Ladies, What is your weekly workout routine?
Replies
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Monday - Heavy Upper Body Lifting - 20 minutes of HIIT - 10 KM walk.
Tuesday- Heavy Lower Body Lifting - 20 minutes of HIIT - 10 KM walk.
Wednesday - Elliptical 1 hour - 10 km walk.
Thursday - Heavy Upper Body Lifting - 20 minutes of HIIT - 10 KM walk.
Friday - Heavy Lower Body Lifting - 20 minutes of HIIT - 10 KM walk.
Saturday - Elliptical 1 hour - (maybe a walk)
Sunday - Sit on my *kitten*.0 -
m-f this whole month is 30 day shred L2 and do some cardio before (hiit on treadmill or aerobic dance)
sat. i focus just on weight stuff with a dvd from jackie warner
Sun. Rest0 -
I do a 2 days on/1 day off split for lifting:
Shoulders/Triceps
Back/Biceps
Rest
Chest
Legs
Rest
Repeat
I also try to do 4 cardio workouts per week and have started incorporating HIIT because I like working hard for less time and getting the same calorie burn. I usually run 3x/week and then do the stairmill or bike the other day.0 -
When I dont have school (on break or during the summer/winter) I do 30DS every day.
When I have classes, I have to severely limit my exercise because I have no time and energy.... I only go to the gym at school on Thursdays where I do 40 minutes of cardio on the elliptical and then about half an hour of strength with the weight machines.
Losing weight, I read somewhere, is 90% diet, 10% exercise. I dont know how true that is, but it makes me feel better about my lack of exercise during the school year. lol0 -
I workout 5 times a week with full body interval workouts---since my recent weight loss I am now focusing on adding additional strength training to put back on 2 pounds of lean muscle. Here is a link to my workouts https://www.facebook.com/amylynncircuittraining?ref=hl.0
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At the moment i am doing insanity 2x per week, full body strength training 2 x per week and then one other thing, either strength or cardio to make 5 workouts per week.0
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Cut & paste of my workout schedule for this week:
SUNDAY - Legs
MONDAY - Upper Body (3x5) + Abs
TUESDAY - Spinning
WEDNESDAY - Arms #2
THURSDAY - Squats/Olympic Lifts (form work)
FRIDAY - Abs
SATURDAY - Upper Body (3x8)0 -
Wendler's 5/3/1 on a 4-day split
-OHP Day + 3 accessory exercises (db shoulder press, tricep etx, etc.)
-Squat Day + 3 accessory exercises (wide squats, lunges, etc.)
-Bench Day + 3 accessory exercises (close grip db press, incline bench, etc.)
-Deadlift Day + 3 accessory exercises (SL DL, leg press, etc.)
Cardio if and when I feel like it.. which is never0 -
Monday (Workout A):
Deadlift 2 warm up sets, 2 working sets at 12-15 reps
Leg Press: 2 warm up sets, 2 working sets at 10-15 reps
Incline Bench Press: 4 sets of 8-10 reps
Upright Row: 4 sets of 8-10 reps
Barbell Curl: 4 sets of 8-10 reps
Weighted Sit up- 2 sets of 20
Standing calf raises- 2 sets of 20
Tuesday: HIIT Cardio (Rowing intevals)
Wednesday (Workout
Squats (*kitten* to the floor) 2 warm up sets, 4 working sets 8-10 reps
Bench Press: 4 sets of 8-10
T Bar Row: 4 sets of 8-10
Military Press: 4 sets of 8-10
Seated Calf Raise - 2 sets of 20
Hanging Knee Raises - 4 sets of 20
Thursday: Steady State Cardio - 30 minutes on the stair mill or 30 minutes rowing
Friday: Repeat Workout A
Saturday: HIIT Cardio 30 minutes - Stationary bike intervals (3 min warm up, 3 minute balls to the wall with hardest resistance, 2:30 at middle level, repeat)
Sunday: FULL REST DAY
Next week, Switch and do Workout B on Monday and Friday and Workout A on Wednesday. Cardio is the same0 -
I'm starting this http://newbie-fitness.blogspot.com/2007/01/stripped-5x5.html because it's simple (not easy, simple).
So it'll be MWF alternating workouts A&B, with cardio (elliptical/treadmill/bike) on T and Th, and maybe weekend yoga.0 -
Mon, Tues, Thurs is Zumba for one hour, planking routine, then home to do 30 day shred with my daughter. Wednesday and Sunday is jogging 2 miles or speed walking 3 miles. If I ever can't due to weather I use my elliptical0
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Monday: Legs
Tues: Cardio
Wed: HIIT and shoulders
Thurs: rest
Fri: Chest and triceps
Sat: Cardio
Sun: Back and biceps
I do core work in there too
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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
There are lots of free programs you can find online or ones you can buy....like Strong Curves by Bret Contreras or Beautiful Badass by Nia Shanks. I started off doing Stronglifts which is a great place to start to work on form and build strength. Starting Strength is also a free program that is similar to Stronglifts. New Rules of Lifting for Women is a very popular book for beginners as well. When I was doing primarily dumbbell work I started out with the book The Women's Health Big Book of Exercises.
