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What Was Your Work Out Today?
margaret_anne
Posts: 8 Member
I am often going on to Instagram to get work out ideas, as I follow a few trainers who post videos. I work out 5-6 days a week and like to mix it up & try new things. I thought I would start a discussion and have people post their work outs. Maybe give each other some good ideas! If I stick with the same thing over and over I get booorred.
MY WORK OUT TODAY:
30 min on treadmill, alternating speeds walking & running
Squats with kettlebell
Overhead press to squat with 40lb. bar
Mountain climber/burpee/pushup circuit
10 minutes of stretching to end
Total time: 1hr. 10 min.
Age: 47
Current weight: 162
Goal weight: 142
MY WORK OUT TODAY:
30 min on treadmill, alternating speeds walking & running
Squats with kettlebell
Overhead press to squat with 40lb. bar
Mountain climber/burpee/pushup circuit
10 minutes of stretching to end
Total time: 1hr. 10 min.
Age: 47
Current weight: 162
Goal weight: 142
194
Replies
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Powerlifting training, leg focused. Over 1.5 hours of hell. :laugh:65
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Rest day, woop woop :bigsmile:47
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My exercises are based on the book Strength Training for Women by Joan Pagano. Her exercises mostly top out at 12-lb dumbbells, but I've been going heavier as my muscles adapted.
Work Out So Far
5 minutes warmup (body ball reaches, ball-to-knee touches, ball plies; shoulder rotations with fitness band, waist side stretches with fitness band, waist circles with fitness band)
Lateral lifts on stability ball
20 pushups with a touch
40 pushups on stability ball
chest presses on stability ball
front and shoulder raises
Ys & Ts on stability ball
Biceps 21s
Biceps curls on stability ball
Triceps kickbacks
Triceps extensions on stability ball
60 waist side crunches
10 dead bugs with 10-second hold
15 deep abs ball transfers with 10lb pilates ball
40 planks with knee bends
7 minutes of stretching to end.
Total time so far: 1 hours 12 minutes
Will do 75 minutes on fitness glider later.
Age 46
Current Weight 149.6
Goal Weight 13553 -
I will be throwing rocks and sweeping for two hours this evening. I love curling.
73 -
These are GREAT. Kickass actually :-)17
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12 miles on my road bike...43 minutes36
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Upper body on hypertrophy program today.9
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hiit - 10 sets of sprints for 60 seconds each with 30-45 seconds rest in between to warm up;
biceps & back for weights - seated rows, lat pulldown, renegade rows (yay), hammer curls, bicep curls, back extension & planks;
15 minutes cycling to finish off30 -
Heavy shoulders/triceps...drop sets on rear delts. It took almost 2 hours...and I almost barfed.29
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Hmm, it's Tuesday, so it must've been spin class. Tomorrow, Wednesday, it'll be rowing (on-water if the weather doesn't defeat me - it's almost end of season here in the soon-to-be-frozen North).
M-W-F-Sa rowing in season, Tu-Th spin all year, various things replace the rowing in Winter (including a bit more sluggish hibernating than I do in Summer, realistically).16 -
Spin class for me today, too!!!17
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I workout at home. Today was
Jillian Michaels Slim 60 - Intermediate Day 16
Alternating Squat to Curtsey lunge
Stiff leg Deadlift
Jump Squats
Pulsing Lunges (left side)
Front Lunge to Side Lunge (left side)
repeat (changing from left to right side)
Hammer Curls
Bicep Curls
Rock Star Jumps
Warrior 3 (left leg)
Crescent Pose with Reverse Flies (left leg)
repeat (changing from left to right)
Alternating Renegade Row
Alternating Leg Press in Bear
Bear Kicks
Superman Swimmers
Extended Plank
Repeat
And Just Dance for 30 mins nonstop shuffle mode for some cardio.
22 -
Full body stretch and light cardio to warm up
Bench: 6 sets of 5 reps @ 155 lbs, last 2 sets paused for 3 seconds
Cable Row: 4 sets of 12 reps @ 120 lbs
Superset X4
Facepulls: 4 sets for 30 reps @ 35 lbs
Lateral raises: 4 sets for 15 reps @ 25 lbs
Tricep Pushdown: 4 sets for 15 reps @ 45lbs
Bicep Cable Curls: 4 sets for 15 reps @ 30lbs
Drop set on Cable Row and finish with stretching
Night time:
20 minute HIIT Program8 -
Morning- 30 mins stair climber, Strenght gym class 1hr, 30 mins elliptical
Evening- kickbox cardio gym class 1 hr19 -
Recovery day for me...
