What does a 'typical' weeks excercise look like for you?

2

Replies

  • numejak
    numejak Posts: 43 Member
    I'm not fit by any means, but trying each day. I limit my calories to 10x my goal weight each day (220 lb goal = 2200 calories a day.) If I go over, I go walking or biking to work off those excess calories. For instance today my body said it wanted about 600 calories over my daily goal, so tonight I hit the bike trails for almost an hour. Last night I walked off about 170 excess calories. This is unscheduled exercise and is in addition to my regular routine.

    My regular workout routine is static and is as follows:

    M: Lower body/Core Tabata, squats and dead lifts
    W: Upper body Tabata, pull-ups and dips
    F or Sa: Sprint Tabata

    Hope this helps! I love it because it's fairly easy to stick with and is working well for me so far.
  • catfive1
    catfive1 Posts: 529 Member
    Wendler 5/3/1 + accessory lifts

    Monday - Tuesday - Thursday - Friday
    I normally do 8 minutes of rowing before my lifts.

    I'm getting stronger every day. And I do feel fit.
  • auntiemsgr8
    auntiemsgr8 Posts: 483 Member
    Not fit yet but getting there

    Mon - group class then 30 min cardio
    Tues- beginners Zumba then three rounds strength training
    Wed- beginners yoga and 30-45 min cardio
    Thurs - three rounds strength training
    Fri - hour cardio
    Sat - off day
    Sun - three rounds strength training

    Will be adding in swimming one to two days a week on non ST days
  • JenMc14
    JenMc14 Posts: 2,389 Member
    I'd consider myself reasonably fit.
    MWF I run Strong Curves, it's a full body routine, but different exercises each workout .
    TTh I run/walk maybe some HIIT (that's been awhile, though). Sometimes an extra run on a Saturday or an evening.
    I've done 5 5ks and a 10k with another 5k coming up on Thanskgiving, this year as well.
  • TpocketT60
    TpocketT60 Posts: 44 Member
    I feel I am fit, but am looking to achieve athlete level fitness.

    Current workout plan is 4 days of lifting a week (just started Wendler 5:3:1) and 2 days a week of cardio (running).
  • tirola
    tirola Posts: 74 Member
    I'm not necessarily "fit" but I am definitely fitter than when I started a few months ago!

    I do bootcamp M/W/F and run T/Th/Su. I will probably cut back on the running and add in some strength training within the next couple weeks.
  • RunBrew
    RunBrew Posts: 220 Member
    4 runs totaling around 35 miles per week (mostly aerobic distance, some Fartlek/tempo for LT or anaerobic threshold)
    3 days (sometimes post-run) of sets of push-ups, pull-ups, dips, planks and stretching
    1 day of Ashtanga Yoga (video in my living room)

    I'd say I'm moderately fit. My race times are usually in the top 30% of my age group, and I can max an Army PT test at the 18-21 standards.
  • allaboutthecake
    allaboutthecake Posts: 1,535 Member
    Tabata, biking, yoga, weights. More biking. Walking....love the walking. Oh. And more bike.

    I have a tendancy to belt out singing while I bike. :laugh: :laugh: :bigsmile: (seriously)

    So ya, consider myself fit.

    Tho I can't do a 325lb deadlift like Sarauk2sf !!! :noway: :noway:
  • michael1976_ca
    michael1976_ca Posts: 3,488 Member
    7 days a week half hour work out to a dvd
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    A typical week may look something like this:
    Monday--am circuit training video, pm strength training or circuit with incline run at the gym
    Tuesday--am circuit training video, pm off or run/walk 1-2 miles
    Wednesday--am yoga or cardio, pm strength training or circuit with incline run at the gym
    Thursday--am circuit training video, pm off or run/walk 1-2 miles
    Friday--am circuit training video, pm off
    Saturday--rest day or a video, walking dogs
    Sunday--run 3-5 miles, walking dogs

    I feel pretty fit. I can do over 100 push-ups a day, in sets of 20 or 25, and can do sets of 5 pull-ups. My run time has improved from last year, but my mileage is down because of a more strength-based focus.
  • gmallan
    gmallan Posts: 2,099 Member
    At the moment I'm doing a sport-specific conditioning program that looks a bit like this

    Mon - Sprints session
    Tues - Weights
    Wed - Stair running HIIT and training
    Thurs - Weights and social sport
    Fri - Longer interval running
    Sat - Sprint swiming session
    Sun - Rest

    At the moment I consider myself fit but aim on being super fit by new years
  • dnamouse
    dnamouse Posts: 612 Member
    Don't know if I'm super fit, but I'm better than I was!

