Rate my workout!

motivatekait
motivatekait Posts: 90 Member
edited November 2024 in Fitness and Exercise
Hi guys!!
I'm really trying to take my body to the next level and get to the 18% bodyfat region (I have about 10lbs to lose I think, I haven't had my current body fat measured). I'm always worried that my current workout routine isn't enough, so I'd love to hear your input! And obviously I understand that diet is the major key in this so no need to remind me. :P

I currently work out 5-6 days a week.
- Monday/Wednesday/Friday I do about 45 min worth of fullbody circuit training including cardio movements (lots of burpees and jump squats) and calisthenics (pushups/bodyweight squats etc) and/or light weight compound movements (10-12 rep range usually).
- On Tuesdays/Thursdays I focus more on 30-45min of strength (pilates/calisthenics/light weights) usually focsed on abs/legs, and then go to a 50min spin class.

I love circuit training, but thought maybe I should start incorporating heavier weights, so I have been switching out one of my non-spin class days a week for this:

shoulder press 12 x 3 (10lbs)
lateral raises 12 x 3 (10lbs)
front raises 12 x 3 (10lbs)
upright row 10 x 3 (25lbs)
weighted jacknife 12 x 3 (10lbs)
russian twist 12 x 2 - 50 x 1 (10lbs)
woodchops 12 x 3 each side (10lbs)
hip thrust 12 x 3 (35lb)
romanian deadlift 12x3 (35lb)
weighted sumo squat 12x3 (35lbs)
(I know they're all such low weights but I workout from home so I currently have very limited weight selection)

Basically I want to know if you guys think I should keep doing what I'm doing or if I should do that full-body lift 3 days a week with 2 cardio days (or vice versa)? Any feedback is appreciated, thanks so much!

Replies

  • kwtilbury
    kwtilbury Posts: 1,234 Member
    The upper body portion of your training is exclusively shoulders. If you're truly looking for a full body workout, I'd keep the shoulder press and trade the rest out for movements like chest presses, rows and maybe some arm work (curls, cable pressdown).
  • trigden1991
    trigden1991 Posts: 4,658 Member
    1/10
  • StealthHealth
    StealthHealth Posts: 2,417 Member
    edited July 2017
    So, if I'm reading this right you'd be moving to:

    Mon - 45 mins full body circuit
    Tues - 30-40 mins pilates/calisthenics/light weight + 50 mins Spin
    Wed - 45 mins full body circuit
    Thur - your new strength work out
    Fri - 45 mins full body circuit
    weekend - rest

    To me, it looks light on strength work and heavy on cardio. I'd personally be looking at 3 strength sessions per week and 2 cardio where the cardio could be either your full body circuit (currently Mondays) or your spin class.

    Then, your strength routine looks a little unbalanced - it's shoulders, core, rear chain but nothing else.

    With limited equipment and working out at home you may be a little limited but you need to be looking at a progressive full body program such as these: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you#latest

    If they prove to be impractical for you - because of equipment etc then you could look into a body weight program like Mark Lauren's You Are Your Own Gym.


  • motivatekait
    motivatekait Posts: 90 Member
    kwtilbury wrote: »
    The upper body portion of your training is exclusively shoulders. If you're truly looking for a full body workout, I'd keep the shoulder press and trade the rest out for movements like chest presses, rows and maybe some arm work (curls, cable pressdown).

    Thanks for the feedback! I really like the look of bigger shoulders haha. I find my biceps get a lot of work from the pushups/bodyweight circuit stuff and they develop quite easily so I opted not to do bicep specific stuff in this. I don't have access to cables (I wish I did!!!) but maybe I could do something similar with resistance bands? *shrug*
  • motivatekait
    motivatekait Posts: 90 Member
    StealthHealth wrote: »
    So, if I'm reading this right you'd be moving to:

    Mon - 45 mins full body circuit
    Tues - 30-40 mins pilates/calisthenics/light weight + 50 mins Spin
    Wed - 45 mins full body circuit
    Thur - your new strength work out
    Fri - 45 mins full body circuit
    weekend - rest

    To me, it looks light on strength work and heavy on cardio. I'd personally be looking at 3 strength sessions per week and 2 cardio where the cardio could be either your full body circuit (currently Mondays) or your spin class.

    Then, your strength routine looks a little unbalanced - it's shoulders, core, rear chain but nothing else.

    With limited equipment and working out at home you may be a little limited but you need to be looking at a progressive full body program such as these: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you#latest

    If they prove to be impractical for you - because of equipment etc then you could look into a body weight program like Mark Lauren's You Are Your Own Gym.


    It's more like this:
    Mon - 45 mins full body circuit
    Tues - 30-40 mins pilates/calisthenics/light weight + 50 mins Spin
    Wed - new strength work out
    Thur - 30-40 mins pilates/calisthenics/light weight + 50 mins Spin
    Fri - 45 mins full body circuit
    weekend - rest

    You're definitely right, I guess it's not as full-body as I thought haha. I'm not even sure what other lower body movements to include so I'll definitely have to look into those links. I'll start incorporating more strength for sure. Thanks so much for the thorough feedback, I really appreciate it!
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