What's your workout?
cinico
Posts: 294 Member
I am considering decreasing my workout and following the primal/paleo guidelines! But I like following a schedule like those found with Beachbody workouts! So I need to get good ideas of workouts you guys and gals are doing!
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jump into paleo and see how it goes. i eat paleo and do crossfit (5x a week so its almost like a p90/insanity hybrid i guess you could say)
it is AWESOME for me... i feel fantastic eating paleo. stick with it a few weeks, i didn't eat a typical crappy diet prior so i didn't notice the changes until i fell off the paleo wagon and realized how much better i felt without grains.
give the diet a go, your workouts don't need to change at all. just be sure you eat enough fat with paleo or your probably won't meet your caloric needs.0 -
Mine goes something along the lines of:
Squat 5x5
Bench 5x5
Deadlift 5x5 (currently working on form)
Overhead Press 3-4x8-10
Weighted Dip/Chins 3-4x8-10
Leg Press 3-4x8-10
Sometimes I mix the assistance (not OHP or any 5x5's) with other things; pull ups, cable crunches, etc. I'm keen to learn rows, too, but as with everything, form is more important - still practising.0 -
I started Paleo/Primal back in November and then started Insanity a week and a half ago. I lifted, ran and biked for a while before starting Insanity to make sure I was in good enough shape to handle it. So far, so good.
I would love to do Crossfit, but with family commitments, I really can't take classes. I can either get up early and rock out in the basement or hit the office gym during lunch.0 -
I've been going to a kettlebell gym three times a week since January. I love it! It's a great combination of strength and cardio. Those kettlebell swings burn so many calories. I even bought one for home use on my off days.0
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I'm following the New Rules of Lifting for Women program.0
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So far, I've only added in light cardio. I usually do a combination of the following, I try to get in 30-45minutes of movement every day:
- light stationary bike ride for 30 minutes
- relaxing yoga or stretching for 15 minutes
- a short class (~20 minutes) of Zumba Fitness on the Xbox 360
- a casual walk around the neighbourhood for 30-45 minutes
I plan on adding in strength a couple times a week and one day of high intensity eventually.0 -
I walk at least 50 minutes every day, do a cardio class and core/balance class as well as some weight training at the Y two to three times a week.0
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http://www.simplyshredded.com/the-ultimate-female-training-guide.html
I follow this plan, and have lost a ton of body fat % and increased my muscle tone. Usually do high intensity interval training on the elliptical for the cardio days. I highly recommend this program, if you are going to stick to it.0 -
Thanks everyone!0
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I'm training for a half marathon so I run in the am and lift at night. I usually eat more and feel fine with eating paleo doing these exercises0
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I am doing Insanity right now - I have two more week left. I think when I finish the program I will probably go back to running, maybe throwing in a few Inanity workouts a week. I have not had problems with energy since gong Primal - if anything I have more energy now than I did before. Sometimes I feel a little sluggish if I am working out on an empty stomach, but otherwise, no issues.0
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I just finished ChaLEAN Extreme, which is heavy lifting. I work out at home so I really do need heavier weights because I have noticed an increase in strength. I'm getting ready to incorporate another program for HIIT in between the strength training (Turbo Fire.)0
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Right now I just try the basic primal movements from the primal blueprint. I am so far out of shape I needed to start somewhere and it gives me a plan.
It would be 2 sets of 50 wall pushups, 50 wall squats, and 1:30 of hand/knee planks. I try to do chair assisted pullups but it is basically all leg so I'm not sure what I get out of that. I need to get stronger and weigh less before I can do a real pullup but it is a goal. I am about to graduate from the level one movements (which is what I am doing) to the level 2 ones (inclined pushups, bar assisted squats and forearm/knee planks) for all but the pullup.
For cardio I do Tabata sets on a stationary bike. 4 minute warm up, the a 4 minute set that alternates between 20 second max effort and 10 second rest periods. I then rest for a minute between sets, I do as many as I can before my legs and lungs feel like they are going to die. I then finish with a 4 minute cool down. Today I almost got 3 complete sets in and have seen a lot of improvement since starting.
