Mainly for women in the gym

I've recently switched up my routine

Monday: kickboxing
Tuesday: Strong lifts follwoed by HIIT
Thursday: kickboxing
Friday: Strong lifts
Sunday: Strong lifts followed by Spin

I lift weights in the gym. I do everything else out of the gym. If I have to cardio, I do it outside. Abs are easy enough to do in my living room or wherever.

I do New Rules of Lifting for Women 2 days a week, cardio 3-4 days a week, and yoga twice a week. My cardio consists of hiking, walking and elliptical

I recently started New rules of Lifting for women, and really love it. I don't have access to a squat rack, so I use dumbbells for everything. The dumbbell weight varies on the exercise (everything from one 15 to two 30's).

Just restarting out after an illness:-
Cardio x 30 mins - 10 x treadmill, 10 x Xtrainer, 10 x sitting bike
Weights - 10 x 3 chest press - 21 kg
10 x 2 flys - 10 kg
12 x 3 tricep "v rope" - 10 kg
10 x 3 lat pulldowns -15.5 kg
10 x 3 reverse lat pulldowns - 15.5 kg
10 x 2 leg extensions - 15.5 kg

Then go for a swim 20 - 30 mins.

Aim to try to do this 3 - 4 times week, hopefully building up the weights.


(Not wishing to hijack this thread, but anyone out there with any tips on my regime?
I have changed to a gym with a pool as when ill, with joint issues! There is no personal trainer and the gym is tiny, with different equipment and I have had to adapt the regime from the old gym!
Advice from the experienced, gratefully received!!)

I started with kettlebell (video) every other day and a kickboxing video on the intervening days, occasionally taking a day off entirely but not every week. After 13 weeks, I'd lost 13 pounds. I then bought a barbell and bench and started Stronglifts 5x5, which I did MWF for 12 weeks (still using kickboxing video intervening days). I lost 17 more pounds. I then switched my heavy lifting to Strong Curves, and dropped kickboxing as I had only 7 pounds till goal exercising every day was beginning to feel like a grind. I still ride my bike, garden, etc. on some off days, but I don't do formal exercise. Now I'm at goal and am going to stick to Strong Curves MWF and start inching up my calories. I'd like to lose 5 more pounds so that should do it.

My current schedule is:

Monday: cardio (3 mile walk)
Tuesday: bootcamp, yoga
Wednesday: cardio (intervals- about 3 miles)
Thursday: bootcamp, kickboxing
Friday: cardio (3 mile walk)

Additionally I usually go on a 6+ mile bike ride around the lake with my hunnie. On the weekends we are trying to incorporate more stuff together like more bike rides, running together (working up to that one! Lol). The bootcamps alternate weekly between being strength or cardio based. I need to incorporate more strength training into my routine.

I recently started Ashley Conrad's "Clutch Cut" program (available for free at bodybuilding.com) and I really like it.
So a week goes like this:
Lift
Cardio
Break
Lift
Cardio
Break
Lift

On lifting days you do a quick "warmup" with HIIT circuits and then a full body circuit lifting circuit.
On cardio days you to HIIT circuits + some steady state cardio.
I like alternating a being able to focus on one or the other and you can challenge yourself by adding more weight and/or taking shorter breaks between exercises.

I don't really have a set routine. My husband does. So if it's a day when I am not called in for my second job...I will just ask what his workout of the day is.

But as a rule, I workout 3-4 times a week. I always do 30 minutes on the ARC trainer, train legs 2x a week, and just rotate other weight training. I do what weight I can handle and work my way up.

Awesome ideas guys! For those who lift, is this with dumbells and the like? In my gym, we only have the machines (shoulder press, lateral pulldown, etc)

The machines are better than nothing, and if that's what you have, just use them for now. You could always invest in some dumbbells (if you're short on space) or a barbell and bench (if you have more space) and do them at home. The advantage of lifting free weights is that you work many more muscles with each lift, as you're using muscles to stabilize the rest of your body as you lift. It's much more efficient.

This. And I'd like to note that a squat rack and barbell don't require as much space as a lot of people think.

Mine's set up in a room that has about 6 feet by 9 feet of usable floor space and a slightly less than 7 foot ceiling. For those keeping track, that leaves about a foot on the ends of my 7ft Olympic barbell, about a foot in front of and behind my rack. It's a bit of a tight fit, but it works well and I can do most of the usual lifts (snatches and clean & jerks are the only questionable ones, but I don't do those right now, anyway).

Regarding some of the other questions, particularly about how much I lift -- the Olympic barbell is 45lb. Due to a back injury that put me out for about 8 months and some ongoing hip pain, I'm back down to that for squats, but I'll be working on increasing that. My bench press is at about 85lb for a 5x5 routine. I haven't deadlifted in a while, but last time I did, I was up to 200lb. I'd venture to guess that that'll be down to 135lb or so when I do it again.

My routine lately, while I dealt with the back injury, has been at least 2 days of boxing/kickboxing, which consists of a 15 minute cardio/calisthenics warmup (jogging/sprinting, high knees, butt kickers, side-shuffles, etc), 30 minutes bag time (generally split into 3-5 minute "fight" round cycles with 1-3 minute "active rest" periods consisting of things like burpees, squats, or pushups), and 15 minute cooldown/core work.

I've started adding back in a day of weight lifting, now that my back is doing better. Right now, it's just squats and bench presses (arguably my favorite lifts), but I'll probably add in deadlifts occasionally, as well as rows, good mornings, and overhead presses. Once I get the logistics worked out for decent recovery periods, I'd like to add in at least one more day of lifting (because lifting is awesome).

I try to work out 4 days a week...every day I involve cardio (3 miles on the treadmill, or 2 miles on treadmill and 2 miles on a stationary bike). I then do an ab workout after on 2 of those days, a butt workout on another day, and a leg workout on another day. Boring, but I love cardio. (Well I don't love it, but I'm loving my results from it)

Hi- I CrossFit Monday/Wed/Friday
I HIIT Tuesday & Thursday
I speed walk the dog 2 miles every other day
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