Ladies, What is your weekly workout routine?
NikkiL0v3L1f3
Posts: 47
Like, Monday do you work legs, arms, core, ect? And what exact exersizes do you do?
Same goes for Tuesday and so on and so fourth..?
Same goes for Tuesday and so on and so fourth..?
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Replies
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I do elliptical trainer 1 hour but in 2 sets 30mins in the mrng and 30 in the evening and I have recently startd couch to 5k,what do u do0
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I work out at home. I've done Jillian's 30DS, Ripped in 30, Hip Hop Abs, Insanity, T25, and am starting P90X3 as soon as it releases in December. All of these workouts have calendars to follow, so there's no "arms day" "legs day" etc... It's simply interval training.0
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Im having trouble with coming up with a good workout routine, so that's why im asking.
I do cardio for about an hr each day,
and then i just use weight machines at the gym because Idk what else to do.0 -
Monday - Arms. Circuit 3 machines that work different arm muscles twice. 4 sets each time of 8-12 reps. Then dumbells of 20lb weight doing bent over rows and hammer curls. Then 30 mins on the treadmill at 3.5 mph and 6.0 incline.
Tuesday - Legs. Weighted squats, weighted calf raises, weighted lunges. Hip abductor/adductor machine, calf press machine, leg curl machine.
Wednesday - 60 mins on elliptical.
Thursday - I have been doing a combo of arms and legs, but I think I'm going to switch to chest or something. Plus 30 mins on treadmill 3.5 mph and 6.0 incline.
Friday - 60 mins on elliptical.
Saturday - Legs, repeat Tuesday.
Sunday - 60 mins on elliptical.0 -
I work out at home. I've done Jillian's 30DS, Ripped in 30, Hip Hop Abs, Insanity, T25, and am starting P90X3 as soon as it releases in December. All of these workouts have calendars to follow, so there's no "arms day" "legs day" etc... It's simply interval training.
Wow! Your picture is really 10 months later? You look great girl!! And you did those and got those results? I may have to rethink what Im doing lol0 -
Depends what your goal is. Personally, I like to weight/strength train all the major muscle groups in one workout, 2-3 times a week. Then on the other days I'll do cardio, alternating.
So I might do Monday off, Tuesday pilates megaformer (intense strength training), Wednesday elliptical machine, Thursday aerobics, Friday off or pilates, Saturday pilates, Sunday long uphill walk/hiking/aerobics.
Sometimes I mix up pilates with a strength training DVD like Minna Lessig's emergency workout.
There are a lot of different ways to workout, and what I used to do when I had a lot more time to plan was strength training for a specific body area, plus cardio. So it might be "arm day", followed by some cardio. The idea is you rest the muscle group you used the previous day, but can still workout because you're now working a different group to failure.
I'm no expert on this, but if you want some good workouts and advice, "Oxygen" is a fantastic magazine with lots of ideas.0 -
I personally like to take group classes at the gym. Tonight was step and sculpt. Tues is zumba, Wed: total toning, Thurs Zumba, Fri 90 min body blast, sat is usually my rest day and Sunday is 90 min zumba.
If I ever do my own work outs I start on a varied program on the elliptical, making sure its on cross train. Then I'll pop onto the stair climber and kill myself on that. I alternate upper and lower body and do abs everyday
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Monday - Arms. Circuit 3 machines that work different arm muscles twice. 4 sets each time of 8-12 reps. Then dumbells of 20lb weight doing bent over rows and hammer curls. Then 30 mins on the treadmill at 3.5 mph and 6.0 incline.
Tuesday - Legs. Weighted squats, weighted calf raises, weighted lunges. Hip abductor/adductor machine, calf press machine, leg curl machine.
Wednesday - 60 mins on elliptical.
Thursday - I have been doing a combo of arms and legs, but I think I'm going to switch to chest or something. Plus 30 mins on treadmill 3.5 mph and 6.0 incline.
Friday - 60 mins on elliptical.
Saturday - Legs, repeat Tuesday.
Sunday - 60 mins on elliptical.
