x 8 to 12 reps
Cable shoulder raises

Day 3- Abs & Conditioning Cardio
3 sets of 20-40 reps

Planks (1 minute)
Hanging leg raises to side leg raises
Weighted pulldowns (reverse crunch)
Swiss ball crunches
Decline bench with weighted plate
HIIT 20 minutes on the elliptical

Roxie_64

I do a high impact Zumba class 5 times a week. A bootcamp class 2 times a week which consists of strenght training ,pushups,situps,weightsetc...plus an ab/core class once a week and yoga thrown in here and there..

I also run/walk if I don't feel like doing Zumba.

I take two days off a week to let my body rest and recover.

sara1077

My plan (just starting out) is this:

Couch to 10K (3x per week) -- Right now, this is only taking me about 30 minutes but eventually will be closer to 45min-60min.
30DS (3x per week)
Pilates or Yoga (1x per week)

bcattoes

I don't have a set schedule. I do cardio 6-7 days a week, but it varies what type. When the weather is nice I love to hike, but I also sometimes run or walk. At home I have Zumba and Turbo Fire DVDs and a treadmill and a step (for step aerobics). I do calisthenics and plymometrics mostly for strength trainging, and occasionally I'll lift weights. I used to bike but haven't done that in ages. I'm going to try to get back to that this spring.

I like to mix it up because I get bored doing the same every day/week. And if I get bored, I'll quit.

Melissa132129

Monday - 30 day shred and Couch to 5K
Tuesday - 30 day shred
Wednesday - 30 day shred and Couch to 5K
Thursday - 30 day shred
Friday - 30 day shred and Couch to 5K
Saturday - 30 day shred and walk 1-3 miles (if it's not raining)
Sunday - 30 day shred and walk 1-3 miles (if it's not raining)

I just started this schedule on Jan 1st but it seems to be working well so far.

ZozoMonster

Monday: Swim, Elliptical, Legs
Tuesday: Swim, Elliptical, Arms
Wednesday: Swim, Zumba
Thursday: Pilates, Elliptical
Friday: Swim, Arms, Elliptical
Saturday: Walk the dogs, Legs, Elliptical
Sunday: Walk the dogs, Arms, Elliptical


Swim: 55 mins; at least a mile
Elliptical: 20 mins (It's all I can manage atm but will work up)
Arms: 'A-list arms' programme
Legs: Squats, lunges and jumping jacks
Walks: 3mph, 45 mins

FullOfWin

Mon\Wed\Friday something involving some combo of deadlifts, squats, bench press, barbell rows, overhead press, chinups

halejr23

Monday and Wednesday upper body workouts. between these two days I do Biceps, Triceps, Chest, Back and Shoulders and do abs both days.

Tuesday and Thursdays are run days. Tuesdays I run in the morning and in the evening, Thursday morning is between 5 and 6 miles and MAY run when get home as well.

Friday is Yoga to stretch all the sore muscles or a day off.

Saturday is cycle day - anywhere from 20 miles and up.

Sunday is long run day (at least 10) or a day off.

DawnieB1977

It's not exactly the same every week, but this would be typical:

Mon - spinning and walk with my kids (don't work Mon)
Tues - day off gym, walk with kids (don't work Tues)
Wed - personal training or gym (work)
Thurs - zumba (work)
Fri - PT (work)
Sat - aerobics, go out with kids and hubby
Sun - day off or gym, go out with kids and hubby

We live near the sea and often take the kids (age 1 and 3) out for long walks, to the beach, to the park etc.

RobinFog56

One general suggestion is to search until you find a cardio exercise you really enjoy doing. If, for example, you find running a chore, it's even harder to motivate yourself to keep it up. I took up rollerskating at a local rink, and I go twice a week for an hour. So fun! In between I do Pilates and am going to add weights back in. Thinking of throwing some ZUmba in there as well, as I hear great things about it.

dym123

I'm on week 4 of Turbo Fire and its starting to add strength, which I was doing on my own.

Monday: Cardio
Tue: HIIT/Strength
Wed: TF rest day, but I do some Jillian Michael circuit training
Thu: HIIT/Strength
Fri: Cardio
Sat: Core/40 min stretch routine
Sun: Cardio

MsJayeKaye

Jazzercise for me at least 6 classes a week. Combines cardio, strength and stretch with lots of core work. I LOVE it! I burn on average 500 calories per class and it's so much fun

skinnyinnotime

I do karate once a week (60 mins).
I lift weights twice a week.
On the other days I do push ups and squats or rest.

ETA push ups are anything from 150-300, squats are with weights

chrischojnacki09

The best thing i would recommend is checking out BODYBUILDING.COM they provide you with good contructive workouts for any type of lifestyle. ive been using it for the last 2 years and recommend it to any1 who has a hard time working out without a "set plan".

DMW914

5 days of Tae bo 2 workouts 98 - 106 mins per day. Sometimes to switch up w/dance, walk away the pounds, 30DS, Ripped in 30. Would like to get back to weight training & C25K treadmill!

junipearl

I do cardio, arms, and abs 4 times per week and add some legs in when I feel like it.
cardio = elliptical followed by running
Then on top of that, once a week I do water aerobics.

GymMum8

I have a 3 day on, 1 day off split weights program.

Start day 1 today:

Day 1: Chest and back
Day 2: Legs and abs
Day 3: Shoulders and arms
Rest- run/walk

And then start from the start again. I weight train 6 days a week and go for a run/walk 2-4 times throughout the week, more when I can fit it in. I don't really enjoy cardio at all.


Mel

underwater77

I try to make it to spin 5-6 days a week and yoga 3 times a week. I will also throw in a swim or a day climbing or hiking if time permits, which it hasn't lately!

I really want to incorporate weights but am totally intimidated. I probably need to get a few more elbees off first, anyway.

legnarevocrednu

Monday-C25K and maybe a class if I have time
Tuesday-15 minutes on elliptical, then weight machines (I went to www.freetrainers.com and they designed a weight work out to my specifications).
Wednesday-Same as Monday
Thursday-Same as Tuesday
Friday-Same as Monday

Sabine_Stroehm

I run 4 or 5 times a week, and lift 3 or 4 times a week.
And sometimes cycle on the weekends.
And I bike commute (short)

jnj1013

Monday - 1 hour bootcamp (mix of HIIT drills and mostly body weight exercises though we do some arm work with 10-15 lb weights)
Tuesday - interval run (no more than 5 miles)
Wednesday - 1 hour bootcamp
Thursday - interval run (no more than 3 miles)
Friday - rest
Saturday - 1 hour bootcamp, 5 mile tempo run, tennis lessons (for beginners so not overly strenuous)
Sunday - distance run (this week will be 11 miles and I add one mile per week, training for a full marathon in April) & yoga

niknak2308

At the moment I'm training for a Half Marathon so currently my week stands like this:

Mon - Short run (5mile)
Tues - Lifting (literally just started last week to compliment the cardio!)
Wed - Short run (5mile)
Thurs - Lots of walking with school run and Lifting
Fri - Shorter run (3-4mile)
Sat/Sun - Long distance run currently on 7miles but going up by .5miles a week
Sat/Sun - Full day off

My weekend varies but I'll always have one full day off exercise (excluding walking), and during the week sometimes my days will change around so I'm on more of a 2week schedule I suppose!