3 laps around my apartment complex. 1st lap power walk, 2nd lap slow run, 3rd lap power walk.
distance: 2.49 miles
time: 36:52
age: 61
47 -
AM: Pilates and bodyweight work
PM: 2 mile brisk walk & kettlebells18 -
4km run to work, 4km back then an 8km cycle with my kids bike trailer. I will also cycle home.. So will cycle another 8km. Total time 20 + 20 + 30 + 30 = 1hr4018
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Yesterday 30 minutes elliptical, some abs/core and low weight full body resistance, various things. I'm doing a 10k Thanksgiving so have switched my usual gym split to just 2 days a week full body, as I'm trying to up my mileage and running 3-4 times a week until the race. Today I'm doing 5 miles and stretching and that should be it.12
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I will be going to 9Round. It's a 30 minute HIIT Kickboxing workout. Awesome.7
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In the AM it was a 15-minute hill climb on the elliptical and 10 minutes of lower body and ab workouts on the floor, then 15-minute walk in the afternoon, and then a 30-minute HIIT at night rotating between a 500m run/sprint, 15 med ball squat lifts, and 15 leg raises..as many rounds as possible in 30 minutes.11
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I follow a 12 week guide that has daily cardio (HIIT/LISS alternating) and then strength circuits. Today was lower and upper body; should also have been 11 minutes of HIIT, but I was too time crunched because I merged two days together since I missed yesterday's gym time to vote. There are 2 circuits each day with 3 moves per circuit. For each circuit, you do 10 reps of each move and then repeat as many times as possible for 5 minutes, rest 1 minute, repeat circuit. Reps escalate to 15 at week 5 and 20 at week 9. Here were my totals for the day:
60 fire hydrant kicks each side
2 minutes of flutter kicks
60 star jumps (killer)
60 alternating jump lunges each side (also killer)
60 basic weighted squats
60 basic weighted squats with leg lift each side
60 90 degree arm raises
60 plank shoulder taps
60 pushups (10 from my knees - still building up strength!)
60 reverse curls to side press
60 standing shoulder flies
60 one-legged push-ups (30 each side) (30 from knees)
Tomorrow is 32 minutes of 5 min run/3 min walk cycles (following a C25K program), then core circuits. Core moves will be: criss cross legs, knee tuck crunches, weighted straight arm climbs, reverse crunches, genie sits and six inch holds.
17 -
Today I played 90 minutes of tennis.
Tomorrow, I do my track workout. It's for developing speed. It is supposed to be timed. But I don't bother with that, except for the time for the rests.
It is:
1600 meters (4 times around the track)
2 minute rest
1200 meters (3 times)
2 minute rest
800 meters (2 times)
1 minute rest
Then 200 meter sprints X six. You are supposed to rest only 1 minute between the sprints. I probably take a bit longer. But I also try to run the sprints absolutely as fast as I can.9 -
Is the stair master a workout? It sure felt like it, all fifteen heart-pounding, brow-sweating minutes of it. I’ve increased my time by 5 minutes each of the last three visits to the gym, but on a slow setting for now.
The elliptical kept my arms and legs pumping for 20 minutes after the stairs, then i finished up 15 minutes on the treadmill @3mph.
15 -
Rowing machine today:
The 45 min workout on Concept 2's workout of the day page. This time it was even 45 min for me!
6 x 1000m/3 min easy
And because I'm a good PT patient (or try to be more often than not):
Leg press
Leg extension - and before anyone does the "but not safe!" thing, my physical therapist has watched me use leg extension machines for what probably amounts to at least 12 hours at this point (I've been seeing her for both knees for nearly two years). I'm also very good at not pushing myself too hard. If she was worried about me getting hurt she wouldn't have me do it (we joke that if I get hurt because of her she'll get yelled at by my orthopedic surgeon which is a scary prospect
). 6 -
T25 Beta Ript Circuit then jumped on my elliptical for 10min of HIIT
4 -
A 110-minute walk (net; I had some errands to do, deliberately took a circuitous route, deducted the time spent not walking) followed by strength training.
5 minutes warm-up
30 minutes lower body (front squats, side squats, forward lunges, bent leg-lifts)
7 minutes cooldown stretches7 -
Goblet squats. 4 sets 8 reps
Walking lunges. 3 sets 8 reps
Leg curl. 3 sets 10 reps
Cable machine crunch 3 sets 12 reps
Some calf raises.
15 minutes low intensity cardio7 -
I was supposed to do my weights workout this morning but my stupid fitbit alarm didn't go off.
Hopefully I can get it done tonight after work. 4 -
Leg day!
4 sets walking lunges (about 16-20 per set) w. 25 lb dumbbells
4 sets of 10 squats w. 145 lbs
3 sets quad extensions w. 50 lbs
3 sets 20 calf raises/10 leg press w. 275 on leg press machine
1 set king squats (not sure if that’s what they’re called??) holding 1 plate8 -
Rowed 5000m on the Concept2 today. Man it's been a while since I did that....6
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