What does your workout week look like?

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establishingaplace
establishingaplace Posts: 301 Member
in Fitness and Exercise
Just curious to see how others work a mix of weights and cardio in to their week. I'm looking to commit to a workout routine that incorporates both weightlifting days and short (2-3 mile) run days.
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  • jemhh
    jemhh Posts: 14,261 Member
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    Right now it is:

    Fri - weights
    Sat - weights + 10-15 min conditioning
    Sun - run
    Mon - weights
    Tues - weight
    Wed - run or rest
    Thurs - rest or run

    In the past when I did a 3x/wk weight program I just alternated weights and cardio days and then had 1 rest day.
  • Rockin2014
    Rockin2014 Posts: 196 Member
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    I go to the gym at least every other day. When I'm there I always do 30-60min. cardio and strength training for either upper or lower body.
    The days inbetween I either run for at least 30min. and or walk for at least an hour.
  • arditarose
    arditarose Posts: 15,575 Member
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    Monday-Lower power
    Tuesday-Upper Power
    Wednesday-Rest
    Thursday-Lower Hypertrophy
    Friday- Upper Hypertrophy
    Saturday/Sunday-Eat, drink, be merry.

    No cardio. Lifting sessions between an hour and 1 to 30-45 minutes.
  • rushbabe0214
    rushbabe0214 Posts: 105 Member
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    Monday - chest, abs, 20 minute HIIT on treadmill
    Tuesday - back
    Wednesday - shoulders, 20 minute HIIT on treadmill
    Thursday - legs and booty
    Friday - arms, 20 minute HIIT on treadmill
    Saturday and Sunday - 90 minute trail walk outside
  • kerrihamacher
    kerrihamacher Posts: 2 Member
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    Training 2 a week with trainer. 1 day of weights myself. Cardio 6 days a week for an hour and Sunday is rest day.
  • Bizurke51
    Bizurke51 Posts: 190 Member
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    sun - cardio
    mon - cardio
    tues - chest/biceps
    wed - cardio
    thurs - leg and back
    fri - off or light cardio
    sat - tris and shoulders
  • AMoore33
    AMoore33 Posts: 26 Member
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    Monday - Chest, shoulders, triceps, 20 minutes of cardio, and a softball game (I still believe I'm young)
    Tuesday - 45 minutes running including warm up and cool down (around 3.5 miles...no land speed records here)
    Wednesday - Leg day!
    Thursdays - 30 minutes running including warm up and cool down (around 3.5 miles...quicker pace)and a softball game
    Friday - Back, biceps, 20 minutes of cardio
    Saturday - Generally spent kayaking, hiking, or something else fun
    Sunday - REST DAY!!!!
  • DawnEmbers
    DawnEmbers Posts: 2,451 Member
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    When I did couch to 5k training along with my weight lifting (NROLFW), I did 3 of each with one day off that ended up following:

    Monday: jog
    Tuesday: lift
    Wednesday: jog
    Thursday: lift
    Friday: jog
    Saturday: lift
    Sunday: rest

    Now I'm reorganizing the schedule a little around 10k training and the current plan is:

    Sunday: mid length run
    Monday: cross train (light cardio of some type)
    Tuesday: short run am, lift pm
    Wednesday: rest day
    Thursday: cross train (which will be lifting earlier in day)
    Friday: long run
    Saturday: stretching & lifting

    Will see how it goes. I'm trying out the general schedule now but won't start training for 10k until July.
  • jaga13
    jaga13 Posts: 1,149 Member
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    arditarose wrote: »
    Monday-Lower power
    Tuesday-Upper Power
    Wednesday-Rest
    Thursday-Lower Hypertrophy
    Friday- Upper Hypertrophy
    Saturday/Sunday-Eat, drink, be merry.

    No cardio. Lifting sessions between an hour and 1 to 30-45 minutes.

    @arditarose If you don't mind me asking, how do you earn enough calories to eat without cardio? Are you tall? I took a peek at your diary out of curiosity and am jealous of how many calories are in your goal....I want that!
  • jaga13
    jaga13 Posts: 1,149 Member
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    Monday - lifting
    Tuesday - running (about 2 miles)
    Wed - lifting
    Thursday - running (about 2 miles)
    Friday - lifting
    Saturday "rest day", but stay generally active with my kids
    Sunday - longer run (3-5 miles)

    Additionally, I take a lot of short walks every day to up my calorie burn.
  • Edjeep
    Edjeep Posts: 65 Member
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    Totally new at this but, you asked. into my 3rd week of:
    1 C25K
    2 Strength - so far I'm doing a dumbbell routine with a warm up of some kind.
    3 C25K
    4 Strength
    5 C25K
    6 Hike, walk, some kind of family activity
    7 rest

    These days can slide one way or another too, if for some reason something doesn't work for me in a particular week.
  • arditarose
    arditarose Posts: 15,575 Member
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    jaga13 wrote: »
    arditarose wrote: »
    Monday-Lower power
    Tuesday-Upper Power
    Wednesday-Rest
    Thursday-Lower Hypertrophy
    Friday- Upper Hypertrophy
    Saturday/Sunday-Eat, drink, be merry.

