Ladies! What does your weekly workout plan look like?

Back in July I was walking maybe 40-60 minutes a day in ten minute increments. Now I lift weights three days a week and run or do calisthenics three to four times a week, with an agility/plyometric workout at least once a week, and yoga or stretching almost every night. I haven’t stopped walking either. If you told me back in July that I should start doing then what I’m doing now, I would have laughed in your face, or I’d maybe have tried it for a week or two and given up. I needed to build up to what I’m doing now! I expect that my weekly plan will continue to change and grow over time, both to stay challenging and enjoyable, and to reflect whatever other demands I have on my time. I don’t intend to go back to where I was before, though!

When I started (this time) I worked heavily with a trainer at first, who had me doing metcons and strength days with her, and then on the elliptical M W and doing yoga on off days, with full rest once or twice a week. Our second round I'm only seeing her a 1/2 hour once a week (she gets me started and then I finish on my own which is great for confidence), and then do steady stairs M, HIIT stairs W, a 30-40 Metcon on Th, and rest for the weekend.

It's been a pretty steady increase in intensity, and our focus shifts, like now I'm training for a race, and before I just wanted to not weigh 200 anymore.

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Lara, it's a Metabolic Conditioning workout... kind of a circuit with several different exercises, and breaks to catch your breath. The exercises are meant to be hard though, and tend to be somewhat full body. Things like a squat to pick up, lift, and slam a sand ball on the ground 12 times. Not impossible, as from what I've gathered, you want to be able to do the full list 3+ times though, but I'm sweating before I'm through the first round. I guess it helps burn more calories for hours afterward?

When I started, I just did random stuff. Then, I followed SL 5x5, then switched to 5/3/1 (started training for powerlifting); now, I have a program from my PL coach.

I have a lot more volume on my compound lifts.

Sunday- squats+heavy leg accessories
Monday- OHP+heavy shoulder accessories
Tuesday- deadlifts+heavy back accessories
Thursday- Hip Thrusts+high rep legs
Saturday- bench+heavy chest accessories+high rep shoulders

I started with more tennis than anything else, playing 5 or 6 days a week. Injuries caused me to switch over to cycling. It's too cold to be outside and there are only a couple spin classes a week that work well for me so I have been much more focussed on strength training lately. Back when I was playing the most tennis I was lifting weights (dumbbells) at home too, but I wasn't consistent about it. At one point we added a squat rack to our home gym and I started SL 5x5. The second time I hurt my back following the program I gave up and started using the machines at the gym, hoping it would be safer. I hurt my back there too, but just once. I've stuck with that for a couple years now and am still going 3 days a week, but recently added back in compound lifts (NROLFW). Of course I tweaked my back again, but i only needed a week off and I'm confident I can avoid the problem in the future.

If it's not already obvious, I seem to be injury prone. I've had a long list of strains and sprains along the way but I keep finding ways to stay active. We have an elliptical and a rowing machine that help with that goal.

Summer's coming and I hope to add more social exercise back in to the mix, specifically golf and a little tennis, as well as cycling trips with friends.