What's Your Weekly Exercise Plan?
soozy84
Posts: 118
I just wondered what everyone does on a weekly basis in terms of exercise? Although I'm a bit all over the place at the moment because I'm on school holidays (and so I've been attending a variety of classes that I wouldn't be able to attend otherwise), as of next week when I go back to work this is what I'll be doing:
Monday - Zumba (1 hr)
Tuesday - Yoga (1.5 hr)
Wednesday - REST
Thursday - Body Combat (1 hr)
Friday - Body Attack
Saturday - REST (maybe occasional swim or class)
Sunday - Body Pump [all round exercise class using weights] (1 hr)
I'm worried that I might be overdoing it a bit even though I really enjoy it. I've heard you should have rest days in between but not sure how accurate this is. Just wondered if those who are more experienced might have some ideas.
Thanks
Monday - Zumba (1 hr)
Tuesday - Yoga (1.5 hr)
Wednesday - REST
Thursday - Body Combat (1 hr)
Friday - Body Attack
Saturday - REST (maybe occasional swim or class)
Sunday - Body Pump [all round exercise class using weights] (1 hr)
I'm worried that I might be overdoing it a bit even though I really enjoy it. I've heard you should have rest days in between but not sure how accurate this is. Just wondered if those who are more experienced might have some ideas.
Thanks
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Replies
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Monday: full body strength training (55-60 minutes)
Tues: cardio (45-50 minutes)
Wed: full body strength (55-60 minutes)
Thurs: cardio (45-50 minutes)
Fri: full body strength (55-60 minutes)
Sat: cardio (45-50 minutes) or something outdoors - biking, swimming, whatever
Sun: rest day
Class schedules don't really work out for my gym time, but I'd love to add Zumba or something else into a cardio day.0 -
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I workout 6-7 days a week and do Insanity, 30DS and treadmill. I have to do workouts that can be done at my house as I have no time to go to class/gym.0
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you dont necessarily need full rest days but you do need to vary your workouts from day to day to work different muscle groups and every day cant be an exhaustive workout, at least for most people. but everyone is different, look at ultra-marathon runners doing more than 100 miles at a time.
here is my routine since you asked
m- yoga (1 hr) & intervals (running 1 hr)
t yoga (1 hr) & rowing (10 min)
w bike (90-100 minutes)
r pilates (1 hr) & tempo run (40-60 min)
f pilates (1 hr) & row (10 min)
sat long run (2 hour)
sun sometimes surfing sometimes bike ride with the family sometimes nothing0 -
I get up, go to gym, and keep moving until I get the calorie burn I desire for the day. I have no set days to do anything and I like it that way and it has worked for me. I do not recommend it for anyone else as I have been known to be a little unorthodox.0
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Monday - Chest/Biceps/Abs/Sprinting
Tuesday - Back/Abs/Sprinting
Wednesday - Legs/Abs/Bike
Thursday - OFF
Friday - Shoulders/Triceps/Abs/Elliptical
Saturday - Abs/Sprinting
Sunday - OFF
P.S. I'm pretty sure my trainer is trying to kill me!0 -
My "plan" is to go with the flow. Typically I walk/jog 5-8 miles every morning and do 15-45 minutes on the elliptical. If I'm tired I rest, but that rarely happens. I'm not a "plan" type of person at all.
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P.S. I'm pretty sure my trainer is trying to kill me!
Haha!
Thanks guys. It's great to see what everyone else does. I might add some free weights on a Monday after Zumba.0 -
I work out 5 times a week at the gym. Generally, I have Tuesday and Thursday's off. I always do cardio: walking, jogging, running and elliptical trainer.0
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P.S. I'm pretty sure my trainer is trying to kill me!
Haha!
Thanks guys. It's great to see what everyone else does. I might add some free weights on a Monday after Zumba.
