Weekly Workout Routine for Women
Rajions
Posts: 128 Member
Since I have now become more knowledgeable about water loss and fat loss, I have been more accepting to losing 1-2 pounds per week. I'm pushing more towards 2 pounds, so I figured I'd start strength training (and more cardio, of course). This is where things get kinda confusing. I've been doing Insanity for 3 weeks now. I didn't have to figure out what exercises to do and when, I just put in the DVD for the day I was on.
I understand that not every workout routine is one size fits all, I just need a general base of what your normal weekly routine would look like so that I can build mine.
Thanks
I understand that not every workout routine is one size fits all, I just need a general base of what your normal weekly routine would look like so that I can build mine.
Thanks
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Replies
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Why not finish insanity? It's obviously working for you?
I'm a runner so I run 3x a week, bike & strength train 2 x a week and walk/yoga the other 2.0 -
What I actually get to do depends on what shifts my partner is doing and whether the children are at school, but this is what I could be doing on any particular day.
Monday am : Training run from 21k app
pm : Zilch
Tuesday am : Strength training 5/3/1 Squat and OHP (PT session on deload week), Zumba
pm : Insanity, Boxercise
Wednesday am : Training run
pm : Legs bums&tums, Zumba
Thursday am : Strength Training 5/3/1 Bench and Deadlift (PT session on deload week)
pm : Circuits
Friday am : Strength training (one of four lifts low weight high volume) (PT on deload week), legs bums&tums
pm : zilch
Saturday : rest day
Sunday : 5k run
Obviously it's very rare that I actually get to do everything, but I do the Tuesday am, Thursday am and Friday am stuff every week and try and get at least one run a week in.
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I do obstacle course racing, so my training reflects that.
Sun: long run
Mon: gymnastics/parkour
Tue: Crossfit
Wed: yoga/rest
Thu: sprints or hill run
Fri: Crossfit
Sat: yoga/rest0 -
Head over to this thread. Look at the beginner programs and choose something that seems interesting to you.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p12 -
I think you'll get a lot of different answers about what works. I do a full body lifting program 3x per week, and otherwise make sure to average above 10K steps per day. I'm losing weight (with a calorie deficit) and seeing positive aesthetic changes.1
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TavistockToad wrote: »Why not finish insanity? It's obviously working for you?
I'm a runner so I run 3x a week, bike & strength train 2 x a week and walk/yoga the other 2.
Idk what it is but it seems like I'm getting weaker with Insanity. I think my body is getting too stressed out.0 -
TavistockToad wrote: »Why not finish insanity? It's obviously working for you?
I'm a runner so I run 3x a week, bike & strength train 2 x a week and walk/yoga the other 2.
Idk what it is but it seems like I'm getting weaker with Insanity. I think my body is getting too stressed out.
That'll probably down to you not fuelling well enough.1 -
What I actually get to do depends on what shifts my partner is doing and whether the children are at school, but this is what I could be doing on any particular day.
Monday am : Training run from 21k app
pm : Zilch
Tuesday am : Strength training 5/3/1 Squat and OHP (PT session on deload week), Zumba
pm : Insanity, Boxercise
Wednesday am : Training run
pm : Legs bums&tums, Zumba
Thursday am : Strength Training 5/3/1 Bench and Deadlift (PT session on deload week)
pm : Circuits
Friday am : Strength training (one of four lifts low weight high volume) (PT on deload week), legs bums&tums
pm : zilch
Saturday : rest day
Sunday : 5k run
Obviously it's very rare that I actually get to do everything, but I do the Tuesday am, Thursday am and Friday am stuff every week and try and get at least one run a week in.
That's a nice workout plan. I'm about to start working soon (night shift), so I'll most likely do my exercises in the morning.0 -
I think you'll get a lot of different answers about what works. I do a full body lifting program 3x per week, and otherwise make sure to average above 10K steps per day. I'm losing weight (with a calorie deficit) and seeing positive aesthetic changes.
I figured it be easier to to a full body strength routine 3x a week so I don't have to worry about leg day, arm day, etc. I'm already confused lol I'm on a calorie deficit too.0 -
I think you'll get a lot of different answers about what works. I do a full body lifting program 3x per week, and otherwise make sure to average above 10K steps per day. I'm losing weight (with a calorie deficit) and seeing positive aesthetic changes.
