Weekly workout routines (please share yours)

katherineleggett
katherineleggett Posts: 129 Member
in Fitness and Exercise
My routine (on a good week)
Monday: gym-run, abs, squats. Swim : 30
Lengths
Tuesday: 5k
Wednesday: off
Thursday: aqua fit
Friday : gym-run. Swim-30 lengths
Saturday and Sunday off

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    edited February 2019
    Monday easy run/weights
    Tuesday rest day
    Wednesday speed work
    Thursday easy run/weights
    Friday rest
    Saturday long run
    Sunday cross training

    ETA training for a half
  • ccrdragon
    ccrdragon Posts: 3,374 Member
    edited February 2019
    Typically:
    Monday - weights (full body routine with 2 lifts per major group: legs, chest, shoulders, back)
    Tuesday - cardio intervals and abs
    Wednesday - weights (full body as well with different lifts than Monday)
    Thursday - cardio intervals and arms
    Friday - weights (full body - see Wednesday and Monday)

    Some weeks I will skip the full body weight routine and do pairs like legs/chest, back/shoulders, but I always do weights Mon/Wed/Fri.

    I also stay active on the weekends doing stuff around the house and yard work.

    eta for spelling
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    I was just getting back into the swing of things after my usual winter hiatus (not completely, but exercise is much more erratic in the winter for me)...but I royally jacked my left knee up ice skating with my kids so I don't know when I'll be back at it.

    Monday - weights
    Tuesday - 8-10 mile ride
    Wednesday - 8-10 mile ride
    Thursday - weights
    Friday - Rest day
    Saturday - 12-15 mile ride
    Sunday - 12-15 mile ride (or sometimes a longer 20-25 mile ride)

    I try to get in 40-50 miles per week which isn't nearly as much as I used to do, but this fits my schedule and other life goings on better. Sometimes I might sub a ride with a hike or rock climbing or something.
  • DomesticKat
    DomesticKat Posts: 565 Member
    I follow a strength program and do some cardio.

    Tuesday - Upper body
    Wednesday - Lower body
    Thursday - Rest
    Friday - Upper body
    Saturday - Lower body
    Rest on Sunday and Monday. Usually throw two days of cardio (running) somewhere in there.
  • nicoleseph0321
    nicoleseph0321 Posts: 38 Member
    Training for a half marathon right now so it’s-

    Monday- run + kettlebell EMOM/tabata class
    Tuesday- speed&agility
    Wednesday- run
    Thursday- circuit training AM class + cardio/core PM class
    Friday- run
    Saturday- rest day
    Sunday- long run
  • Silent_Soliloquy
    Silent_Soliloquy Posts: 237 Member
    edited February 2019
    May be modified due to extreme weather, but the plan is:

    Monday - long slow run (10k this week)

    Tuesday - cross train (battle ropes, calithenics, boxing) (50 minutes this week)

    Wednesday - stretcbing and weights

    Thursday - race tempo run (5k this week)

    Friday - boxing, speed and heavy bag

    Saturday - gentle run... however long feels good (5k min, 10k max)

    Sunday, rest
  • PWRLFTR1
    PWRLFTR1 Posts: 324 Member
    Sunday: OHP, DL, accessories
    Monday: Bench, accessories
    Tuesday: Squats, accessories
    Wednesday: Rest/Mobility
    Thursday: DL, accessories
    Friday: Squats/Bench
    Saturday: Rest/Mobility
  • AllOutof_Bubblegum
    AllOutof_Bubblegum Posts: 3,646 Member
    M: High volume legs, cardio
    T: Chest, back, cardio
    W: heavy legs
    Th: Bi tris and cardio
    F: Legs, glutes
    Sa: shoulders, cardio
    Su: rest
  • Running2Fit
    Running2Fit Posts: 702 Member
    Like several people who have already posted, I’m training for a half marathon:

    Mon - Easy run
    Tues - Elliptical/Strength Training
    Wed - Interval training
    Thur - Elliptical/Strength Training
    Fri - Rest
    Sat - Long Run
    Sun - Rest

    Eventually, I will move up to four run days a week
  • RunnerGrl1982
    RunnerGrl1982 Posts: 412 Member
    Sunday: Rest
    Monday: Easy Run | mid-distance
    Tuesday: Easy Run | short-distance
    Wednesday: 2 mile warm up + speed work and/or interval training + 2 mile cool down + strength training (short workout)
    Thursday: Easy Run | short - mid distance
    Friday: Rest and/or strength training
    Saturday: Looooooooooooong run