Your best bet, when doing cardio and weights on the same day, is to do the weights first. http://www.shapeyou.com/old/weights_first.html0 -
Day 1:
Cardio - 45 minutes (during lunch break)
Evening workout
Warmup: Pushups: 2 sets of 15 reps
Dumbbell Bench Press: 3 sets of 10-12 reps
Bent-Over Dumbbell Tricep Extension: 3 sets of 10-12 rep
Seated Cable Rows: 3 sets of 10-12 reps
Alternate Hammer Curl: 3 sets of 10-12 reps
Hyperextensions: 3 sets of 10-12 reps
Air Bike: 3 sets of 10-12 reps
Cardio - 30 minutes
Day 2:
Cardio - 45 minutes (during lunch break)
Cardio - 30 - 45 minutes (evening)
Day 3: Rest
Day 4:
Cardio - 45 minutes (during lunch break)
Evening Work Out
Warmup: Freehand Jump Squat: 2 sets of 15 reps
Plie Dumbbell Squat: 3 sets of 10-12 reps
Clean: 3 sets of 10-12 reps
Barbell Side Split Squat: 3 sets of 10-12 reps
Leg Press: 3 sets of 10-12 reps
Seated Leg Curl: 3 sets of 10-12 reps
Leg Extension: 3 sets of 10-12 reps
Seated Calf Raise: 3 sets of 10-12 reps
Cardioi - 30 minutes
Day 5:
Cardio - 45 minutes at lunch
Cardio 30 - 45 minutes
Day 6:
Cardio 45 minutes at lunch
Evening Work Out
Warmup: Butt-Lift (Bridge): 2 sets of 15 reps
Push Press: 3 sets of 10-12 reps
Deadlift: 3 sets of 10-12 reps
Barbell Bent-Over Rows: 3 sets of 10-12 reps
Lat Pulldown: 3 sets of 10-12 reps
Stiff Legged Barbell Good Mornings: 3 sets of 10-12 reps
Dumbbell Rear Lunges: 3 sets of 10-12 reps
Cardio - 30 minutes
Day 7: Rest
http://www.bodybuilding.com/guides/female-20to39-fat-loss/training0 -
Your best bet, when doing cardio and weights on the same day, is to do the weights first. http://www.shapeyou.com/old/weights_first.html
Ahh that's really helpful! Thanks so much.0 -
I'm pretty laid back about my workout schedule. I'm a mommy and a pre-shcool teacher, so my free time can be pretty limited and not consistent from week to week.
My general (tentative) workout plan is:
Mon - bike ride 30-60 min
Tue -Yoga 90 min
Wed - walk/jog 30 min
Thu - yoga 90 min
Fri - none
Sat - bike ride 30-60 min
Sun - yoga 90 min
I also make sure I get in a 30 min walk/jog every day in addition to my other workouts.
Oh, and I never ever go to a gym. I prefer to use the wonderful trails and parks around my neighborhood.
So far, this is working for me. Nothing I do takes more that an hour or two, and is really enjoyable.0 -
Your best bet, when doing cardio and weights on the same day, is to do the weights first. http://www.shapeyou.com/old/weights_first.html
Ahh that's really helpful! Thanks so much.
yeah i start with 10 minutes of cardio just to get my blood flowing and then I do weights...20 minutes of cardio at the end...I was doing 30 minutes straight of cardio but then I was to damn tired to lift anything lol. I'm proud of myself that I can go 30 minutes straight without dying (before I could barely do 10 minutes) but it's not beneficial on weight days.0 -
That looks like a good schedule to me.
And I think rest days are vital; I love my rest days
At the moment I'm doing:
Mon - Rest day
Tue - Strength training 60min (includes dynamic warmup and stretching)
Wed - Hatha Yoga 90min
Thu - Zumba 1hr class
Fri - Strength training 60min
Sat - Rest
Sun - Strength training 60min
The rest days might include a gentle half an hour walk with my husband to have a pot of tea, but I generally like to veg and let my body recover, particularly after squats or deadlift days.0 -
Good thread!
Monday - Cardio: 20 minutes (usually walking/joggin) not going over 130 HR / Lifting: chest & triceps
Tuesday - Cardio: 50 minute spin class / 20-30 minute core/abs HIIT
Tuesday - Cardio: 10 minute warm up (usually elliptical) / Lifting: back & biceps & forearms
Thursday - usually OFF, but may do very easy swimming
Friday - Cardio: 20 minutes (usually walking/jogging) not going over 130 HR / Lifting: shoulders & legs
Saturday - Long cardio day... usually a good hour in the pool and/or running / 20-30 minute core/abs HIIT
Sunday - OFF0 -
It's great seeing all these routines. I like the idea of focusing on one muscle group per day so maybe weights focusing on arms one day and legs the next. I probably would have tried to just do them all at once.Wed - Hatha Yoga 90min
I'm normally a pilates girl but my gym doesn't have pilates at a time to suit. I've never done hatha yoga before but I'm doing it for the first time later in the week. What should I expect from a 90 min class?0 -
Right now I can go to the gym whenever I please because I am off on summers. I start back teaching next week so I will go back to my morning routine.
I go very early in the mornings from about 4:45=5:30ish.
M--Cardio 45 min
T--arms, back, chest, + cardio 20 min
W--Cardio 45 min
Th--abs and legs + cardio 20 min
F--Cardio 45 min
S-REST
Sun-REST
** I like my weekends off 0 -
I'm pretty laid back about my workout schedule. I'm a mommy and a pre-shcool teacher, so my free time can be pretty limited and not consistent from week to week.
