What is your weekly exercise schedule?
mrslehan2013
Posts: 105
I do cardio almost everyday and nothing else. Looking for examples of others so I can change mine up a little.
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Replies
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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.0 -
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?0
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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.0
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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.0 -
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.0 -
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 me0
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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.0 -
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 - REST0 -
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 elliptical0 -
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.0 -
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)0 -
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.0 -
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.0 -
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 mins0 -
Mon\Wed\Friday something involving some combo of deadlifts, squats, bench press, barbell rows, overhead press, chinups0
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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.0 -
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.0 -
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.0
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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: Cardio0 -
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 fun0
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