What does your weekly workout schedule look like?
Everburg16
Posts: 101
Just out of curiosity as to what others do, what does your weekly workout routine look like?
Mine:
Monday:30 min cardio, arm (upper body) and leg lifting
Tuesday: Swimming and core workout
Wednesday: 30 min cardio, arm and leg lifting
Thursday: Core workout
Friday:30 min cardio, arm and leg lifting and swimming
Saturday: Rest/Swim
Sunday: Rest/Swim
What does your week look like? Do you do the same routine every week, or do you mix it up? Do you not have a routine and just do what you feel like?
Mine:
Monday:30 min cardio, arm (upper body) and leg lifting
Tuesday: Swimming and core workout
Wednesday: 30 min cardio, arm and leg lifting
Thursday: Core workout
Friday:30 min cardio, arm and leg lifting and swimming
Saturday: Rest/Swim
Sunday: Rest/Swim
What does your week look like? Do you do the same routine every week, or do you mix it up? Do you not have a routine and just do what you feel like?
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Replies
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i generally split my workout week into 3 days strength or weight training and 3 days cardio or yoga. day 7 is active rest or yoga or massage or something restorative.
the actual details of my workouts are depending on what i'm training for. like right now i'm training for a spartan race so my weight training days are less about strength and more about volume but once i start for powerlifting then my weight training days will be more about strength.
next year i want to do the spartan trifecta, run some 10k races and compete in powerlifting so we'll have to see if i'm able to do that since i'm kind of an old lady and unfortunately many of my past athletic injuries are starting to catch up with me0 -
It varies, but here's a typical day:
Weekday:
When I wake up in the morning:
- Stretching
- 50 standard push ups (warm up in my room)
- 50 decline push ups
- 50-100 Jackknife sit ups
- 25 squats
Midday escape from the office:
- Walk 2 miles
Gym (modified for gyms that have minimal equipment -- i.e., hotels):
- Superset: Lateral raises, reverse flyes, tricep extensions
- Superset: bench press, reverse triceps bench press & flyes
- Dumbbell Rows
- Shoulder Press
- Bicep curls and Hammer curls
- 10 minutes on treadmill at 8mph
(I have to make do without squat racks and barbells while traveling most days, so I have a series of modified workouts to get the most out of dumbbells and body weight -- and dumbbells are great for those stabilizing muscles and reducing imbalance between right/left that you can unknowingly compensate for with barbells)
Evening
- Walk 2-4 miles outside (leisurely walk)
Weekends are anything from climbing, kayaking, sailing, camping, building, etc.0 -
Monday: 1 dancing class, maybe a short run afterwards (up to 3 miles)
Tuesday: 2 dancing classes
Wednesday: medium-length run (5 miles?)
Thursday: 2 dancing classes
Friday-Sunday: two runs, one of them long-ish (10 miles?); 1 rest day (most often Friday)
And then there's the odd swim, hike, bike ride or bouldering session thrown in, at least between September and May. I don't like working out more than absolutely necessary in the summer.
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recently mine has been roughly
Monday- Chest & Back Strength Training
Tuesday - Legs & Shoulders Strength Training
Wednesday- Cardio or rest day
Thursday- Chest & Back Conditioning Training
Friday- Legs & Shoulders Conditioning Training
I am planning on taking turning this up a notch to aid in my weight loss efforts,
Probably switch out conditioning days and make them either strength or do the following
Monday- Chest Strength Training
Tuesday - Back Strength Training
Wednesday- Cardio or rest day
Thursday- Shoulders Strength Training
Friday- Legs Strength Training
and add in Cardio each morning 20 mins steady state excluding wednesday0 -
Typically first thing in the morning I workout for about 20 - 30 minutes. A short and light cardio session (mini-stepper, walking dvd or Youtube workout). Then I do strength-training/bodyweight exercises...
Monday, Wednesday and Friday I focus on my upper body. (Abs, core, biceps/triceps, chest/back etc.)
Tuesday, Thursday and Saturday my focus is on my lower body. (Legs, quads, rear end, calves etc.)
Most evenings of the week I briskly walk with occasional bursts of light jogging for 3 - 5 miles.
I also throw in barre workouts or use my Pilates Reformer a couple times per week and non-competitive sports such as ice skating or tennis when I can on the weekend.
I take lightly active rest days as needed which is not often.
My workouts routine give me variety (I have a different workout everyday) and balance (cardio, strength-training, flexibility and stretching) without a gym membership!0 -
Mon-Fri: Walk 60-90 minutes at 4mph and 1 T25 workout.
Sat and/or Sunday: Hiking\Mountain Climbing, usually 10-15 miles and 2000-4000 feet of elevation gain.0 -
Sunday: short run
Monday: field hockey coaching & lifting
Tuesday: field hockey coaching & field hockey training
Wednesday: field hockey coaching & short run
Thursday: lifting
Friday: short run
Saturday: play field hockey & lift
This is what I'm hoping for starting with this Thursday.0 -
I just change it to
Mon Lower body
Tues upper body with cardio ellitpical and
Wed Lower body with HIIT jump rope
Thur Upper body with cardio
Fri Lower body0 -
Monday: Stronglifts
Tuesday: Nothing
Wednesday: Stronglifts
Thursday: Nothing
Friday: Stronglifts
Weekends: Hiking/walking for fun.
