Question for the lifters

prattiger65

I have pretty limited time for working out. I have been walking during my lunch hour and I enjoy that, but its time to kick it up a notch. I get an hour for lunch and the gym is 10 minutes away, So, I will have @ 40 minutes to work out. Can you give me some ideas about building a workout routine. I would also like to keep some cardio in my workouts. Thanks for any suggestions.

prattiger65

bump

selina884

Okay I am assuming you will be going 5 days a week.

In which case, you can hit 1 muscle group per day and may get in 10-20 mins cardio in too (provided you have shorter rest periods between workout and the gym machines/weights are always available for you)

What are your plans? How many days?
Are you bulking or cutting?

Mia_RagazzaTosta

I would do a full body lift workout 2-3 days a week. I do Stronglifts 5x5. And each workout will take you about 30 min to complete.

prattiger65

Yes 5 days a week. I am in a weight loss/get fit mode. Just curious about different ideas. Lift 3 days/cardio 2? 4/1? How to make it work so I am actually improving rather than just spinning my wheels.

prattiger65

I would do a full body lift workout 2-3 days a week. I do Stronglifts 5x5. And each workout will take you about 30 min to complete.

Totally new, weak as water.

Im 47 and still about 25-30 lbs over weight

selina884

I would do a full body lift workout 2-3 days a week. I do Stronglifts 5x5. And each workout will take you about 30 min to complete.

Totally new, weak as water.

Im 47 and still about 25-30 lbs over weight

Ah, if youre completely new then I wouldnt split each body part per day as yet.

The lady above is right with recommending full body workouts to begin with, specifically compound exercises.

(I do apologise for being brief and not detailing anything, i am at work)

Mia_RagazzaTosta

I would do a full body lift workout 2-3 days a week. I do Stronglifts 5x5. And each workout will take you about 30 min to complete.

Totally new, weak as water.

Im 47 and still about 25-30 lbs over weight

Hey, I was totally new almost 2 months ago! Don't sweat it.

I lift (full body) 2-3 days a week and do a cardio class at my gym once a week because my friend teaches it and whoops my *kitten*. Start with compound lifts (squats, overhead press, bench press, barbell rows, deadlifts). You'll get more bang for your buck. There are a ton of programs but the ones I see most are Stronglifts, Starting Strength, and New Rules of Lifting for Women.

prattiger65

I would do a full body lift workout 2-3 days a week. I do Stronglifts 5x5. And each workout will take you about 30 min to complete.

Totally new, weak as water.

Im 47 and still about 25-30 lbs over weight

Hey, I was totally new almost 2 months ago! Don't sweat it.

I lift (full body) 2-3 days a week and do a cardio class at my gym once a week because my friend teaches it and whoops my *kitten*. Start with compound lifts (squats, overhead press, bench press, barbell rows, deadlifts). You'll get more bang for your buck. There are a ton of programs but the ones I see most are Stronglifts, Starting Strength, and New Rules of Lifting for Women.

I am a guy....lol, or maybe you are trying to tell me something......hmm

morningmud

I've got about 40 lbs to lose and I do Strong Lifts. Just start with lower weights if you need to when you begin, you work your way up anyway.

ChrisLindsay9

How about something like this?

MONDAYS: 20-25 minutes Cardio, 10 minutes Strength Training (core); Sit-Ups/Crunches, Air Bikes, Leg Raises, Planks (3 sets each in a circuit)
TUESDAYS: 35 minutes Strength Training (lower body); 5 to 10 minute Warm-Up, Bodyweight or Dumbbell Squats, Leg Press Machine, Leg Extension Machine, Leg Curl Machine, Seated Calf Raise (2 sets each with 45-90 second breaks, before moving on to next exercise)
WEDNESDAYS: 35 minutes Strength Training (upper body); 5 to 10 minute Warm-Up, Lat Pulldown, Seated Row Machine, Chest Press Machine, Side/Lateral Dumbbell Raise, Dumbbell Hammer Bicep Curls, & Cable Tricep Pulldown (2 sets each with 45-90 second breaks, before moving on to next exercise)
THURSDAYS: 20-25 minutes Cardio, 10 minutes Strength Training (core); Sit-Ups/Crunches, Air Bikes, Leg Raises, Planks (3 sets each in a circuit)
FRIDAYS: 20-25 minutes Cardio, 10 minutes HIIT cardio; Jumping Jacks, Mountain Climbers or Burpees (2-3 sets each in a circuit, 30-60 seconds in duration)

I tried to give you 5 more minutes in case your co-workers want you to shower before going back to work. :P

prattiger65

How about something like this?

