Show me your weekly workout schedule

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SolidGoaled
SolidGoaled Posts: 504 Member
edited September 2024 in Fitness and Exercise
I am still trying to revamp my workout routine and schedule. I'd love to see how others are arranging their cardio and weight training so I can get ideas. Thanks!

Replies

  • FaithandFitness
    FaithandFitness Posts: 653 Member
    Not that I am the model exerciser, but:

    Monday morning . . .lifting with the trainer, usually a heavy upper body workout
    Tues, . .training for my 5k . . usually about 20 mins running and then an ab workout
    Wed . . .circuit training with weights
    Thursday training for the 5 K . . .running
    Friday . . . lifting with my trainer, usually heavy lower body
    Satuday . . .rest
    Sunday . . .running to train for 5K

    I would love to add more cardio on my weight days, and more weight on my cardio days, I also want to try zumba and P90X.. I am anxious to see other responses.
  • AggieCass09
    AggieCass09 Posts: 1,867 Member
    its on my blog for the month...

    http://www.myfitnesspal.com/blog/AggieCass09/view/march-exercise-calendar-77768
  • scheys76
    scheys76 Posts: 92 Member
    I'm doing the Power 90 DVD program, so my workouts are set up like this:
    M, W, F - Strength Training
    T, Th, Sa - Cardio and Abs
  • kdao
    kdao Posts: 265
    M, W, F: 30 day shred
    T, Th: Spin for 10 miles, 50 minutes
    S: Spin 15 miles, 70 minutes
    Sun: 30-40 mile road ride
  • TrainingWithTonya
    TrainingWithTonya Posts: 1,741 Member
    I'm not doing it right now because I'm recovering from pneumonia and having to take it slow to build up my lung capacity before doing my normal routine, but here is what my next planned mesocycle looks like:

    Weeks 1-4:
    Day 1--Kettlebells, Cardio, Stretch
    Day 2--Lower Body Weights, Cardio, Stretch
    Day 3--Cardio, Stretch
    Day 4--Kettlebells, Cardio, Stretch
    Day 5--Upper Body Weights, Cardio, Stretch
    Day 6--Abs, Cardio, Stretch
    Day 7--Rest

    Week 5:
    Day 1--Light Cardio, Stretch
    Day 2--Active Rest (Working in the yard or playing a game, but no planned exercise)
    Day 3--Light Cardio, Stretch
    Day 4--Active Rest
    Day 5--Light Cardio, Stretch
    Day 6--Active Rest
    Day 7--Rest

    Week 6
    Design a new routine
  • Mindful_Trent
    Mindful_Trent Posts: 3,954 Member
    I workout for 55-70 min. (avg of an hour) six days a week. As you can guess by my schedule, I'm working on improving my running abilities - I'm training for a 10k in May, and hopefully a half-marathon in October (haven't signed up yet).

    Sunday: stretching (sometimes yoga) & strength training (total-body)
    Monday: medium-length run (30-40 min), plus another cardio (rowing, stair-climbing, elliptical, etc.)
    Tuesday: Short run (20 min), upper-body strength training, additional cardio
    Wednesday: Non-running cardio, lower-body strength training
    Thursday: Medium-length run (35-45 min), upper body strength training
    Friday: REST (sometimes will do light activity, like going for a walk, but nothing strenuous)
    Saturday: Long-run (60+ minutes)

    My runs include a short warm-up and cool-down walk (about 5 min. each) and I also do short stretching sessions before and/or after running a couple days a week.
  • AwMyLoLo
    AwMyLoLo Posts: 1,571 Member
    I use ChaLEAN Extreme for my weight lifting & Abs. The weather is getting warmer so on cardio days I'll be jogging outside. But if I can't get out for a run I will substitute a cardio dvd from CLX or P90X. Also, I typically do 25 minutes of yoga with Rodney Yee at 4:45 in the am Monday - Friday.

    Mon: 30 min. treadmill jog on lunch break, CLX
    Tue: 30 min. elliptical or arc trainer on lunch break, 2.4 mile run outside after work.
    Wed: 30 min. treadmill jog on lunch break, CLX
    Thurs: Longer jog after work (at least 4.2 miles)
    Fri: 30 min. treadmill jog at lunch, CLX
    Sat: Long jog/walk
    Sun: Yoga or rest

    Sometimes I might get off schedule but basically I alternate lifting and running.
  • SolidGoaled
    SolidGoaled Posts: 504 Member
    Tonya - I really like your approach redesigning your routing every 6 weeks. Is your week 5 a "recovery" week?
  • TamDTam
    TamDTam Posts: 115
    Every 60 days I plan to change... Currently this is the plan...


    Sunday- REST

    Mon thru Fri-
    am: Ballet Bootcamp DVD and 30- 60 minutes on treadmill ( currently doing c25k) but the amount of time also depends on how many times I hit the snooze button
    pm: INSANITY

    Saturday: usually 30 mins on treadmill and/or Wii Fit with my kids
  • abyt42
    abyt42 Posts: 1,358 Member
    M: 1 hour yoga
    T: 1 hour Zumba, 1.5 hrs yoga
    W: 1 hour yoga
    Th: 1.5 hr yoga
    F: 30 DS
    S: 30 DS, 45 min yoga
    S: walk (depending on the weather and available time, either 12 miles or 2 miles)

    With the pneumonia, I'm down to T,TH, S yoga (sometimes Wednesday, too.)
  • TrainingWithTonya
    TrainingWithTonya Posts: 1,741 Member
    Tonya - I really like your approach redesigning your routing every 6 weeks. Is your week 5 a "recovery" week?

    Yep. My cycles change length though. Sometimes I do 3 weeks of training and the forth week is recovery and I start a new program for the next month and sometimes I do 4 weeks of training and the 5th week is recovery and I start a new program for another cycle on the 6th week. Other times I do 5 weeks of training and the 6th week is recovery and then I start a new program for the 7th week. Constantly keeping the body guessing is the justification I use, but honestly, I get bored so I have to switch it up for my mental status. :laugh:
  • LittleD311
    LittleD311 Posts: 618 Member
    I am currently in my 6th week fo P90X, so I do that Monday-Sunday, and Usually at the gym all week to get my cardio in, but this week ive been slacking, and havent been to the gym........
  • mishelnkiki
    mishelnkiki Posts: 775 Member
    monday 1/2 hour of 321 cardio (3 min cardio, 2 min strenght training, 1 min abs) 1/2 hour abs and then 45 min of kickboxing followed by the ab ripper x after
    tues 40 min yoga and then 30-45 min elliptical with weight training
    wed same as monday
    thurs same as tues
    friday off
    saturday 45 min kickboxing 30 min elliptical followed by weight training
    sunday off

    hope this helps a lil. best of luck to ya!
  • calliope_music
    calliope_music Posts: 1,242 Member
    Monday: cardio + arms
    Tuesday: cardio only
    Wednesday: rest
    Thursday: cardio + legs
    Friday: rest
    Saturday: cardio + arms and legs
    Sunday: cardio

    what i do varies but it essentially looks like this! i do about 45 min of cardio each time i work out, and 20-25 of strength training.
  • Corinne_Bruce
    Corinne_Bruce Posts: 206
    The picture is cut off but you get the idea. Hope this helps :smile:

    March11.jpg
  • Corinne_Bruce
    Corinne_Bruce Posts: 206
    Sorry for the size, here's the link:

    http://i1180.photobucket.com/albums/x412/Corinne_Bruce/2011TrainingCalendar.jpg
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