    A good week is as follows:

    M - AM: Strength, PM: 40min Walk
    T - 3-5km run
    W - AM: Strength, PM: 40min Walk
    T - 3-5km run
    F - Strength

    Weekends are my days off. I'm generally doing something, but it's not planned exercise.
    And sometimes I don't get all the runs or walks in, but that's ok. I always do the strength training.
  • malckyb
    malckyb Posts: 6
    10k run, 3 times a week at gym. 6 hour hillwalk on a Sunday.
  • summertime_girl
    summertime_girl Posts: 3,945 Member
    Yes, fit. Racing season is over (finished a dozen Spartan/Warrior/etc as well as several 1/2 marathons). Back to weight lifting. Six days a week.

    Monday - 20-30 minutes Cardio, Chest, Shoulders
    Tuesday - 60 minutes Cardio, Abs
    Wednesday - 20-30 minutes Cardio, Back, Traps
    Thursday - 60 minutes Cardio, Abs
    Friday - 20-30 minutes Cardio, Legs
    Saturday - 20-30 minutes Cardio, Biceps, Triceps
    Sunday - Rest Day
  • tonynguyen75
    tonynguyen75 Posts: 418 Member
    Ice hockey 2-4 times a week now.
    Weight training 3-4 times a week now, used to be 4-6 times a week, but I upped my Ice Hockey...
    Full body routine, 2 different days...

    Day A: Squats, Bench Press, Pull ups, Barbell Rows, Shrugs, Skullcrushers, Curls, Cable Crunches, rear delt extensions
    Day B: Deadlifts, Squats, OHP, Barbell Row, Dips, Curls, Cable Crunches, Face Pulls.

    Alternate days. Week 1 A>B>A. Week 2 B>A>B.
  • pauldix
    pauldix Posts: 35 Member
    Quarter to half an hour's walk per day.

    Very few marathons. (Well, none actually.)
  • MisterDerpington
    MisterDerpington Posts: 604 Member
    I'm pretty weak for my size and definitely aerobically unfit. Currently my week looks like this:

    Sun: rest
    Mon: Chest
    Tues: Legs + Abs + 5k walk training
    Wed: rest
    Thur: Shoulders + 5k walk training
    Fri: Back + Abs
    Sat: Arms + 5k walk training
  • mumof5
    mumof5 Posts: 328 Member
    i think i'm fitter then a lot of people my age.

    lift heavy 4 times a week
    run 3 times a week
    pt session (crossfit based) 1 times a week
    1 long walk and yoga session
    :)
  • kelly_e_montana
    kelly_e_montana Posts: 1,999 Member
    3x CrossFit
    2x yoga
    2-3x cardio machines for 20-40 minutes
    2-3 x weights
    2x swim for 45 to 60 min.

    I was doing pole fitness but my studio just closed so I've been doing machines because I'm trying to figure out what else to do in the mean time. In the summer I back off the weights and cardio machines and do more hiking.
  • MisterDerpington
    MisterDerpington Posts: 604 Member
    3x CrossFit
    2x yoga
    2-3x cardio machines for 20-40 minutes
    2-3 x weights
    2x swim for 45 to 60 min.

    I was doing pole fitness but my studio just closed so I've been doing machines because I'm trying to figure out what else to do in the mean time. In the summer I back off the weights and cardio machines and do more hiking.

    Crossfit doesn't count as "weights" for you? @_@ /death
  • lilawolf
    lilawolf Posts: 1,690 Member
    When I am not having a shoulder injury like now, it looks like:

    Monday: StrongLifts (barbell lifting)
    Tuesday: Krav Maga (martial arts)
    Wednesday: StrongLifts or a run or a rest day depending on how I feel
    Thursday: Krav Maga
    Friday: StrongLifts
    Weekend: Run (5k) if I didn't on Wednesday.

    I'd say that I'm fit and strong.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Yes, I consider myself to be pretty fit but always looking to improve and shatter PRs.

