Favorite workouts?

gt5841b
gt5841b Posts: 13 Member
edited December 3 in Fitness and Exercise
I'd rather do activities like biking, swimming, hiking, but during most of the week I got to get my exercise the old fashioned way in the gym. Looking for some variety that works for others working to lose weight so share your favorite workout with me?

Right now, my favorite is...
10 mins of yoga warming and opening
5 mins of ab workouts on the mat or with an exercise ball and always includes mountain climbers and plank variations - twisting plank, pelvis tuck, and leg lift
Then to the kettle bells (2 sets if I have time)...
10 Around the world
8-10 snatches each side
8-10 clean and press each side
10 russian twists
8 plank row (with the goal of doing more. that is just 4 on each side)
15 swings
10 dead lift
8 windmills each side
5-10 mins of cardio (because I have heard this is a good time to burn a few extra calories)
5 mins of restorative yoga


Replies

  • jessef593
    jessef593 Posts: 2,272 Member
    Id be careful adding a major compound movement like a deadlift into a circuit if I were you. Way too easy to pull with improper form when you're already completely out of breathe. In regards to what helps me lose weight the most. That'd have to be a caloric deficit. Favourite exercises would be.

    -Conventional deadlift, strict standing OH press, weighted pull ups, hanging leg raises, incline dumbbell curls, deep stretch barbell skull crushers, barbell bench press, and low bar squats.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    In addition to the above caution about adding deadlifts to a circuit, i would avoid fatiguing the abs prior to other exercises, since those require strong abs to do properly/safely.

    I agree that fat loss should come from limiting calorie intake. Exercise should be for fitness, and with that in mind, i would add in some conventional strength exercises, like heavy squats & lunges, rows, and some sort of pushing exercise. Since you're in a gym, i'd go with the single-arm cable chest press, since it's very functional. :+1:
  • Matt200goal
    Matt200goal Posts: 481 Member
    Modified from a Men's Health workout I once read (think it's Spartcus)

    Dumbbells - choose a suitable weight.
    3 rounds: 1 min of each exercise, 10s transition
    Round is:
    Squat and curl
    Mountain Climber (no DB)
    One arm DB swing (30s each arm)
    Push-up with rotation (alternate arms)
    Reverse lunge (alternating)
    DB row
    Side lunge (alternating)
    Push up with 1 arm DB row (alternating)
    Lunge with twist (one DB held at chest)
    Push Press

  • gt5841b
    gt5841b Posts: 13 Member
    Thanks so much for these ideas guys. Keep them coming.
  • Hornsby
    Hornsby Posts: 10,322 Member
    squat, bench and deadlift day...
  • TR0berts
    TR0berts Posts: 7,739 Member
    The "pick stuff up, then put stuff down" workout.

    Oh, you want more detail?

    Well, my programming at the moment is a little weird. I'm using 8020 for my squats, an intermediate deadlifting routine from Greg Nuckols over at StrengthTheory, and a bastardized Westside for my bench. I'm thinking that - starting next week - I'm going to be changing my deadlift programming, as I don't think I really want to test DL maxes every 4 weeks. I'll probably be using a modifed 5/3/1 approach for those.
  • sgt1372
    sgt1372 Posts: 3,997 Member
    edited August 2016
    Other than doing Starting Strength and erg rowing, my favorite workout is a 6 station circuit that I do, on off days which includes:

    Pushups
    Sissy squats
    Barbell curls
    Dips
    GHRs
    Reverse curls

    Helps that I have a dip, sissy squat and GHR station in my garage gym.

    I do 1x10 of each exercise in each circuit for a total of 5x10 each total. I rest 5 min bet each circuit because I'm an old man. I do the circuit w/a weighted vest (currently 15#) and weight the curls at 55#.

    These are light/mod weight to me. Lifting max weight is not the objective of doing the circuit but will raise the weights incrementally as time goes on if lighter weights seem too easy.

    These exercises each work opposing or alternate muscle groups in the arms/shoulders, legs/hips and chest/back providing balance in muscular development and are good accessory exercises for doing squats, deadlifts, bench presses and OHPs.
  • LazSommer
    LazSommer Posts: 1,851 Member
    TR0berts wrote: »
    The "pick stuff up, then put stuff down" workout.

    Oh, you want more detail?

    Well, my programming at the moment is a little weird. I'm using 8020 for my squats, an intermediate deadlifting routine from Greg Nuckols over at StrengthTheory, and a bastardized Westside for my bench. I'm thinking that - starting next week - I'm going to be changing my deadlift programming, as I don't think I really want to test DL maxes every 4 weeks. I'll probably be using a modifed 5/3/1 approach for those.

    What numbers did you need to start playing around with this kind of programming for progress?
  • CincyNeid
    CincyNeid Posts: 1,249 Member
    My little gym just hung a pair of TRX gravity Straps and I'm taking a fond liking to those. I don't per-say have a favorite at the gym. I just go there when it's too crappy to go outside and run/cycle.
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