Thanks girl! How are your results?0 -
Depends what your goal is. Personally, I like to weight/strength train all the major muscle groups in one workout, 2-3 times a week. Then on the other days I'll do cardio, alternating.
So I might do Monday off, Tuesday pilates megaformer (intense strength training), Wednesday elliptical machine, Thursday aerobics, Friday off or pilates, Saturday pilates, Sunday long uphill walk/hiking/aerobics.
Sometimes I mix up pilates with a strength training DVD like Minna Lessig's emergency workout.
There are a lot of different ways to workout, and what I used to do when I had a lot more time to plan was strength training for a specific body area, plus cardio. So it might be "arm day", followed by some cardio. The idea is you rest the muscle group you used the previous day, but can still workout because you're now working a different group to failure.
I'm no expert on this, but if you want some good workouts and advice, "Oxygen" is a fantastic magazine with lots of ideas.
im 155 lbs, my goal is to lose 30lbs and tone my muscles0 -
Thanks girl! How are your results?
I've only been lifting like this for a little less than a month, but I have been losing pounds significantly faster than when I was only doing cardio (2 lbs down already this week), plus I feel better just all around. I'll let you know once I've done it for a while how my results are turning out.0 -
Ideal:
M- Chest, back, arms
T- Legs (including butt) and shoulders
W-Run
Th,F,Sa repeat
Su- rest
But usually it doesn't quite happen like that! :noway: Especially juggling my husband's school schedule since he cares for the little one while I'm at the gym. I still try to get at least 3 days in of weights, though.0 -
I don't have any set schedule, but pick my workouts depending on what I'm doing the next day, and how I feel. For instance, I usually train for races on Friday, so I don't like to do leg day on Thursday. But other than that, I kind of just pick random stuff between strength, HIIT, tabata, yoga, running, etc.0
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Ideal:
M- Chest, back, arms
T- Legs (including butt) and shoulders
W-Run
Th,F,Sa repeat
Su- rest
But usually it doesn't quite happen like that! :noway: Especially juggling my husband's school schedule since he cares for the little one while I'm at the gym. I still try to get at least 3 days in of weights, though.
However, I may steal this from you. It sounds awesome0 -
Day 1: Upper
Day 2: Lower
Day 3: rest or cardio day
Repeat
I throw in abs and plyometrics once a week whenever I can fit it in, but I only spend 30-45mins a day in the gym usually0 -
I'd say try some group fitness classes if you can get access. With weight training you want to push yourself and it can be easy to lose motivation when you're doing it on your own schedule (i.e. without an instructor yelling at you, lol). One important thing I'd say in general though is take the time to learn proper form. Not only will it make your workouts better/more effective, it will help prevent injury. I spent a lot of time reading fitness magazines and studying the form, as well as workout DVDs.
As for high-intensity interval training...well, it will get you ripped in no time, but it can be hard on the joints so you have to decide if you want to go that route. Personally I decided to leave it to my 20-year-old days and am now focused on a fitness routine that I can still do when I'm 60! (and I'm only 30 now 0 -
Upper A
Flat Bench 3x5
Pendlay Row 3x5
Inc DB Press 3x8-12
Face Pulls 3x8-12 (90s rest)
Inc DB Curls 3x8-12
Overhead Tricep Extension (curl bar) 3x8-12
Lower A
Squat 3x5
Front Squat 3x6-8
SLDL 3x8-12
Leg Curls 3x8-12
Calves 2x12-15
Upper B
BB OHP 3x5
Weighted Chins 3x 5-8
BB Bench 3x8-12
DB Rows 3x6-8
Face Pulls 3x8-12
Cable Curls
superset with
Reverse grip tricep pulldowns, single handed.
Lower B
Deadlifts 1x5
Back Squat 3x8
Bulgarian Split Squat 3x8-12
Cable Pull Through 3x8-12
Also yoga, fire-twirling, contact juggling, rollerskating, indoor rock-climbing, weighted or incline crunches and sexy time
Am considering taking up Parkour.