I figured it be easier to to a full body strength routine 3x a week so I don't have to worry about leg day, arm day, etc. I'm already confused lol I'm on a calorie deficit too.
I would agree that a thrice weekly lifting program would be a good start. You can do some cardio on the off days if you would like. I would do something like walking or biking to start. Over time you can adjust to either doing more or less and can gauge how you feel and if you want to up intensity.0 -
I think you'll get a lot of different answers about what works. I do a full body lifting program 3x per week, and otherwise make sure to average above 10K steps per day. I'm losing weight (with a calorie deficit) and seeing positive aesthetic changes.
I figured it be easier to to a full body strength routine 3x a week so I don't have to worry about leg day, arm day, etc. I'm already confused lol I'm on a calorie deficit too.
I would agree that a thrice weekly lifting program would be a good start. You can do some cardio on the off days if you would like. I would do something like walking or biking to start. Over time you can adjust to either doing more or less and can gauge how you feel and if you want to up intensity.
Thanks for the tip! That sounds simple enough. Do you think I can add in like a 3-mile walk everyday? I don't get in enough steps on my FitBit.0 -
I think you'll get a lot of different answers about what works. I do a full body lifting program 3x per week, and otherwise make sure to average above 10K steps per day. I'm losing weight (with a calorie deficit) and seeing positive aesthetic changes.
I figured it be easier to to a full body strength routine 3x a week so I don't have to worry about leg day, arm day, etc. I'm already confused lol I'm on a calorie deficit too.
I would agree that a thrice weekly lifting program would be a good start. You can do some cardio on the off days if you would like. I would do something like walking or biking to start. Over time you can adjust to either doing more or less and can gauge how you feel and if you want to up intensity.
Thanks for the tip! That sounds simple enough. Do you think I can add in like a 3-mile walk everyday? I don't get in enough steps on my FitBit.
That's likely going to be fine, assuming you are not completely sedentary now, which I don't believe you are. Many people walk as much as and more than that outside of exercise each day. I'd try it. Maybe ease into it slightly.0 -
I think you'll get a lot of different answers about what works. I do a full body lifting program 3x per week, and otherwise make sure to average above 10K steps per day. I'm losing weight (with a calorie deficit) and seeing positive aesthetic changes.
I figured it be easier to to a full body strength routine 3x a week so I don't have to worry about leg day, arm day, etc. I'm already confused lol I'm on a calorie deficit too.
I would agree that a thrice weekly lifting program would be a good start. You can do some cardio on the off days if you would like. I would do something like walking or biking to start. Over time you can adjust to either doing more or less and can gauge how you feel and if you want to up intensity.
Thanks for the tip! That sounds simple enough. Do you think I can add in like a 3-mile walk everyday? I don't get in enough steps on my FitBit.
That's likely going to be fine, assuming you are not completely sedentary now, which I don't believe you are. Many people walk as much as and more than that outside of exercise each day. I'd try it. Maybe ease into it slightly.
Okay. Thanks!0 -
I do 40 minutes/9 miles on my bike daily, as well as 30 minutes of yoga daily. I also work on my arms twice a week, and my legs/butt once a week.0
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You really shouldn't create you're own routine. If you want full body routines of strength training routines check out starting strength, strong curves, PHUL, wendler 5/3/1(the one im currently running). It's highly unlikely youll be able to create a structured progression scheme as a novice. It isn't meant as an insult it's just a fact. What makes strength programs work is the fact that they're built around tried and proven progression schemes. Almost always using the 4 fundamental main lifts.2
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You do know OP, if you swap from insanity to strength training you're reducing your burn by about 75%0
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Adding more exercise isn't going to make that better.TavistockToad wrote: »Why not finish insanity? It's obviously working for you?
I'm a runner so I run 3x a week, bike & strength train 2 x a week and walk/yoga the other 2.
Idk what it is but it seems like I'm getting weaker with Insanity. I think my body is getting too stressed out.
Reducing your aggressive deficit might do.
A mix of strength and cardio is great but exercise has to be fuelled properly.