    Right now:

    Monday - EZ 30 minute cycle in the AM or lunch; lifting in the PM
    Tuesday - 45 minute cycle in the AM or lunch
    Wednesday - 60 minute cycle in the AM or lunch
    Thursday - 30 - 60 minute walk @ lunch; lifting PM
    Friday - Rest
    Saturday - AM lifting session; cross train cardio (usually stair stepper...sometimes row machine...in the summer I swim)
    Sunday - 60 - 90 minute cycle

    As I get into February I will ramp up my cycling in order to prepare for my 1/2 Century ride. Mostly my Sunday rides will get longer and I'll probably back down on Mondays to an EZ 20 minutes to recover from the longer rides on Sunday. Right now I'm just trying to maintain my endurance base and focusing on the weight room mostly.
  • kelly_e_montana
    kelly_e_montana Posts: 1,999 Member
    3x CrossFit
    2x yoga
    2-3x cardio machines for 20-40 minutes
    2-3 x weights
    2x swim for 45 to 60 min.

    I was doing pole fitness but my studio just closed so I've been doing machines because I'm trying to figure out what else to do in the mean time. In the summer I back off the weights and cardio machines and do more hiking.

    Crossfit doesn't count as "weights" for you? @_@ /death

    LOL no i love weights. I can't get enough. i was a lifter before i got into CF so I can't complete give up my routine and go into the more random programming of CF. and yes, i consider myself reasonably fit...more so than any of my friends my age but less than a competitive runner or athlete or half of the people at my CF box.
  • Mr_Knight
    Mr_Knight Posts: 9,532 Member
    It's hard for me to accept, but yeah, relative to my age group it appears I am now actually pretty fit.

    Anyway, here's a typical week for me:

    2x running 5k-10k
    2x cycling 25k-40k
    1x running sprints/hills
    2x body weight or free weights (compound lifts)
    2x swimming 2000m
  • stryder2807
    stryder2807 Posts: 41 Member
    Hand bike machine 3-5 days a week 1 hour each day. I also play Sledge Hockey once a week.
  • RunnerElizabeth
    RunnerElizabeth Posts: 1,091 Member
    When I look at the fit people, I don't think I am one. But I do move my body quite a bit. I have asthma so this does affect my perception.

    I run 6 days a week. I try for 30-35 miles but in winter I often only manage 23 (I often have to push my 3 yo in the jogger on runs and this isn't always safe in winter so I have to cut miles sometimes). My long runs are somewhere between 10 an 16 miles.

    I do body weight strength training for 30 mins, 4 times a week.

    I fit in yoga and stretching for another hour or 2 each week.

    So about 7 or 8 hours a week of official exercise a week.

    And I don't have a car so I walk bare minimum to get where I need to go, 25 miles per week, but often 30 or more. But I don't track this as exercise.
  • grandpoobah12
    grandpoobah12 Posts: 138
    Wow! You all exercise sooo much! I walk 4 to 5 days a week, hour or two at a brisk pace. I throw some push ups and planks in for good measure. I do something active on the weekends with family. An hour hike or a day snowboarding. I was thinking I exercise too much because it is hard to fit in with my work schedule. You guys make me look lazy!
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    I wouldn't say I'm fit at all..but I'm working on it :P I've slacked this month but here's my routine:

    (My workout routine for strength training is a modified GVT 10x10)
    Monday: C25K and Lower Calisthenics
    Tuesday: Press/Pull Work-A and Light Cardio
    Wednesday: C25K and Upper/Mid Calisthenics
    Thursday: Press/Pull-B Work and Light Cardio
    Friday: Leg Work and Light Cardio
    Saturday/Sunday: Cardio or/and Yoga

    Cardio lasts between 30-60min and strength/resistance training sessions are between 30-90min.
    I also try to get in 1-2 walks (about 20-30min each) every day for the dog. :bigsmile:
  • CJ_Holmes
    CJ_Holmes Posts: 759 Member
    Every day: walk or bike 2-10 miles for transportation

    Tue/Thur Zumba class

    M, W strength circuit focused on back and hip rehab (assisted pull-up, rows, planks, glute bridges, hip thrusters) short run w/dog

    Sat fun bodyweight circuit at the park (handstands, lunge walks, bridges, burpees, monkey bars, inverted rows, etc.)

    Sun hike or long bike ride, or swim

    I consider myself fit enough to do all of the fun things I want to do. I'm pretty strong and confident enough to try almost anything new as long as it won't hurt my back. I could improve my well-being by adding more more mobility, swimming and stretching. It's hard to make myself do those.
  • ssheflin
    ssheflin Posts: 56 Member
    Cardio 6x a week
    Strength 3x a week
    My cardio consists of beachbody programs: Insanity, Focus T25, Chalean Extreme. I also incorporate zumba in my cardio 3x a week.
    My strength consists of kettlebell workouts

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