ETA: Not a lady (female) but plenty on here who out lift and out perform me any day of the week.0 -
Right now I'm following the Strong Curves program....so my schedule looks like this:
Monday-Lift + short run
Tuesday-Lift
Wednesday-moderate run
Thursday-Lift
Friday-Lift
Saturday-moderate/long run
Sunday-rest0 -
Upper A
Flat Bench 3x5
Pendlay Row 3x5
Inc DB Press 3x8-12
Face Pulls 3x8-12 (90s rest)
Inc DB Curls 3x8-12
Overhead Tricep Extension (curl bar) 3x8-12
Lower A
Squat 3x5
Front Squat 3x6-8
SLDL 3x8-12
Leg Curls 3x8-12
Calves 2x12-15
Upper B
BB OHP 3x5
Weighted Chins 3x 5-8
BB Bench 3x8-12
DB Rows 3x6-8
Face Pulls 3x8-12
Cable Curls
superset with
Reverse grip tricep pulldowns, single handed.
Lower B
Deadlifts 1x5
Back Squat 3x8
Bulgarian Split Squat 3x8-12
Cable Pull Through 3x8-12
Also yoga, fire-twirling, contact juggling, rollerskating, indoor rock-climbing, weighted or incline crunches and sexy time
Am considering taking up Parkour.
ETA: Not a lady (female) but plenty on here who out lift and out perform me any day of the week.
Thanks lol 0 -
Right now I'm following the Strong Curves program....so my schedule looks like this:
Monday-Lift + short run
Tuesday-Lift
Wednesday-moderate run
Thursday-Lift
Friday-Lift
Saturday-moderate/long run
Sunday-rest
Looks good But when you lift what are you lifting? Thats the thing i have most trouble about 0 -
My workouts are in 2-week rotations as follows:
Monday: Lower body strength training & 30 mins cardio
Tuesday: 2km Swim & Ab class
Wednesday: Upper body strength training & 30 mins cardio
Thursday: 2km Swim & Ab class
Friday: Lower body strength training & 30 mins cardio
Saturday: 2km Swim & Ab class
Sunday: Active Rest (maybe a short swim & a bit of cardio)
Monday: Upper body strength training & 30 mins cardio
Tuesday: 2km Swim & Ab class
Wednesday: Lower body strength training & 30 mins cardio
Thursday: 2km Swim & Ab class
Friday: Upper body strength training & 30 mins cardio
Saturday: 2km Swim & Ab class
Sunday: Active Rest (maybe a short swim & a bit of cardio)0 -
Sundays : rest or yoga or easy walk
Monday HIIT treadmill + weights (deadlifts, back squats, front squats, barbell row, bench press, overhead press)
Tuesday : zombies run 5k
wednesday : HIIT versaclimber + weights (bb overhead squat, barbell lunge, good morning, assisted pull ups, pushups, YTWL)
Thursday zombies run 5K
Friday : Turkish get ups + tumminello complex
saturday : rest or yoga or dance or goof off in pool0 -
I have started walking to offc.. thats a 2 km walk.. and climbing up to 8th floor.. which gets my heart rate really up and makes me panting.. also I am doing the 30DS everyday.. and sometimes I squeeze in a low cardio aerobics for 30 mins..0
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Monday: CrossFit, pole dance (30 min) and yoga flow (1 hour)
Tuesday: CrossFit plus hike 60 minutes or walk on incline 30 minutes plus sometimes another 30 minutes weights (whatever I feel like), depending on time
Wednesday: pole dance 30, yoga flow 60
Thursday: pole dance, 30 minutes cardio (whatever I feel like)
Friday: CrossFit plus 1 1/2 hours weights and body weight exercises (total body)
Saturday: Swim 40-60 minutes or rest
Sunday: Circuit training or brisk walking 30-45 minutes
There are a lot of weight elements to CrossFit and pole is quite the core and upper body workout. However, I never know in advance what I'll be working in CrossFit, so I'm more flexible with my weight routine than I once was. I just back off if I have an intense weight week and add more cardio or visa versa.0 -
I will preface this will I am rebuilding my endurance and strength after a long term illness, I'm working my way towards bigger and and better things.