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I think your weekly workout just depends on your goals - since I'm actively training for triathlon, my workouts are focused around that
1-2x swim
2-3x bike/run (at least one is a long bike/right into a run)
then 3x strength (normally 30-45min) and 1x yoga on my active recovery day0 -
Mine is:
Monday - Bodycombat class
Tuesday - rest day
Wed - Shorter gym session - 30/40 mns cardio and 30 mins strength which is my "knee rehab" programme - goblet squats, step ups to a box, weighted lunges, unweighted single leg lunge, deadlift, abdo work.
Thurs - Bodycombat class
Fri - longer gym session - 60 mins cardio plus 30 mins strength - goblet squats, weighted lunge, bench press, seated row, leg press (low weight), tricep dips, deadlift, bicep curls and abdo work.
Sat - rest day
Sun - same as Friday
I can't run due to the damage on my knee, so my cardio is switched around between hill walking on treadmill, rower, elliptical and bike. I also walk 2k a day to work and back. I try to make sure I eat back most of my exercise calories and drink a lot of water throughout the day.1 -
So many options and ideas. I use fitnessblender.com...you can purchase an inexpensive program and literally your workout is scheduled everyday. Its a husband/wife who do it together and I absolutely love them!
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Kickboxing is my current workout... 3x a week. 1200 calorie burn in an hour! ILOVEKICKBOXING.COM the trainers are great and very helpful and just amazing people. and the classes are made up of real people in all different states of fitness.0
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TavistockToad wrote: »You do know OP, if you swap from insanity to strength training you're reducing your burn by about 75%
I put my body through crazy stress in the beginning. After a couple weeks I was getting used to it and then the next week, my body couldn't get through it.. it was random. I started getting chills while I was doing it, so I decided to stop and start something else.0 -
Adding more exercise isn't going to make that better.TavistockToad wrote: »Why not finish insanity? It's obviously working for you?
I'm a runner so I run 3x a week, bike & strength train 2 x a week and walk/yoga the other 2.
Idk what it is but it seems like I'm getting weaker with Insanity. I think my body is getting too stressed out.
Reducing your aggressive deficit might do.
A mix of strength and cardio is great but exercise has to be fuelled properly.
I eat well, I just want to reduce the intensity of Insanity. Like I commented before its so much jumping and it's hurt my feet from the day I started to the day I decided to stop. I'm glad I lost a couple pounds with it, but it was just too intense.0 -
deannalfisher wrote: »I think your weekly workout just depends on your goals - since I'm actively training for triathlon, my workouts are focused around that
1-2x swim
2-3x bike/run (at least one is a long bike/right into a run)
then 3x strength (normally 30-45min) and 1x yoga on my active recovery day
I'm not training for anything. Just want to lose weight and tone up (no bulking).0 -
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jaelbaby12001 wrote: »Kickboxing is my current workout... 3x a week. 1200 calorie burn in an hour! ILOVEKICKBOXING.COM the trainers are great and very helpful and just amazing people. and the classes are made up of real people in all different states of fitness.
I will check it out. I normally burn like 400 calories in 40 mins lol0 -
deannalfisher wrote: »I think your weekly workout just depends on your goals - since I'm actively training for triathlon, my workouts are focused around that
1-2x swim
2-3x bike/run (at least one is a long bike/right into a run)
then 3x strength (normally 30-45min) and 1x yoga on my active recovery day
I'm not training for anything. Just want to lose weight and tone up (no bulking).
You won't bulk. It takes men 2-4 years to naturally add any appreciable muscle mass with 200x the amount of anabolic testosterone in their bodies compared to women. Toning has to do with reducing total body fat to reveal the underlying muscle. But if you don't retain any muscle during your fat loss period you might not achieve the look you're going for. That's why people have suggested actual progressive lifting programs
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also people are giving you advice on what they are doing based on THEIR goals - you haven't told us yours really - aside from lose weight and tone up...0
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deannalfisher wrote: »also people are giving you advice on what they are doing based on THEIR goals - you haven't told us yours really - aside from lose weight and tone up...
That's basically my goal.. I'm not training for anything. I guess when I get to that point that I'm down to the size I want, then my goals will get more detailed.0 -
doing a progressive overload/structured program will help you meet your goals - but you need to have something beyond down to the size you want (i.e. BF %, weight in lbs) - putting my psychology/coaching hat on, goals need to be SMART (specific, measureable, achievable, relevant, time-bound) - that may help you figure out what you want to achieve which is turn will help us to give you better advice0
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