    No cardio. Lifting sessions between an hour and 1 to 30-45 minutes.

    @arditarose If you don't mind me asking, how do you earn enough calories to eat without cardio? Are you tall? I took a peek at your diary out of curiosity and am jealous of how many calories are in your goal....I want that!

    No, I'm short. Those are my maintenance calories, which actually aren't that much. I could probably eat closer to 2000 if I was more active, but I'd have to do about 4x the amount of cardio I am willing to do.
  • peaceout_aly
    peaceout_aly Posts: 2,018 Member
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    Hula hoop - 45 minutes x day, 7 days a week
    Stretch - 30 minutes x day, 7 days a week

    Gym - 45 to 60 minutes, 4 days a week (upping to a goal of 5 x wk)
    20 to 30 minutes on the elliptical
    4 x 25 squats (125 lbs.)
    4 x 20 hip aversion (45 lbs.)
    4 x 15 shoulder press (35 lbs.)
    4 x 15 crunch machine (30 lbs.)
    4 x 20 weighted row (60 lbs.)
    4 x 15 curls (10 lbs.)
    Plus whatever else I feel like doing for the day
  • dbienz
    dbienz Posts: 188 Member
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    Monday - Chest/Triceps, 3 mile run
    Tuesday - Back/Biceps, 3 mile run at race pace
    Wednesday - Legs/Calves
    Thursday - Shoulders/Abs, 4 mile run
    Friday - Rest
    Saturday - Long run for marathon training (increases by 1 mile each week)
    Sunday - Yoga, Swimming, Hiking, etc.
  • lishie_rebooted
    lishie_rebooted Posts: 2,973 Member
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    MWF: lift
    TThSa: dedicated cardio - supposed to be cycling. this week it's been sleep & walks lol
    Su: walking & yoga.

    I also walk almost daily and try to do yoga daily for my injury.
  • MityMax96
    MityMax96 Posts: 5,778 Member
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    alphaloria wrote: »
    Just curious to see how others work a mix of weights and cardio in to their week. I'm looking to commit to a workout routine that incorporates both weightlifting days and short (2-3 mile) run days.

    Sat. -- Heavy upper body (back/chest)
    Sun. -- Heavy lower
    Mon. -- "Rest", so maybe stair master and abs.
    Tues -- Back/shoulders
    Wed -- Deadlifts/legs
    Thurs -- Chest/arms
    Fri -- "Rest", so maybe stair master and abs.
  • kromanich
    kromanich Posts: 16 Member
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    Mon-Zumba
    Tue-Kickboxing
    Wed-Spartan
    Thru-Cardio Mix
    Fri-rest
    Sat-Personal trainer
    Sun-walk for an hour at an incline of 10
  • Willbenchforcupcakes
    Willbenchforcupcakes Posts: 4,955 Member
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    Sunday - team training. Always bench and alternating between squats and deads week to week. Three hours.
    Monday-Friday - training everyday. Depending on the training cycle is how many of what lift I do. Usually around two hours.
    Saturday - rest. Very much enjoyed.

    No cardio. Unless my coach programs it in. And I pout and suck it up and do it.
  • Jackie9950
    Jackie9950 Posts: 374 Member
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    alykief wrote: »
    Hula hoop - 45 minutes x day, 7 days a week
    Stretch - 30 minutes x day, 7 days a week

    Gym - 45 to 60 minutes, 4 days a week (upping to a goal of 5 x wk)
    20 to 30 minutes on the elliptical
    4 x 25 squats (125 lbs.)
    4 x 20 hip aversion (45 lbs.)
    4 x 15 shoulder press (35 lbs.)
    4 x 15 crunch machine (30 lbs.)
    4 x 20 weighted row (60 lbs.)
    4 x 15 curls (10 lbs.)
    Plus whatever else I feel like doing for the day

    Currently I am doing
    MWF- cardio for 1 hr rotating between treadmill, elliptical, and ARC trainer.
    T, TH- 10 minute cardio warm up, 30 minute circuit training, 12 minute abs, 10 minute cardio cool down
    Saturday- rest with the family
    Sunday- 20 minutes treadmill, 30 minute circuit, 20 minutes elliptical, 12 minute abs, 20 minutes ARC, 20 minutes of stretching and things like squats, planks, sit-ups, then 10 minutes at 15% incline on treadmill. Sweatfest Sunday!

    But, I really like this persons lineup and might mesh it all together with mine and come out with a new routine. :)

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