MONDAYS: 20-25 minutes Cardio, 10 minutes Strength Training (core); Sit-Ups/Crunches, Air Bikes, Leg Raises, Planks (3 sets each in a circuit)
TUESDAYS: 35 minutes Strength Training (lower body); 5 to 10 minute Warm-Up, Bodyweight or Dumbbell Squats, Leg Press Machine, Leg Extension Machine, Leg Curl Machine, Seated Calf Raise (2 sets each with 45-90 second breaks, before moving on to next exercise)
WEDNESDAYS: 35 minutes Strength Training (upper body); 5 to 10 minute Warm-Up, Lat Pulldown, Seated Row Machine, Chest Press Machine, Side/Lateral Dumbbell Raise, Dumbbell Hammer Bicep Curls, & Cable Tricep Pulldown (2 sets each with 45-90 second breaks, before moving on to next exercise)
THURSDAYS: 20-25 minutes Cardio, 10 minutes Strength Training (core); Sit-Ups/Crunches, Air Bikes, Leg Raises, Planks (3 sets each in a circuit)
FRIDAYS: 20-25 minutes Cardio, 10 minutes HIIT cardio; Jumping Jacks, Mountain Climbers or Burpees (2-3 sets each in a circuit, 30-60 seconds in duration)

I tried to give you 5 more minutes in case your co-workers want you to shower before going back to work. :P

Thanks!!! I will have to research this, I am afraid I dont know what half of those are. But, yeah, thats the idea. I am kinda like Forrest Gump though, I am not a smart man.

karrielynn80

I workout 5 days a wk, on my lunch break & before work. With my schedule + commute & changing it amts to about 20-25m ea time.

I do Upper body M/TH; Lower body T/F & cardio on Wednesday. I do Super Sets and Triple sets often*

*I change my rep range up every 4 wks, so depending on the range i'm in.

It helps me squeeze most of my lifts in, but I still don't always hit everyone - so what i do is keep my list on a "note" app on my phone & Whatever I didn't hit the wk / session before, I start with the next go around - hope that makes sense.

CMGoodie

You can incorporate any strength training with cardio.....first keep a towel or mat, water, heart rate monitor with calorie counter, in your car (if you have a kitchen cooking timer, that helps) minimum. If you can have a kettle ball, or dumbbells that you are comfortable with but that will challenge you after 10 reps take with you when you do strength days.

Start with a warm-up for 5 minutes..i.e. running in place, suicides, mountain climbers etc., then transition into squats with curl-ups or shoulder presses, one set of suicides then cool down until you are recovered....30sec to a minute depending on your level of exercise. Then transition into an ab set beit crunches, reverse crunches or plank set, then back into mountain climbers. Then repeat.

The idea is to maximize time with workouts. Instead of just doing one set type, mix it with another, then when that set is done, then do something cardio to bring up your heart rate again, beit sprinting 50 yards and back or suicides for 3 touches and then sprint. Abs are great to mix up with if you have a small stability ball, you can do lower abs by holding the ball with your feet and bringing them up for a reverse crunch while still holding it....hard, but effective.

Utilize your resources and look at exercises on line and see if you can add something challenging to it. The kitchen timer helps keep track of time if you can't do exact reps...i.e..... 3 minutes of abs, 5 minutes of sprints, 15 minutes of strength, and 2 minute cool down. There you have just completed 30 minutes but got something in.

