How's your exercise regime looking?... :)

Mine varies depending on how much energy i have, when i#m working, and the weather but generally i aim for:

Monday lunchtime 5k run
Tuesday evening 1 hr boxercise
Wednesday or friday lunchtime 5k run
thursday evening 1 hr circuits.

If its really pouring down i skip the running as i run outside round a lake so it really can get very wet and slippy, i also work 1-2 nights a week in a bar so that can mean i miss one of the evening classes. I also dont usualy feel like i need to workout on the days where i do work in the bar as my friday night shift is around 7.5 hours and completely on my feet. That alone usually burns about 500 calories according to my fitbit.

Realistically i try to do at minimum 2 runs (one maybe just 2.5k if im really tired) and one exercise class per week. I pretty much just excercise so i can eat more, although ive noticed recently that my shape has changed a bit even though overall ive only lost a couple of lbs

Currently doing a Chalean Extreme/Turbo Jam hybrid.

I take 1 full rest day and 1 yoga day per week on top of it.

But I'm only into week 2 of the 3 month course...we'll see how it goes.

Exercise Regime:

King Deadlifts and Queen Bench Press rule fairly but firmly over Lords OHP and Squat. The lesser feifdoms are occupied by hard working peasants who assist as needed and are occasionally repressed by the violence inherent in the system.

Exercise Regime:

King Deadlifts and Queen Bench Press rule fairly but firmly over Lords OHP and Squat. The lesser feifdoms are occupied by hard working peasants who assist as needed and are occasionally repressed by the violence inherent in the system.

I see lord Squat staging a coup against King Deadlift.....We all know he was the righful heir to the throne.

Lift & run
rest or cycle
lift & run
rest or run
lift & run
rest, maybe cycle a little

repeat
whether i rest or not, depends on how sore the lifting left me. lifting typically takes 20-30 mins, running anywhere between 40-70mins.

Exercise Regime:

King Deadlifts and Queen Bench Press rule fairly but firmly over Lords OHP and Squat. The lesser feifdoms are occupied by hard working peasants who assist as needed and are occasionally repressed by the violence inherent in the system.

I see lord Squat staging a coup against King Deadlift.....We all know he was the righful heir to the throne.

It could happen. He knows the king's weaknesses pretty well, but Deadlift doesn't know Squat.

:laugh:

I'm not a swimmer, biker, or runner but decided to do my 1st triathlon so have had to learn 3 new sports and have been training for 8 weeks. Tri is now less than 2 weeks away - OMG!

Mon: run 5K, TRX training 1 hr, pool 1 hr
Tues: bike 20 miles/swim 1hr +
Wed: run 5K/ TRX/ swim
Thurs: muscle recovery day
Fri: bike/run the course
Sat: bike/swim
Sun: muscle recovery day

Diid 3 hrs in one pool session last week,, now having rhomboid issues - bah humbug

When I started back at the end of October of last year, I was really hurting by the time I got to walking for 40 minutes at a dog walk pace... Since them I have lost about 42 lbs and things in my regime have been changing, particularly with the weather getting warmer.

Currently I go to the gym three times a week, Monday, Wednesday and Friday. I primarily focus on cardio.

I usually go three 20 minute sessions of treadmill walking.
First 20 minutes - First five minutes warm up about 3.6 mph - at the firth minute, I stay at that same speed but increase the incline, every minute by 4 degrees - thus 4, 8, 12 then I drop down to level again, and stay at that speed for a minute, then I increase my speed by .2 mph. after a minute I repeat the incline drill each minute and then back to zero, after a minute I increase speed again.This continues until 20 minutes is up.

The second 20 minutes is similar, however, instead of starting at 3.6 mph I start at 3.8 and after the first minute I start throwing in the inclines, but instead of going 4,8,12 - I do 3,6,9,12 and when I get to 12 I stay there for two minutes.. I then drop to zero incline, and drop my speed down to 3.2 for a minute to towel off my face, and sip some water. Then I crank the speed up to 4 mph, and repeat the incline as a way of adding intensity. This continues until 20 minutes is up.