If you can give a bit more information as to your activity history and your goals, I'm sure that we can help point you in the right direction. Some of us that are posting here have been lifting for some time, so our routines may not be suitable for where you are at right now 0 -
I just started doing 2 a days. Yesterday morning I did cardio (elliptical and bicycle for 15 min each) and in the afternoon I did 10 min of cardio (jogging) and upper body (rowing, bicep cursl, lat pulls, tricep dips, ect). Today I plan to do cardio and lower body (lunges, squats core exercises and butt) routines.0
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Lifting 3-4 days a week - starts w/ 12-15min cardo to warm up, then lifting (see below) then 25-30 min cardo (elliptical or c25k). If I don't get 4 workouts that week, I pick up where ever I stopped (IE: day 1, 2 & 3 in 1 week, next week start off with missed day 4 then to day 1).
Plus at work, (2-3) 15min walks during the "smoke breaks" (i don't smoke)
current workouts
day 1
bench press, incline (3 sets - 10 reps)
bench press, upright (3 sets - 10 reps)
bench press, flat (3 sets - 10 reps)
butterfly (machine) or DD Flys (3 sets - 10 reps)
Military Press (machine) (3 sets - 10 reps)
DD Side Lat Raise (3 sets - 10 reps)
DD Front Press, Incline (3 sets - 10 reps)
BB Standing Front Raise Over (3 sets - 10 reps)
Upright BB Row (3 sets - 10 reps)
day 2
Wide Grip Lat Pulldown (3 sets - 10 reps)
Seated Cable Row (3 sets - 10 reps)
BB Reverse Grip Bent Over Row (3 sets - 10 reps)
Bent Over 2-arm Row (3 sets - 10 reps)
Kickbacks (3 sets - 10 reps each arm)
Cable Crossover (shoulder height) (3 sets - 10 reps)
BB Incline Bench Pull (3 sets - 10 reps)
day 3
Squat (warm up sets 15lb under weight, rep of 10 - add 5lb, rep of 10 till up to full weight, then 3 sets of 8-10 reps)
Deadlift (similar to above)
Leg extension (3 sets - 10 reps)
Seated Leg Curl (3 sets - 10 reps)
Calf Extension (3 sets - 10 reps) - this can be on the Plate machine or Floor Machine
Leg Press (3 sets - 10 reps) - this can be on the Plate machine or Floor Machine
Ab Machine (3 sets - 10 reps)
day 4
BB Curl, Lying Against Incline (3 sets - 10 reps)
Hammer Curl (3 sets - 10 reps)
Seated DD Curl (3 sets - 10 reps)
21's (3 sets)
Standing Biceps Cable Curl (3 sets - 10 reps)
DD Tricep Press (Overhead) (3 sets - 10 reps)
Tricep Pushdown, Rope (3 sets - 10 reps)
Underhand Cable Pulldown (3 sets - 10 reps)
Straight Arm Pulldown (3 sets - 10 reps)
Dip Machine (3 sets - 10 reps)
(was doing something called Shortcut to Size, but an injury made me stop and when I was good again, I wanted to mix it up some since I was 3/4'ers done. After 3 months of this, I'll head back to S2S).0 -
Wanting to include more strength training, but not sure where to start... Just starting out running, doing a half marathon in June.
My routine-
Mon- elliptical or Jillian DVD, and 3 mile run
Tue- spin class, and a short 1-2 mile run with my 8 yr old(I sweat! I count it! Lol)
Wed- 4-5 mile run
Thur- spin class and short run with 8 yr old
Fri- either elliptical or Jillian DVD, then a 3 mile run
Sat- Long run- I'm up to 5 miles, except I have a 5k this sat. Instead.0 -
M W F is 100 pushups program (free app- and online site)
also do the 30day plank program
add some cardio in between and you have the recipe for gold.0 -
I have to say you all are an inspiration - I've just started going to the gym (I know, terrible). But last week I started with 15 mins treadmill (1 mile) – I did the machine circuit once, and finished with 5 minutes on the elliptical. I was drenched and felt like my legs were rubber!:grumble: (that was a week ago today)
I’ve gone 3 more times since then, and last night I did 2.5 miles (37 minutes on the treadmill) – weighted squats and weighted declined situps - so I'm impressed with my improvement already... :glasses:
I am looking to keep improving my stamina and hopefully get to some of your amazing stats! :flowerforyou: :flowerforyou:
I am also in for weight lifting suggestions (I don’t ever know what to do!) :huh: :huh:0 -
M: Aerial class (so basically arms, back, & core)
T: Legs=squat, lunges, single romanian dead-lift, dead-lift, hip thrusts
W: Aerial class
Th: Legs
F: Flexibility training (basically yoga)
Sat: Aerial open gym
Sun: Rest, but usually contains some sort of mild cardio, hiking etc.