I hate cardio but once it cools off here, I'll start doing HIIT sprints once or twice a week on non-lifting days.0 -
Monday: 60 Mins Zumba Step, 30 Mins TRX
Tuesday: Rest/Yoga
Wednesday: 60 Mins Nike Training Club (HIIT)
Thursday: 60 Mins Strength Training, 30 Mins Run
Friday: Rest/Yoga
Saturday: 60 Mins Zumba, 30 Mins CX Worx, 30 Mins Run
Sunday: 60 Mins Nike Training Club (HIIT), 30 Mins Run0 -
Monday-lifting weights for 30-40 minutes followed by 30 minutes of cardio (usually running but sometimes elliptical)
Tuesday-60ish minutes of cardio (usually running)
Wednesday-lifting weights for 30-40 minutes followed by 30 minutes of cardio (usually running but sometimes elliptical)
Thursday-60ish minutes of cardio (usually running)
Friday-lifting weights for 30-40 minutes followed by 30 minutes of cardio (usually running but sometimes elliptical)
Saturday-rest day
Sunday-long run (about 2ish hours)0 -
I try to walk everyday if possible atleast 2 miles plus sit ups and/or crunches. I walk/jog/run 25-45 miles every week. I weight train three days a week.
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Tuesday/Thursday: take a 3-mile walk as those are my days off from work and I need to get the steps in...if it's bad out then I'll go to the gym and use the elliptical/treadmill
Every other day: 1-2 miles, depending on how much I need to hit my goal
Wednesday/Friday/Sunday: lifting (starting Stronglifts this week so we'll see how that goes!)
Saturday: HIIT elliptical work0 -
Monday: 30min jog/interval jogging and 30 mins light yoga
Tuesday: Kettle bells
Wednesday: 30min jog/interval jogging and 30mins light yoga
Thursday: Kettle bells
Friday: 30 min jog/interval jogging and 30 mins light yoga
Saturday: Kettle bells and a longer cardio sesh (cycling/running or swimming)
Sunday: REST!
I also cycle around 6 miles a day (leisurely).
I normally do my workouts in the morning after a smoothie and before breakfast but I'm having a bit of an issue with energy levels in the afternoons at the minute that I'm trying to figure out! (Diet related, I suspect!)
Really good to see other people's routines though 0 -
depends on what my coach sends me on Sunday!
Tapering for a trail marathon, so this is what I have.
Monday: 60 min power walk (this includes some running)
Tuesday: 60 min short hill sprints (including warm up/cool down)
Wednesday: Iyengar yoga, easy 50 min run on hill route
Thursday: 6x600m, 200m recovery (plus warm up/cool down)
Friday: Iyengar yoga
Saturday: 12 miles trails with hills ( flat 2M followed by few 2 min hills, then repeat sequence 3-4 times)
Sunday: Hatha yoga, 45 min run, easy0 -
I switch off every day between:
30-45 minutes on the elliptical
45-60 minutes on the mini stepper with hand weights, doing arm work
on mini stepper days, I do squats, on elliptical days, I do push ups.0 -
i loved reading everyone's info here........Here is where I need help.
I am no stranger to working out and working out hard. I played college ice hockey, I know how to do it. My thing is this....that was so long ago. I have lost it.....I need to get back into shape, back into a regular workout. I also know it would be a totally different workout than I did 20 years ago playing hockey....so, what are your thoughts? I also have a time issue ( I know we all do) but, little kids, a work schedule, etc.....I do have access to a gym. I am starting to walk more. Not to sound like a wimp, but I don't want to kill myself out of the gate, so I hate going.....I want working out to become a habit for me. I want to start to burn fat, increase my heart rate, and slim down......thoughts?
i am open to a suggested workout plan...send me a message if you would like. Thanks,0 -
When I'm consistant.
Mon: 30 minutes cardio
Tue: 30-45 min strength training (fully body)
Wed: 30 min cardio
Thu: 30-45 min strength training (fully body)
Fri: 30 min cardio
Sat: 30-45 min strength training (fully body) and try to get 30 min cardio in as well.0 -
Mine depends on my current goal and the time of year, considering different outdoor activities that I am involved in. Right now, it is mountain bike season, so that takes priority, but strength training is always a staple. I do yoga twice a week, too. I'm off on weekends, so I tend to be the most active then. I get up at 4 am on workdays, so they are my less strenuous days.
