What is Your Gym Rountine? Need Help on Mine!!!

I try and do an hour when I go to the gym so I will do 20 minutes running, 20 minutes cross-training, 10 minutes rowing and 10 minutes cycling but this does make me bored at times so I will add some strength training on days I feel demotivated. I try and go three times a week ...your routine sounds good though. You can always decide on what you will do before you go to the gym as well, so that it is planned out and you feel less 'scattered'

Same question lol

I take one group class per day, and these range from 25-75 minutes long depending on which class it is. The one I do the most is kettlebells, usually 3-4 times per week. Others include bodypump, bodycombat, bodyvive, Zumba, yoga, core, HIIT, African dance...maybe a few others I'm forgetting. Anyway, kettlebells is my main thing. On days when I can't manage to schedule a class, I do 20-40 minutes on the elliptical, and some days I do that in addition to my class if I have time.

What are your goals? Any limitations we should be aware of (equipment you do/don't have access to, lifts/exercises you refuse to do, etc)?

Personally, I do cardio when I can (basketball, running, cycling) and lift 3-4 times per week.
- Day 1: overhead press, deadlift, row
- Day 2: bench, squat, pull-up
- Day 3: accessory work (dips, lap pull downs, ab work, shoulder work, curls, calves, etc)

I just recently started back at the gym and I have a routine I follow every time. I start with about 20-25 min on the elliptical to warm up. From there I start my weight lifting. Depending on the day I do upper body and core or lower body and core. I do 3 sets of 10 on each.

Upper Body Day (all machines):
Back Extension
Torso Twist
Ab Machine
Seated Row
Tricep Press
Bench Press
Chest Fly
Lateral Raise
Lat Pull Down

Lower Body Day (all machines):
Back Extension
Torso Twist
Ab Machine
Leg Extension
Leg Curl
Leg Press
Hip Adductors
Hip Abductors

After lifting weights I hit the pool and do the breast stroke for 10 laps. I'm a self taught swimmer so I'm definitely not a strong swimmer at the moment, but this style burns TONS of calories! (Recently I've also added in some crunches and oblique crunches when I get home from the gym (due to lack of time at the gym), but I may try to work that into my routine at the gym somewhere too.) After swimming it's a good 10 minute soak in the hot tub then off to the showers.

My whole routine takes roughly two hours at the gym. And it leaves me with a nice soreness/burn for the next day or 2!

Most all gyms will offer free education. If you can not afford training sessions, which who really can?????, then just ask the trainers which machines would be good. It is easier to start on machine and then work out into the free weight world. My other advice is find another strong female in your gym that you think is doing the things you would like to do and become buddies with her. Knowledge is power when it comes to strength training and you are absolutely correct when admitting you feel scattered. To see great results it must be planned:) I have women approach me at the gym all the time and I love it. I do not pretend to be a guru but I do not mind guiding people in the right direction. You can find plenty of online lifting programs, but please find someone to help you with form. Poor lifting form and equal a disaster. Good luck.

I was always told to get the biggest muscles warmed up first. Then work from there.
It is also a great idea to have not ONE but TWO or THREE different work-out routines. (and add more weight or distance each time around)
Do #1 for 2 to four weeks, and then change it up. Keep that muscle "confusion" going
Then do #2 for 2 to four weeks and change it up again.
Exercise shouldn't get easier, you should challenge yourself more......add more weight to lift, try to go farther on the tread/ellip, do more lunges.....
When you get stuck in a routine (for most people - not everyone...some people do awesome with a set routine) but you need to keep challenging yourself!
So don't worry about finding a set routine, try to find things that you like to do, (or hate to do and then BLAST through them!) and change it up so that it doesn't get boring.
Have you tried Tababa training yet? It's great and you can add different elements to each on. I googled it and found a ton of videos to help me, keeps it interesting and you can do anything you set your mind to!!

You're only going for 20 minutes? I feel like that's not enough time to accomplish anything, you're just warming up at that point.

Disagree.

What are your goals? Any limitations we should be aware of (equipment you do/don't have access to, lifts/exercises you refuse to do, etc)?