My general (tentative) workout plan is:
Mon - bike ride 30-60 min
Tue -Yoga 90 min
Wed - walk/jog 30 min
Thu - yoga 90 min
Fri - none
Sat - bike ride 30-60 min
Sun - yoga 90 min
I also make sure I get in a 30 min walk/jog every day in addition to my other workouts.
Oh, and I never ever go to a gym. I prefer to use the wonderful trails and parks around my neighborhood.
So far, this is working for me. Nothing I do takes more that an hour or two, and is really enjoyable.
Sounds great. It's good that you enjoy it too. I should take more advantage of living a minute's walk from the beach (it's lovely and sandy although typically Scottish in that it's usually very windy and cold!!).0 -
I go very early in the mornings from about 4:45=5:30ish.
Wow! That's impressive. Especially before a full day of teaching. I prefer to go after school... I'm thinking a session of body combat/boxercise will be a great stress reliever after a day of teaching moody and awkward teens! :laugh:0 -
Monday
cycling loop 7 times
running/walking treadmill for 60 mins
500 crunches
BBL
30d shred
Tues
running treadmill/walking 40mins
500 crunches
100 Jumping jacks
30 day shred
Wednesday -
cycling loop 6 times
30D shred
100 jumping jacks
500 crunches
30 mins cardio on treadmill
Thurs
cycling loop 7 times
30d stred
100 jumping jacks
500 crunches
30 mins cardio on tredmil
BBL
friday
cycling loop 8 times
30d shred
500 crunches
30 mins cardio
Saturday
cycling loop 10 times
30d shred
500 crunches
100 jumping jacks
30 mins cardio
Sunday
cycling loop 5 times
30d shred
500 crunching
I try to do a little something on Sunday because that's "family dinner day".0 -
Monday
cycling loop 7 times
running/walking treadmill for 60 mins
500 crunches
BBL
30d shred
Tues
running treadmill/walking 40mins
500 crunches
100 Jumping jacks
30 day shred
Wednesday -
cycling loop 6 times
30D shred
100 jumping jacks
500 crunches
30 mins cardio on treadmill
Thurs
cycling loop 7 times
30d stred
100 jumping jacks
500 crunches
30 mins cardio on tredmil
BBL
friday
cycling loop 8 times
30d shred
500 crunches
30 mins cardio
Saturday
cycling loop 10 times
30d shred
500 crunches
100 jumping jacks
30 mins cardio
Sunday
cycling loop 5 times
30d shred
500 crunching
I try to do a little something on Sunday because that's "family dinner day".
Wow! This looks really good. I'm ashamed to say that I struggle doing 10 crunches, nevermind 500. Did you work up to that? I just downloaded the 200 situps app for my iphone. Has anyone used this?0 -
Monday
-Home-Bowlfex Treadclimber 30 minutes
Tuesday
-Local Gym-Treadmill 5 to 6 MPH 30 minutes
-Local Gym- Elliptical 20 minutes
Wedneday
Rest
Thursday
-Local Gym-Treadmill 5 to 6 MPH 30 minutes
-Local Gym- Elliptical 20 minutes
Friday
-Home-Bowflex Treadclimber 30 minutes
Saturday
-Local Gym-Treadmill 5 to 6 MPH 30 minutes
-Local Gym- Elliptical 20 minutes
OR
10K Bike Ride
Sunday
-Local Gym-Treadmill 5 to 6 MPH 30 minutes
-Local Gym- Elliptical 20 minutes
OR
10K Bike Ride
If I am really busy, I usually still try to workout, just for a little less time.0 -
It's great seeing all these routines. I like the idea of focusing on one muscle group per day so maybe weights focusing on arms one day and legs the next. I probably would have tried to just do them all at once.Wed - Hatha Yoga 90min
I'm normally a pilates girl but my gym doesn't have pilates at a time to suit. I've never done hatha yoga before but I'm doing it for the first time later in the week. What should I expect from a 90 min class?
i do hatha yoga twice a week. a lot depends on the instructor with any class but with mine, if you are comfortable with pilates then hatha yoga will come easily. pilates has a lot more movement in one area at a time- yoga more stretch and hold and then move through a couple different movements for different areas, hope that makes sense.0 -
Everyday for the next 30 days.