    Average weekly distance: 40 - 50 miles

    Notes: Currently in the meat and potatoes of marathon training, scheduled to run in March. :smile:
  • swirlybee
    swirlybee Posts: 497 Member
    Monday: Rest
    Tuesday: Judo
    Wednesday: weights (deadlift, squats, curls, OHP, renegade rows)
    Thursday: Judo
    Friday: Judo
    Saturday: bike (20-30 miles)
    Sunday: bike (20-30 miles)
  • StargazerB
    StargazerB Posts: 425 Member
    I follow an upper lower split program for strength training, it's a mix of weights and calisthenics. I also try and get 1-2 cardio days in there and 1-2 days of yoga. I do these on strength days or rest days, whatever happens to work with my schedule. I make sure to have at least one day of complete rest per week.
    M- upper
    T- lower
    W- rest
    T- upper
    F- lower
    S- rest
    S- rest or extra lower day
  • firef1y72
    firef1y72 Posts: 1,579 Member
    edited February 2019
    I do something every day of the week, I've built up to this and dial intensity back as necessary as well as having a full 24 hours rest from sat morning to Sunday morning.

    Sunday : long run (up to 17miles so far but marathon training)
    Monday : PT - this is now deep stretching
    3.1mile recovery run, shoulders/arms, tabata and barbell classes.
    Tuesday: 3.1mile run, stair workout with PT, zumba, insanity and boxercise classes
    Wednesday: 30min sprint training with PT, either mid length easy (half pace) run, or 3.1miles tempo on treadmill, abfocused workout, zumba class
    Thursday: 30min hill intervals (either outside or on treadmill), chest/back, 30min PT (this varies week to week), circuits class
    Friday: 1.5-3.1 mile run (depending how I feel), tabata and total body conditioning classes, 30min PT (again varies depending on what else we've done in PT and classes)
    Saturday : 3.1 mile run to bootcamp and bootcamp (finished by 10.30 then I don't do anything until 10.30 Sunday when I do my long run

    Eta : I'm training for 2 marathons 2 weeks apart, so need to be used to running while tired
  • midlomel1971
    midlomel1971 Posts: 1,283 Member
    edited February 2019
    Usually mine is:

    Mon - Circuit Express at the gym (a mix of upper and lower machines and cardio that takes 30 minutes to complete) and a few added leg machines, walk on treadmill 4.0 pace (20 minutes), walk at lunch moderate pace (20-30 minutes)

    Tues - Combo of running/walking on treadmill for 30 minutes, Fitness Blender ab workout video (about 10 minutes), walk at lunch moderate page (20-30 minutes)

    Wed - same as Mon

    Thur - same as Tues

    Fri - same as Mon & Wed

    Sat - spin class at the YMCA or walk/run on the treadmill

    Sun - off, but I usually at least take a nice walk

    As soon as it gets warm I'm going to start 5K training on my non-strength conditioning days
  • CowboySar
    CowboySar Posts: 404 Member
    Sun - Chest Tricep
    Mon - Legs
    Tues - Off
    Wed - Back
    Thurs - Shoulder and extra chest
    Fri - Arms
    Sat - Off

    RP programming
  • tylenzer1258
    tylenzer1258 Posts: 6 Member
    7 days a week 60 minutes of running /cardio for 5.5 miles
    And 5/7 days a week of total body /strength
  • MelanieCN77
    MelanieCN77 Posts: 4,047 Member
    Monday: Short road or treadmill run AM, skate PM
    Tuesday: Core and Upper body
    Wednesday: Long road run
    Thursday: Machine cardio and very light legs
    Friday: Trail run
    Saturday: Core and Upper body
    Sunday: Yoga and walking
  • lporter229
    lporter229 Posts: 4,907 Member
    I am training for a marathon, but, unlike in the past, I am opting for a bit lower mileage and more focus on strengthening and stretching. My plan looks like this:

    M: Strength training+ 60 min plyo class
    T: Speed work, 4-6 miles total + stretching
    W: Strength training, 30 minute on bike trainer or elliptical and yin yoga class
    Th:8-10 miles with half at tempo pace
    F: rest (stretch and walk)
    Sat: Long run
    Sun: Recovery run and stretch
  • Steff46
    Steff46 Posts: 516 Member
    I'm training for a half ironman. My plan looks like this:
    M: Rest
    T: Bike
    W: Run
    Th: Swim/Bike
    F: Swim/Run
    Sat: Long Bike/short run
    Sun: Long Run

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