Gym Routines?

My routine won't help you. All barbell/free weights.

If you're ok with machines, then do the machines. Maybe break it up into the upper body machines one day, and the lower body machines the next day.

I follow a structured lifting plan, its not boring because I am able to progress and keep challenging my body. I do a little running as well, I don't just throw on shoes and run, I have a plan to challenge myself running as well.

I think having fitness goals, strength goals, aesthetic goals, etc. are things to work towards and find the right exercise or program that helps you reach those goals.

The only thing I use the gym for is lifting weights. I loath stationary cardio and I would never join a gym just to do cardio. I mostly road cycle for cardio, along with some hiking and rock climbing. The stationary work that I do is usually due to weather and I have an indoor bike trainer at home as well as a rowing machine...I don't use them terribly often as I don't really like stationary, indoor cardio.

I'm not a big fan of running, but I would opt for that outdoors any day of the week and twice on Sunday over going to a gym and droning away on some piece of cardio equipment. If I were to go to a gym to get my cardio work in, I'd likely choose a class...I used to do spin class a lot in the winter and that was pretty fun even though it was stationary.

I see you don't want to use weights but that's mostly what my routine is. I lift weights every other day. One day is chest, triceps, abdominal, and the other day is arms, back, and abdominal. I still need to incorporate a leg day. I also try to get 40 minutes of walking in each day. In between that I like to skateboard which is excellent cardio.

I decided some time ago to take all the money I was spending on my gym membership and just buy the equipment to start a home gym. For a little under $400 I was able to get a flat/incline bench press and free weights. I add onto what I have from time to time. But there is so much you can do with that equipment. I also love not having to wait around for people to finish up on the bench press. That was a common occurrence when I would go to the gym. The only thing I miss is access to a swimming pool.

If you like cardio machines try the concep2 rowing machine. It will give you an almost full body work out and the concept2 site has virtual challenges you can participate in which may keep you engaged.

If you are not wanting to do free weights, how about a machine weight lifting programme?

You could alternate your days, machine cardio one day, machine lifting the next.

Who knows, one day you may find you want to incorporate some dumbbells then later a barbell.

Here are a couple of machine lifting routines.
A full machine work out
https://www.bodybuilding.com/content/ultimate-beginners-machine-workout-for-women.html

A good read and 3 options for a basic work out.
https://bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/

The concept2 site
http://www.concept2.com/indoor-rowers/training

Cheers, h.

When I only had machines, I would do a circuit of treadmill (5-10 min) upper machine push-pull(like chest press/row or lat pull, pec fly/back fly), bike(5-10 min) lower machine push-pull (leg press or ext/ham curl) elliptical (5-10min) bicep curl/tricep push down...and repeat 3x...
Now my routine is usually cardio in the morning (like kickboxing), weights 2-3x afternoons, run other afternoons, Friday evening off, circuit training Saturday, run Sunday. It can change, but that's the general idea.

Going to try starting next week
Monday lifting, Tues Cardo kick boxing class, Wed boot camp class, Thursday Spinning (not in a class will be using a video in Spin room), Friday lifting.

poss40 wrote: »

Hi All,
46 year old at 80kg
Need to rejoin gym but don’t want it to be same old boring routine that makes me quit after two months. Zero chance of any free weights from me but cope okay with machines. Have traditionally done 20mins each on treadmill (walk/jogging), 20mins bike, 20mins elliptical....
What’s your routine?

My main advise to you would be invest in some sessions with a personal trainer to help spice up your workouts.
I train minimum 4 times a week and do on average 45-60 mins cross trainer cardio (due to a lower back SI joint injury I can’t unfortunately run at the moment), mixed with free weights, mat work and TRX.

YouTube is brilliant for inspiration also. There are plenty of Fitness channels with routine ideas. Type in for example “10 core exercises” “Dynamic cardio routines”, “10 TRX Lower Body exercises”. There’s tons of fab new gym exercises out there for you to help your workouts stay fresh and increase your fat burning and fitness gains.