30 Day Shred + 1 Mile Run + Wii with the kids/cleaning/walks
I usually burn 800-900 calories in a day with that, so it works for now 0 -
Monday
cycling loop 7 times
running/walking treadmill for 60 mins
500 crunches
BBL
30d shred
Tues
running treadmill/walking 40mins
500 crunches
100 Jumping jacks
30 day shred
Wednesday -
cycling loop 6 times
30D shred
100 jumping jacks
500 crunches
30 mins cardio on treadmill
Thurs
cycling loop 7 times
30d stred
100 jumping jacks
500 crunches
30 mins cardio on tredmil
BBL
friday
cycling loop 8 times
30d shred
500 crunches
30 mins cardio
Saturday
cycling loop 10 times
30d shred
500 crunches
100 jumping jacks
30 mins cardio
Sunday
cycling loop 5 times
30d shred
500 crunching
I try to do a little something on Sunday because that's "family dinner day".
Wow! This looks really good. I'm ashamed to say that I struggle doing 10 crunches, nevermind 500. Did you work up to that? I just downloaded the 200 situps app for my iphone. Has anyone used this?
It was hard the first week. I was able to do 100, then I started adding more as I went along. You will get used to it after awhile. 0 -
It's great seeing all these routines. I like the idea of focusing on one muscle group per day so maybe weights focusing on arms one day and legs the next. I probably would have tried to just do them all at once.Wed - Hatha Yoga 90min
I'm normally a pilates girl but my gym doesn't have pilates at a time to suit. I've never done hatha yoga before but I'm doing it for the first time later in the week. What should I expect from a 90 min class?
My lifting days are usually a full body routine, but that's just the way I prefer to structure it. I've tried scheduling in days for different muscle groups but I really didn't enjoy that as much.
The hatha class I go to is wonderful for stress relief and "me time". We do a lot of stretching and holding poses and flexibility. Some sun salute and poses from the primary Ashtanga series. Some chanting and breathing and meditation. I always feel clean and level headed and relaxed after class. I've found myself incorporating a lot of the stretches into my post-lifting stretch time.0 -
careful with all those situps and crunches, watch and listen to you're lower back.
Cool thread though!
Fortnightly for me
me:
Monday: Squats - Bench - Pullups - Weighted Dips
Tuesday: Conditioning. which can mean: Sprints/kettlebell/parksession(like a circuit with sprinting,pulups,pushsup n stuff)
Wednesday: Squats - Press(overhead) - Deadlift
Thursday: rest/walk.
Friday: Squats - Bench - Pullups - Weighted Dips
Saturday: walk/assistance/circuit - basically whatever i feel i need to do
Sunday: Rest/Walk/Conditioning - depends on how i feel.
monday: Squats - Press - Deadlift
tuesday:Rest
wednesday: Squat - Bench - Pullups - Weighted Dips
thursday: Conditioning
friday: Squats - Deadlift - Press
Saturday: Rest/walk/assistance
Sunday: Rest (EARNED IT!)
Thats a fortnight for me. Sometimes i'll change things around, eg steady cardio in a morning instead of a full on circuit.
or just a rest/relax/strecth day in place of condition, totally depends on my body, specifically my lower back at the moment.
Again, i just listen to myself, haha.
I'll also swicth up something every two weeks. By that i mean, the order of the exercise complete, eg, Press first instead of squat etc. But squat is always before deadlift. Sometimes i'll change the grip/angle etc on the pressing stuff too. This is for the mind more than anything, works well to combat boredom, haha.
On "awesome" days, i'll add some other work, like Ukranian Deadlifts or Romanium Deadlifts on that day, or extra bench work, like DB bench or some inlcline. I add these ATLEAST once a fortnight.
Also, the amount of hard conditioning workouts i do also depends on my current rate of recovery. On really awesome fortnights, i'll get 5 or 6 in. on bad ones, where i'm tired from my job(usually from travelling) i might only get 1 in...but i always aim for 3 minimum.0 -
Monday - strength training
Tuesday - jump rope, or walking
Wednesday - strength training (working different muscles from Monday)
Thursday - rest. Hang out with friends. Unless hanging out with friends involves bowling or badminton. Then we do that instead of resting.
Friday- ideally, get in some more jump rope, but honestly, I probably rest.
Saturday or Sunday - Strength training on one day, jump rope on the other.0 -
Monday - strength training
Tuesday - jump rope, or walking
Wednesday - strength training (working different muscles from Monday)
Thursday - rest. Hang out with friends. Unless hanging out with friends involves bowling or badminton. Then we do that instead of resting.
Friday- ideally, get in some more jump rope, but honestly, I probably rest.
Saturday or Sunday - Strength training on one day, jump rope on the other.
Jump rope sounds good. How many cals do you burn when you're doing that?0
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