What does your workout week look like?

1 hr weight-training circuits 2-3 days a week and one day of high intensity cardio. Otherwise, chasing my 2 year old and playing sports with my 12 year old. 6 days a week leaves me injured and de-motivated.

I'm doing texas method

Monday- Squat 5x5 @ 90% of 5rm
Bench or OHP 5x5 at 90%
Deadlift 1x5
plus accessories

Wednesday- Squat 3x5 at 80%
Bench or OHP 5x5 at 90% (whichever I didn't do on monday)
Neutral grip pull ups 3xamrap
Back hyperextensions 4x10
plus accessories

Friday- Squat 1x5 trying to get new 5rm
Bench or OHP 1x5 trying to get new 5rm
BB row 5x5
Shrugs 5x5
plus accessories

I do whatever cardio I feel like, usually 30 minutes on the stair master or a few hours walking a day.

5-6 days of cardio (elliptical, arc trainer, rower or recumbent bike)
Lately I've been trying hard to get in weights more on a schedule so I'm doing at least 3 days of that.
Some days I do cardio after work, go home, eat and then go back to the gym later for weights.
Weights are full body. I'm not following a plan like most here, I haven't been able to get that regimented just yet, but working on it!

I do at-home strength training, You Are Your Own Gym.

Two days on, one off. Cycle through Push, Leg, Pull, Core workouts. No gym for me, and works great.

I don't know if the gym you go to offers free classes with your membership. Mine didn't used to, but they do now. It has helped alleviate what can sometimes become the same boring routines that I was always doing by myself. I can see how the machines would be intimidating. I was lucky enough to go to a high school where we had an amazing weight training facility, and where we got to choose from a variety of gym sessions. I was never into team sports. I am a shy and sensitive person. Team sports always made me terrified that I would mess up and let my team down. I ended up choosing sessions on weight training, archery, tennis... I really got to understand the weight training equipment in school, and I think that made me feel a lot more confident about walking into a gym. I love the classes now too! Body Pump and Yoga courses of all kind are my personal favorites. I feel more motivated in a group class, and I push myself harder than if I was alone. Even as reserved as I am, I have found some people that I am comfortable with there. The first time I went to Body Pump it took me weeks to go back. I was even lifting light, but I was sore for a week. Now I take that class 2-3 times a week, I lift more than I ever thought I would, and very little to no soreness the next day!

chalaivy wrote: »

MindPump1 wrote: »

There are so many programs out there. I used to to split body parts, but found I would plateau easily after a while. If your just starting out, almost any program you pick up and do will give you results, any! But be mindful what your doing to your body. I have recently dropped to 3 days of heavy lifting and 2 days to anabolic training. I have seen far more gains doing this workout this then split body parts. Now I am doing full body while I lift my 3 heavy days, squats, deadlifts are the cornerstone of my workouts.

Do yourself a favor and do some research. I came across Mind Pump and they have helped me tremendously. They are a fitness podcast on iTunes, and I follow one of their programs while I lift. Honestly it's the best thing I have ever done in my lifting career. Best of luck in your journey!

I'm trying to research but there is, like you said, so many programs out there.. It's overwhelming and hard for a beginner to decide on their own where they should start, which program they should go with.. I will check out the Mind Pump podcast. Thanks for the info

I started lifting when I was in high school and I followed the program given to us for our entire football team. Problem is, its a cookie cutter program, and split body part workouts. Chest one day, legs the next, while it worked in high school, its hard to follow those as we get older. I stopped lifting for about 5 years after high school and decided I needed to drop weight-losing 135 pounds. I followed almost every program on bodybuilding.com, and again, all of them were cookie cutter programs that tell you to do legs on day, chest the next and do 8-12 reps each time. When I came across Mind Pump I started listening a few months ago, I did it mainly for the entertainment part but quickly realized that these guys are very intelligent and have designed some awesome programs. I have 2 of them that I have purchased, one that I am working through. I have seen amazing gains in my lifts, and I am losing weight again. Best decision I have made. Hope you find what your looking for.

A typical week for me:

Mon - 1.5 mile lunchtime walk, Body Conditioning - Weights (55 mins), Bokwa (60 mins)
Tues - 1.5 mile lunchtime walk, Pilates (60 mins), Spin (45 mins)
Weds - 1.5 mile lunchtime walk, Upper Body and Abs (45 mins), Spin (45 mins)
Thurs - 1.5 mile lunchtime walk, Pilates (60 mins)
Fri - 1.5 mile lunchtime walk, Cardio Aerobics (45 mins)
Sat - Barre Toning (45 mins), Pilates (60 mins), Body Conditioning (60 mins)
Sun - REST DAY!!

I also throw in a Stronglifts workout if I feel up to it during the week.

At the start of this year I would have laughed at you if you said I would do this much, let alone own a gym membership! I'm totally a gym convert though.

I try to aim for 5-6 days on and 1-2 days off.

2-3 days of Les Mills Workouts or Kickboxing or spinning, cardio (HIIT or intervals)
2 days of pilates or barre workout
1-2 day of strength training
1 day of yoga/ active stretching

And sometimes 1 day of group training classes a week if I can to substitute one of the above.

MWF are strength days, alternating body focus upper & lower, or some weeks I do total body workouts but with less weight. I usually do some form of cardio mixed in, like HIIT in between sets (I use FitnessBlender.com for workouts, and they have a ton of free online workouts) or at least walking my dogs, but some days it's just the weights. TThS I run 3-5 miles, and Sunday is always a rest day. Some weeks I take an extra rest day if I'm extra tired, sore, or just busy - life happens.

M. New Rules of lifting for women. 1 mile run warmup, 2 miles after.
T--rest.
W--new rules lifting & 3 m run
R. 20 min step video at home & sprints
F--new rules and 3 m run.
S--5 ish m run
S--3 m run or rest.