I do know I'll be in much better shape for softball this spring/summer than I have been in years.0 -
I'm very slowly training for a 1/2 marathon between injuries and illness (it has not been a good month) and I do weight training with a trainer twice a week.0
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1/2 marathon training. On days not running 100 pushups/situps/lat pulls/squats/windshield wipers (on back, legs vertical, left right left)0
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Oh wow, I can not compare my workouts to all these great athletes on this post, but iam just getting back into the gym after being gone for a year! I started paleo only a week ago and so far its given me the energy to go to the gym and do cardio for an hour 5 days a week. I also gained like 100 pounds in a year as well by eating 6 to 7 unhealthy meals followed by zero excersise.... Yes it was awful and after seeing what it has done to my heatlh and quality of life... I decided to make a change ASAP..... congrats to all of you that move and eat clean... it pays off....0
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mondays - 50 min cardio
tuesdays -40 min weights - 30 min cardio
wed -off day
thursday -60 min weights 30 min cardio
friday- 60 min weights 30 min cardio
sat -60 min weights 30 min cardio
sunday - 60 min weights 30 min cardio
cardio usually consists of stairmaster and/or highest incline treadmill speedwalking
weights are mostly circuit machines with a few free weights ...also try to do some ab exercises here and there0 -
Mine varies due to work schedule, but this is my plan for this week. Every week is similar to is one.
M- squats with 40# bar 20x3, lunges with 30#bar 30x, leg press 110# 15x3, arc trainer (cardio) about 40 min or 500 cal
T- same on arc trainer hammer curls 15# 10x3, curls with 40# bar 10x3, assisted pull ups15x3, pul downs 40# 15x3
W-legs again basically same as Monday, row machine (cardio) 7500m
Tr- arms again and 7500 row
F- meet with trainer (biweekly meeting)0 -
Monday and Thursday, I have been doing the following:
10-12 Narrow-grip pull-ups
12-15 Dips
12-15 Neutral-grip, elevated, push-ups
20 Bicep curls (Total Gym)
25 Back-flys (Total Gym)
5-7 Narrow-grip pull-ups
10-12 Dips
12-15 Neutral-grip, elevated, push-ups
25 "Seated" Bicep Curls (Total Gym)
25 Chest-flys (Total Gym)
5-7 Narrow-grip pull-ups
10-12 Dips
12-15 Neutral-grip, elevated, push-ups
15 Bicep curls (Total Gym)
25 "Seated" Bicep Curls (Total Gym)
5-7 Narrow-grip pull-ups
8-10 Dips
12-15 Neutral-grip, elevated, push-ups
40 Ab crunches (Total Gym w/ "Ab Crunch" accessory)
40 (20 each side) Oblique Ab crunches (Total Gym w/ "Ab Crunch" accessory)
Tuesday, and/or Wednesday, and/or Friday, I go for a ~3.5 mile walk.
Saturday, I go for a weighted-hike, usually about 7 miles.
Sunday, I do absolutely nothing if I can get away with it.
And yes, I'm aware the Total Gym is kind of thought of as gimmicky. I actually recommend the hell out of it, though. I never would have bought one except it came highly recommended to me by a former power lifter who always loved his.0 -
I do crossfit 5x a wk. I've been going for about 2 1/2mo now. Today we did a pre-WOD max deadlift (I got 135#), 25min amrap of 7 push press (65#) 12 ring dips, 20 ab mats and 60 jump rope. I got in 9 1/2 rounds and finished up the wod with a 1,000meter row and some hang clean practice (75#)0
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I fell in love with zumba before I started eating primal (last summer)--I know it's a lot of cardio, but I'm seriously addicted. I take 3 zumba classes/week, 1 yoga class/week, and do strength training 2 times a week: arms/abs one day, and legs the other. I use the machines, b/c I'm a newbie, and I realize it's probably not the best use of my time...0
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I Crossfit 3-4 times a week, and try to supplement that with running 1-2 times a week.0
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Mine goes something along the lines of:
Squat 5x5
Bench 5x5
Deadlift 5x5 (currently working on form)
Overhead Press 3-4x8-10
Weighted Dip/Chins 3-4x8-10
Leg Press 3-4x8-10
Sometimes I mix the assistance (not OHP or any 5x5's) with other things; pull ups, cable crunches, etc. I'm keen to learn rows, too, but as with everything, form is more important - still practising.
Pretty much the same as this....Stronglifts 5x50 -
I've been using Fitdeck (http://fitdeck.com/default.aspx) to get varied bodyweight workouts. I also attend a class offered at my work that is mostly exercise ball, jump rope, and bodyweight exercises.0
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