The third 20 minutes is sort of the inverse of the first, where the last five minutes are for cool down as opposed to warming up.
Even though the last five minutes are spent cooling down, I try to make sure that I walk at least the same distance as I did during the second 20 minute session. To do this I usually start at 4.2 mph and increase the speed every minute by .2 mph. When I get up to 4.8 mph which is a very brisk walk I throw the incline up to 3 percent, and I maintain this speed for two minutes, then I drop the incline, and the speed to have a minute recouping. I then go up to 4.4 mph and try to increase by .2 mph every minute until I get to 5 mph which is a super fast walk or a slow jog. I have in the past had knee problems so I do try to be careful to avoid injury as that would really throw a spanner into the works regarding my exercise regime. Lately I have been able to get up to the last three minutes before cool down at 5 mph. Two months ago I would cool down at 2.8 mph. Now I find that way to slow and I can cool down at 3.8 for the last four minutes after dropping down to 3.2 mph for the first minute of cool down to wipe the painful sweat running into my eyes from my brow.

After courteously clean the sweat drips from the machine, I get on the stationary bike for 40 minutes. and I am on course to getting to the first milestone of doing 10 miles in that forty minutes. Just like when walking the first five minutes are warm up and the last five minutes are cool down. Depending on the day, particularly of late, I play in a variety of ways with the resistance levels. Recently this has been dependent on what kind of bike ride I had on my non-gym day the day before.

Since the beginning of the month when the weather started getting warmer in this part of the world I have been trying to fit in a minimum of three fairly long rides a week, and when we get into June I will also be supplementing gym days with rides as well.
The two days during the week I ride, are of two different sorts, one is composed of two fairly intense rides of about 10.2 km rides to a certain land mark and then a three or four minute break and a return trip. I have been using an app called Strava for my riding for the last little while and helps me in setting goals before rides and seeing how I am doing. The other is now going to be another there and back type session of 18.5 km. Stava provides extremely rich data and allows for a number of different things like leader boards, challenges etc. Which help keep me motivated.

Then there is the Saturday morning ride, which is at this point about 50 km, but as I get stronger I will be increasing it by 5km increments a week. This will also be happening with the short during the week rides. Those 50 km rides gobble up a lot of calories, and I will be super happy when I hit the milestone of being able to do 100 km rides again just because I can. When I was in my early to mid -20s it was not unusually for me to be up in the summer at 5:00 and on the road by 6:00 to do 100 km in about three and a half hours. I will get to that once again.

There are days that I do some isometric work for my quads, so band for biceps and triceps... and sets of up to 8 of 50 small arm circles for my deltoids. Sometimes I do two to four sets of these while on the stationary bike at the gym.

I do the elliptical MWF in the am and bowflex TTh in the am. Each month I make a challenge to myself, like so may squats or planks or pushups. Each month I also pick a different vid to use in the evening-don't get it done every day but try to get 4 nights a week anyway. I also walk the dogs 2x a day everyday a mile or so.

Monday- Upper body strength
Tuesday- run and lower body strength
Wednesday- run only
Thursday-upper body strength and run
Friday- run and lower body strength
Saturday- easy day
Sunday- long run 8-13 miles

Currently for strength I do body weight excercises only.

I just started this regime when I finished the 20 week Turbo Fire program about 3 weeks ago.

Mon, Wed, Fri - Hiit workout/Strength Training (use Fitness Blender strength workouts, combining upper and lower body workouts or a total body workout)
Tue, Thu, Sat - Cardio/Circuit Training
Sun - Yoga

I loved Turbo Fire so much I incorporated it into my new routine, along with some Jillian Michaels workouts. Lost 8lbs the first 2 weeks.

Here's what my workouts look like at the moment:

Monday:
Run 30 minutes - recovery jog /w wife & dogs
Powerlifting Heavy- Deadlift, squat & support exercises for pulling (ala Westside Barbell)
PM: Boxing

Tuesday:
Run 30 minutes - recovery jog /w wife & dogs
Kettlebell 1 hour
PM: Intervals and sprints: either track or bicycle

Wednesday:
Run 30 minutes - recovery jog /w wife & dogs
Powerlifting Heavy - Bench & support exercises for pushing
PM: Bicycling

Thursday:
Run 30 minutes - recovery jog /w wife & dogs
Kettlebell 1 hr
PM: Boxing

Friday:
Run 30 minutes - recovery jog /w wife & dogs
Powerlifting Speed & Dynamic - Deadlift, squats & support pulling exercises
PM: Bicycling - hills or intervals

Saturday:
Run 30 minutes - recovery jog /w wife & dogs
Powerlifting Speed & dynamic - Bench & support pushing exercises
Muay Thai: 2 hr (holding pads for fighters)

Sunday:
Bicycling: 3 hour relaxing recovery ride
Muay Thai: (easy) holding pads for the kids

Monday, Wednesday, Saturday- run 3+ miles

Tuesday, Friday, Sunday- strength training. Either YAYOG or a DVD of some sort

Thursday off

i do 60-70 minutes of cardio a day