Workout routine suggestions please?
mymelody111
Posts: 2
Hi all,
New here.
Right now, I'm traveling aboard for a one month program, and so far I've been working out at home for about 1~2 weeks.
However, I'm feeling a little burned out lately (I'd take my heavy legs and decreased motivation as a sign of working out too much?).
May anyone provide some suggestions on how I should modify my workout routine to make it more sustainable/effective?
Here's my current routine:
Goal: maintain fitness level, and maybe increase lean muscles
Frequency: 6 days a week (Thursday rest)
(R1, R2, R3 are short for round 1, round 2, round 3)
- Jumping jacks: R1) 100 times, R2) 150 times, R3) 200 times
- Jumps 100 times each: R1) plyo jacks, R2) cross jacks, R3) jogging in place (attempting high knees...but feels like like jogging in place)
- Lunges 30 times each: R1) forward (15 with twist), R2) side (half with windmill, half with jumps), R3) backward (15 with twist)
- Lower body 20 times each: R1) deadlifts, R2) sumo squats, R3) knee raises with twist (40 times)
- Jumping in plank position 50 times each: R1) mountain climbers, R2) butt kicks, R3) spider jumps
- Whole body 10~15 each: R1) burpees (without push ups), R2) reverse burpees, R3) superman and plank
- Jumps 30 times: R1) Toyota jumps, R2) skii's, R3) step and hops (tossing and catching yoga brick)
- Using the bed side 20 times each: R1) step ups, R2) arm dips, R3) rowing
- Legs/butt on the floor 30 times each: R1) reverse plank with leg raises, R2) downward dog leg raises (right leg), R3) downward dog leg raises (left leg)
Ending:
- caprioca x100
- butt kicks x100
- bridge with one leg extended x20 each
- reverse crunches (x20 with bent knees, x10 with straight legs, x10 passing yoga block between legs and arms)
- wheel for 3 rounds, 5 breaths each
- shoulder stand with cycling (x30 each direction), and with scissors sideways opening and closing legs (x40)
That usually takes me about 50~60 minutes.
After that, I would cool down with some yoga, headstand, stretching, and leg swings (for about 10~15 minutes)
On Monday~Friday, I'll also go to Curves (thinking of getting a membership at an actual gym after my membership expires)
For the last two days, I've been shifting around the order of things to keep myself motivated.
Any suggestions on how to add variety / substitute moves / vary intensity throughout the week / add more fun and effectiveness...are highly appreciated!
Thanks a lot!
New here.
Right now, I'm traveling aboard for a one month program, and so far I've been working out at home for about 1~2 weeks.
However, I'm feeling a little burned out lately (I'd take my heavy legs and decreased motivation as a sign of working out too much?).
May anyone provide some suggestions on how I should modify my workout routine to make it more sustainable/effective?
Here's my current routine:
Goal: maintain fitness level, and maybe increase lean muscles
Frequency: 6 days a week (Thursday rest)
(R1, R2, R3 are short for round 1, round 2, round 3)
- Jumping jacks: R1) 100 times, R2) 150 times, R3) 200 times
- Jumps 100 times each: R1) plyo jacks, R2) cross jacks, R3) jogging in place (attempting high knees...but feels like like jogging in place)
- Lunges 30 times each: R1) forward (15 with twist), R2) side (half with windmill, half with jumps), R3) backward (15 with twist)
- Lower body 20 times each: R1) deadlifts, R2) sumo squats, R3) knee raises with twist (40 times)
- Jumping in plank position 50 times each: R1) mountain climbers, R2) butt kicks, R3) spider jumps
- Whole body 10~15 each: R1) burpees (without push ups), R2) reverse burpees, R3) superman and plank
- Jumps 30 times: R1) Toyota jumps, R2) skii's, R3) step and hops (tossing and catching yoga brick)
- Using the bed side 20 times each: R1) step ups, R2) arm dips, R3) rowing
- Legs/butt on the floor 30 times each: R1) reverse plank with leg raises, R2) downward dog leg raises (right leg), R3) downward dog leg raises (left leg)
Ending:
- caprioca x100
- butt kicks x100
- bridge with one leg extended x20 each
- reverse crunches (x20 with bent knees, x10 with straight legs, x10 passing yoga block between legs and arms)
- wheel for 3 rounds, 5 breaths each
- shoulder stand with cycling (x30 each direction), and with scissors sideways opening and closing legs (x40)
That usually takes me about 50~60 minutes.
After that, I would cool down with some yoga, headstand, stretching, and leg swings (for about 10~15 minutes)
On Monday~Friday, I'll also go to Curves (thinking of getting a membership at an actual gym after my membership expires)
For the last two days, I've been shifting around the order of things to keep myself motivated.
Any suggestions on how to add variety / substitute moves / vary intensity throughout the week / add more fun and effectiveness...are highly appreciated!
Thanks a lot!
0
Replies
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You may just need another day of rest in between and are you getting enough calories ?0
-
Sounds like you got allot of body weight based moves there, which is fantastic. It always challenges the body when its just you, gravity and mother earth !
What you could do, is incorporate some resistance based training , along with some Iso metric hold moves if you had resistance bands (make sure you get one with a door attachment), that will open up a whole new world of techniques you can do while you are traveling.0 -
Thanks for the tips!
@lateralus614: one more rest day was what's on my mind, would you recommend active recovery days? If so, what should an active recovery day look like? And yes, i'm keeping myself fueled with plenty of healthy calories!
@patrick139: Iso metric hold moves and resistance based training sure sounds like a new world! Any suggestions of what moves to try? I do elbow planks every now and then. The tools I have at the moment are one yoga block and two pilates elastic bands, maybe I should get a resistance band when I get home! Thanks a lot!0
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