Friday - Deads, Pull ups for first circuit, then kettle bells and plyos for 2nd circuit
or a MTB ride, depending on weather
Saturday - Bench, dips for first circuit, then kettle bells and plyos for 2nd circuit
Afternoon ride
Sunday - Long ride, yoga in evening
Monday - Thrusters/burpess for first circuit, kettle bells, plyos for second circuit
Tuesday - Recovery ride or yoga, depending on weather
Wednesday - Sumo Deads, Hip Thrusts, kettle bells and body weight circuit
Thursday - Squats and Push Press, plyos and sprints for second circuit.
or ride, depending on weather
I rotate my five lifting days continuously, so they fall on different days, depending on where I substitute a ride in.0 -
Re: Mereditheve's day/work out
I like this day...this is great.0 -
Monday- Cardio
Tuesday - Legs & Shoulders Strength Training
Wednesday- Squatting
Thursday- Heavy Eating
Friday-Rest
Saturday :- Muscle Building
Sunday:- Weight Lifting and Chest Strength Training
EAT, REST, WORKOUT and REPEAT it again and again0 -
It depends on what my coach sends me. Right now, I am training for a half marathon on Oct 19 and then a half Ironman on June 21....AND I'm dealing with IT band issues to boot. This is my schedule for the past 3 weeks:
Sun: 90 min bike (group ride)
Mon: 60 min bike (group ride)
Tues: 5 mile run (alt 1 mile easy, 1 mile hard)
Wed: 45 min swim (open water)
Thurs: 60 min run (easy), and 60 minutes yoga <--this was the day my IT band said "F you" to me on my run (started regimen of specific stretches, foam rolling, massage and icing)
Fri: rest
Sat: 2 hour bike
Sun: 60 min bike (high cadence) <--was supposed to be a 90 min run, but my coach switched it due to my issues on Thurs
Mon: 2 hour bike (group ride)
Tues: 30 min swim (laps, high effort)
Wed: brick - 30 min bike, 15 min run (high effort) <--IT band was okay here with the fast pace run
Thurs: was supposed to be a 45 minute easy run to test the leg...turned into a 35 minute run/walk session due to my IT band...and 60 minutes yoga
Fri: saw a physical therapist. did a very short (25 min), very easy bike ride to loosen up the leg after PT (Restricted from running for a week after my race on Sunday)
Sat: 85 min bike and PT stretches at home
Sun: 10K race (IT band did okay...PT taped it on Friday to get me through the race) and PT stretches at home
Mon: PT session and 60 min ride (group ride)
Tue: swim 4X500 TT with 2 min rest btw sets (took 52 mins) and PT stretches at home
Wed: PT session and 45 min TT with 10 min w/u and c/d (65 min total)
Thurs: swim 10x200 TT with 30 sec rest btw sets, and 60 minutes yoga and PT stretches at home
Fri: rest day and PT stretches at home
Sat: 62 mile benefit ride and PT stretches at home
Don't have my schedule yet for next week...waiting to see if my PT releases me for running, otherwise will be swim or bike...and PT stretches at home0 -
Monday = strength training (upper body)
Tuesday = cardio
Wednesday = strength training (core)
Thursday = cardio
Friday = strength training (leg day)
Saturday = cardio
Sunday = Pilates/rest day
My cardio right now is Couch to 5K; once I finish that it'll be cold enough in the mornings that I won't want to run outside, so I'm planning on using my apartment's treadmills or ellipticals for ~30 mins instead. I'm trying to complete C25K outside because my apartment's treadmills take FOREVER to switch speeds.0 -
Stronglifts 5x5 With Ice Cream Edition all with weight increases Tuesday, Thursday and Saturday. Walking when I can between0
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Horseback ride 5-6 times a week, and two horses on weekends.
Weights/cardio 2-3 times a week0 -
Monday-Rest
Tuesday/Thursday - Run 1 mile and weight lift
Wednesday - Muscle Madness
Friday - 30 minute Insanity Workout
Saturday - Run 3 miles, weight lift and mat work
Sunday - Elliptical Machine, time varies0 -
Sunday: Back, Bi's, and shoulders, 60 minutes cardio
Monday: 30-60 minutes cardio
Tuesday: Legs and 20 minutes cardio
Wednesday: 30-60 minutes cardio
Thursday: Chest and Tri's 20 minute cardio
Friday: 30-60 minutes cardio
Saturday: Rest0 -
Run five days, cross-train one day, rest one day. 0
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Day 1: Quads/Calves
Day 2: Chest/Tris/Core
Day 3: Cardio/Core (Optional)
Day 4: Hams/Lats/Traps/
Day 5: Biceps/Forearms/Delts/Calves (ie "Small Muscle Sunday.")
Two full rest days.0 -
Monday: Lifting session with my coach. 60 minutes. (usually legs)
Tuesday: Usually an hour of yoga.
Weds: Lifting session with my coach. 60 minutes. (usually upper body)
Thursday: usually an hour of yoga.
Friday or Saturday: Leg session, 90 minutes.
Saturday or Sunday: Upper body session, 90 minutes.
Thinking of replacing some of that yoga with swimming to get my lungs back.0
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