I'm also trying to work more cardio in. Mostly because I'd like to eat more food. :laugh:
ETA: I do 5x5 training on Tuesday and 8x3 on Thursday and then add weight the next week.0 -
My routine is:
M - Lower/Core strength training, 20 minutes cardio
T - 60-90 of cardio (can be split into two sessions)
W - Upper/Core strength training, 20 minutes cardio
T - Lower/Core strength training, 20 minutes cardio
F - 60-90 of cardio (can be split into two sessions)
S - Upper/Core strength training, 20 minutes cardio
S - 60-90 of cardio (can be split into two sessions)
I take rest days as needed - usually once per week. And its typically a cardio day.0 -
Depends on whether or not I took a rest day.
This week looks like this:
Mon: 30 min cardio (running); Strength: 50 min. back and abs
Tues: 30 min cardio (running); Strength: Shoulders & legs (probably an hour)
Wed: 30 min cardio (Arc trainer); Strength: Tri's & abs (probably 45-50 min)
Thurs: 30 min cardio (running); Strength: Bi's and legs (probably 60-70 min. since it's squat day)
Fri: 30 min cardio (running); Strength: chest & abs (60-70 min)
Repeat with back & legs etc.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 lol
Why, thank you! Yep, 10 months difference. The key is clean eating within a caloric deficit, plenty of protein, and daily strength/cardio. Strength training, strength training, strength training! I can't stress this enough. Working out at home is easy. You get to wear just a sports bra and not care who sees you! ;-) 0 -
I'm a competitive distance cross country/track athlete, and train 6 days a week with 3-4 days body strength.
monday: 35 minutes jog (about 8km) plus strength
Tuesday: Hard training like intervals, fartleks, surge runs etc. (about 10+km)
Wednesday: 35 minutes jog (8km) plus strength
Thursday: Hard training like intervals, fartleks, surge runs etc. (about 10+km)
Friday: strength (my rest day)
Saturday: Hill endurance training (8-10km)
Sunday: 70 minute long run (15km)
all together i do anywhere between 55-60km a week which equals between a 2750-3000 weekly calorie burn 0 -
here is my current routine: http://www.jerseygirltalk.com/2013/10/26/weightlifting-strength-training-routine-workout-women/0
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Do 40-60 minutes on the elliptical during the week and 60-90 on the weekend. My weight splits are organized as push, pull, legs. Push is bench, flies, shoulder press. Pull is rows and lat pulldowns. Legs is single leg extensions, abductors, adductors, quad curls. Will throw in a weight split after cardio. On rare occasions will throw in arm or core exercises instead, because both bore me. Unfortunately can't do free weights anymore. Got a neurological disease in 2011 that affects balance. I'm no longer safe moving weights from the rack to the bench or doing squats or lunges.0
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I use Zombies! Run Tues/Thurs and occasionaly other days during the week when I have time (I usually use two programs so it's a little over an hour). I try to do a short yoga workout at home Mon - Fri. On Weds if schedule allows I attend a full Yoga class. I bike on days I don't run or do Yoga and throw in some park time with my kid, occasional walks, etc.
On weekends my kid goes to his dad's house I throw in another Zombies! Run or two (it's a fun app) and a more serious yoga routine with some Rodney Yee Power Yoga or something like that (where I don't have to worry about interuptions).
I might add in some circuit training, which I can also attend free at work (as well as that one yoga class) soon. I don't really like it, but I do want some added muscle toning. I walk around a lot and am on my feet. So, more cardio at the moment.0 -
Monday Wednesday Friday 60 min on the treadmill (currently 4 miles)
Tuesday: 2 miles treadmill working on speed and then light dumbbell work later in the day
Abdominal Crunches Biceps Curl Dumbbell Row, One-Arm, Bent-Over Flat Dumbbell Press
Squat Triceps Extension
Thursday 2 miles on Treadmill working on Incline (usually 3.8mph 6-8 incline) and light dumbbell later in day:
Bent-Leg Kickbacks Deadlift, Straight Leg Dumbbell Press, Seated, Palms-In Shoulder Shrug
side bends, Standing Calf Raises
Saturday: Free cardio (alt treadmill or bike) and light dumbbell workout:
Abdominal Crunches Abdominal Leg Raise Flat Dumbbell Press Hammer Curl
Lateral Raise, Dumbbell, Lying Dumbbell Extension Squat
Sunday: REST0 -
bump0
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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)
I love this. I'm going to steal this minus the swim. I don't swim 0 -
Monday - Squats, pause squats, BB reverse lunges, DB step-ups, kettlebell ballistics
Tuesday - Walking and mobility work
Wednesday - Bench, floor press, overhead press, DB rows, DB flys, BB complexes/chains
Thursday - Walking and mobility work
Friday - Deadlifts (sumo), hip thrusts, speed deadlifts, Romanian deadlifts, BB rows, kettlebell ballistics
Saturday & Sunday - Walking and mobility work0
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