Personally, I do cardio when I can (basketball, running, cycling) and lift 3-4 times per week.
- Day 1: overhead press, deadlift, row
- Day 2: bench, squat, pull-up
- Day 3: accessory work (dips, lap pull downs, ab work, shoulder work, curls, calves, etc)

I do not have anything that I limit myself to, I have asthma so cardio is a little harder on me but I can over come it with my inhaler :P

Do you have any specific goals?

Ideally, you break up your weights by muscle group so you don't overwork muscles and they all get attention. Trying to lift 3x a week, you can do back and biceps, chest and triceps, shoulders and legs. Research kettle bell workouts or see if your gym has a TRX set-up. I think those help get more functional movements and even if you don't try to work a muscle these are all over body workers so you can get your heart rate up in addition to getting your weights in. As far as reps, you have two basic choices. High reps, low weight. Or Low reps, High Weight. If you are after weight loss, I'd recommend alternating weeks to two high rep weeks and then throw in a low rep week. For big reps, you want a moderate weight that you can lift ok. You want to do 3x20 and should be feeling it during the last 5 reps of each set. If you can't make 20 reps, your weight is too high. If you don't fatigue, your weight is too low. For low rep, you should pick a weight that will tire you after about 6 reps and should go for 3x8 reps. The weight should be higher than you would do for high weight and you should have a hard time doing that last set. See if your class offers a Bodypump class...it teaches you tons of free-weight movements and is a great class. Also, search youtube to see different free-weight, kettle bell, and medicine ball workouts. It helps if you write down your workout before you go in. I usually try to plan a minimum of 6 different activities (3 for each targeted muscle group for the day). Oh...and if you do cardio the same day as weights, do it after. But....what I prefer is to turn my weight lifting into cardio. I set all my stuff up and instead of taking breaks and letting my heart rate drop, I just alternate muscle groups so the muscle gets a break but I keep working. Or throw in lunges, push-ups, 2 minutes of rowing or on a stationary bike in between reps and you can work cardio into weights. Long post...but I hope it helps.

This was my workout today:
Squats 4 20, 15, 12, 10
Leg Press 3 15, 12, 10
Leg Extension 3 20, 15, 12
Leg Curl 4 20, 15, 12, 10
Straight Leg Deadlifts 3 15, 12, 10
Calves
Exercise Sets Reps
Seated Calf Raise 3 15, 12, 10
Standing Calf Raise 3 20, 15, 12

Plus couch to 5 k routine which was intervals walking/running for 30 minutes and abs for 15 minutes. Felt great at the end. but this all depends on your goals.

This entire question is redic.

One routine that works for someone, is not going to necessarily work for another person. A grown man's lifting routine, weights, etc. is not going to necessarily work for a 30 year old woman and vice versa.

And I still think 20 minutes is nothing in the gym. If you can kick your own *kitten* in 10-15 minutes, you must not be in that great of shape. Even Crossfit workouts don't end that quickly.

My gym routine is really strange. I know people here will tell me I am probably being dumb, but w/e. This works for me.


I do this 6 days a week:

Run .5 miles to the gym.

Work 1 major muscle group incorporating both compound and isolation exercises, I rotate the days so one body part will be worked twice a week. The major muscle groups I work are: Arms (biceps/triceps), Back, Chest, Shoulders, Legs. For example my arms workout is: Close grip bench press, tricep pushdowns and preacher curls in a superset, dumbbell hammer curls, tricep kickbacks, concentration curls, and wide grip pull ups (these are mostly in there because I suck at pull ups so I do some variation with nearly every workout except chest and legs day).

Run back home .5 miles.

Stretch while eating post workout meal.

This works for me. Though once I am able to do deadlifts (I have a bad back, and hurt my back doing a 135lb deadlift, so I have been taking a break from them while building strength in my back) I might switch it up to stronglifts or starting strength.

My only advise to you since i do not know you is to watch what the other gals are doing,
Also watch some videos on weight lifting.
You do not want to lift heavy when you dont know how...Lift light untill you can lift right.