ChrisLindsay9

Thanks!!! I will have to research this, I am afraid I dont know what half of those are. But, yeah, thats the idea. I am kinda like Forrest Gump though, I am not a smart man.

A great resource is http://www.bodybuilding.com/exercises/ (you can sort by muscle group, equipment, etc. with videos and pictures.

ndj1979

I would say build a program around bench press, deadlifts, squats, over head press, pull ups, chin ups, etc....Do a three day a week total body exercise where you hit arms/back/legs/shoulders three days a week and then do cardio the other two days..

after about 3 to 6 months you can go to more a split type program where you focus on specific body parts...

in my humble of opinion...


good luck to you ..

prattiger65

Thank you very much everyone for the info. I know its simple, but it can be complex to a beginner.

hilldiggity

These guys have way more experience and knowledge than me, but I figured I'd throw in my weight routine that I do at home. I use free weights only. I do one set of each all the way through so I don't have to worry about resting a muscle before I use it again. I just push through my routine (plus abs/planks), so my heart rate is constantly up and I'm sweating early on. Then I do the same thing 2 more times, so I'm getting cardio in while I do weights. I got my workout from The Express Body Sculpting Bible (they have one for men and one for women). It shows both free weight and machine exercises.

Just my 2 cents!

Mia_RagazzaTosta

I would do a full body lift workout 2-3 days a week. I do Stronglifts 5x5. And each workout will take you about 30 min to complete.

Totally new, weak as water.

Im 47 and still about 25-30 lbs over weight

Hey, I was totally new almost 2 months ago! Don't sweat it.

I lift (full body) 2-3 days a week and do a cardio class at my gym once a week because my friend teaches it and whoops my *kitten*. Start with compound lifts (squats, overhead press, bench press, barbell rows, deadlifts). You'll get more bang for your buck. There are a ton of programs but the ones I see most are Stronglifts, Starting Strength, and New Rules of Lifting for Women.

I am a guy....lol, or maybe you are trying to tell me something......hmm

Lmao, I saw the woman in the pic and assumed. My apologies.

Sooooo, pick up New Rules of Lifting. It's for dudes :flowerforyou:

tomg33

Follow a 5x5 program, it's your best bet. This is the general idea:

A: Squat 5x5, Bench 5x5, Row 5x5
B: Overhead Press 5x5, Deadlift 3x5, Pull-ups 5x5 (or lat pulldown 4x10 if pull-ups are too difficult at the moment)

M: A
T: Cardio
W: B
Th: Cardio
F: A

And the next week you will switch the order; B, A, B. Keep in mind that the weights sessions are the most important so it's better to miss cardio if you have to.

Sabine_Stroehm

I would do a full body lift workout 2-3 days a week. I do Stronglifts 5x5. And each workout will take you about 30 min to complete.

This.
And then if you want to do some cardio on the other days, go for it.

albertabeefy

I would do a full body lift workout 2-3 days a week. I do Stronglifts 5x5. And each workout will take you about 30 min to complete.

This.
And then if you want to do some cardio on the other days, go for it.

I also do stronglifts 5x5 three days per week when I'm mass-gaining. You can easily do it in your 40 minutes.

Mine is:

A: Squat, Deadlift, Bench Press
B: Squat, Bent-over Rows, Overhead Press

Monday: A
Tuesday: 30 minutes HIIT (usually treadmill sprint intervals)
Wednesday: B
Thursday: 30 minutes HIIT again
Friday: A
Saturday: 30 minutes HIIT again
Sunday off

The next week is identical EXCEPT it goes workout B, A, B instead of A, B, A.

Quick Edit: BTW I'm also 47.

matt2442

I would say build a program around bench press, deadlifts, squats, over head press, pull ups, chin ups, etc....Do a three day a week total body exercise where you hit arms/back/legs/shoulders three days a week and then do cardio the other two days..

after about 3 to 6 months you can go to more a split type program where you focus on specific body parts...

in my humble of opinion...


good luck to you ..

This is good. sooo pretty much stronglits then add in some pull ups and stuff. With HIIT about twice a week.