I make it a personal goal to go to the gym 3-4 times a week. I generally will use an Arc Trainer for 45-60 minutes with the incline and resistance both moderately high (incline anywhere from 9 to 13, resistance anywhere from 7 to 28). My goal right now is just to build endurance, but over time I want my cardio to become more anarobic.
I try to do some form of strength training daily. Generally I use my body weight as it is currently sufficient, but there are times when I will add resistance bands or light weights. I aim to do at least 30 minutes daily with alternating focus between legs, arms, and core. I've recently started a plank challenge and I can currently hold one for 60 seconds x3 within 5 minutes, I ultimately want to hold a plank for 5+ minutes.
I'm only using 5lbs weights right now, but that is an improvement from the 3lbs I originally used. As I mentioned before, my body has lost much of it's muscle definition and strength, which means I have to go slower than I want; but at least I am going. I plan to gradually work my way up and with any luck I will be doing things much heavier as time goes on.0 -
Rough outline- subject to change:
Monday- Deadlift, BB Glute Raises- Ghetto Hammy raises dance 45-75 minutes
Tuesday- Bench- cable press- arnolds- flat fly 45- 75 minutes
Wed- off
Thursday- whole body HIIT or OFF
Friday- OHP- random - 60 minutes dance
Saturday- Front squats, walking lunges, box jumps 45-75 minutes dance or workshop
Sunday pull ups- over head press down, uprigth cable row, DD row, BB row- lat pull down Wide, Reverse grip lat pull down narrow - dance0 -
I strength train 3-4 times per week, full body workouts and do conditioning 1 - 2 times per week.
The Strong Curves program can be found in this book: (Awesome program!! and will tell you everything you need to know)
http://www.amazon.com/Strong-Curves-Womans-Building-Better/dp/1936608642
An even better program can be found here: (I'm following this program)
http://www.getglutes.com/
But both are awesome programs and will spell it out for you - no guess work on figuring out what to do.0 -
If you're looking to start lifting, I'd suggest you check into one of the programs people talk about here; e.g., StrongLifts, Starting Strength, New Rules of Lifting for Women. I read NROL4W but found it rather complicated; Starting Strength is more manageable for me and I've found the detailed form discussions invaluable.But when you lift what are you lifting? Thats the thing i have most trouble about
I have a tricky schedule with work and volunteer activities, so my schedule isn't the same week to week, but I work to get in 3-4 full-body weight workouts a week and a good run (as opposed to just down the block for my soda) once every week or two. My weight routine is compound lifts. I was doing five each time (squat, overhead press, deadlift, bench press, good morning), but this past week I decided to drop back to the three-lift novice routine in Starting Strength (squat, upper body, deadlift -- where upper body alternates between bench and overhead press). My noob zealot side wants to do more, but the program is what it is for a reason and I think I've been bumping into that reason lately.0 -
More or less a combination of regular cardio/hiit and weights three to four times a week.0
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Im having trouble with coming up with a good workout routine, so that's why im asking.
I do cardio for about an hr each day,
and then i just use weight machines at the gym because Idk what else to do.
If you are a member at the gym they should be able to help you. At mine I get a new programme every 6 weeks. Currently this
Day 1 back chest and shoulders
Day 2 cardio
Day 3 arms,
Day 4 cardio
Day 5 legs
Day 6 cardio
Day 7 rest or back to day 1 :-)
Otherwise do a little research on the internet. There are many good websites that show you what exercise works what muscles, and how to do them properly. That is paramount. If you don't do weights properly you might as well not bother.
If you get a bit bored going it alone get a friend to go with you, or join a class. I sometimes do one on a cardio day, makes the time fly by.0 -
Monday - Walk 7km am, Body combat PM
Tuesday RPM am, swimming PM
Wednesday Walk 7km am, reformer pilates at lunch
Thursday - Body Pump PM,
Friday - Abs class am, followed by 45 min swim,
Saturday - Body Combat AM, long walk PM
Sunday - Body Pump am, swim pm0
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