Survey - What's Your Weekly Exercise Routine?
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I switch up the workouts with Supersets, Giant sets, Heavy weight, Light weight and specific exercises for each muscle but in general its the same. I also change the duration of Circuit training vs Cardio. One week I will spend more time on Cardio the other week on Circuit training but I do both each day. Just trying to keep my body guessing.
Monday - Circuit train - chest/back - Cardio Bike, treadmill or basketball
Tuesday - Circuit train - Shoulders/Core - Cardio Bike, treadmill or basketball
Wednesday - Circuit train - Legs/Arms - Cardio Bike, treadmill or basketball
Thursday - Circuit train - Chest/Back - Cardio Bike, treadmill or basketball
Friday - Circuit Train - Shoulders/Core - Cardio Bike, treadmill or basketball0 -
Mostly Cardio focused at the moment.
Mondays - Gym - Mostly Tread Climber (40 - 60 mins) sometimes with some cross trainer/running thrown in.
Tuesdays - Cycling
Wednesday - Gym - Mix and Match 15mins on 3 to 4 pieces of equipment/excersizes (Swimming/Rowing/Cycling added to mondays) or sometimes I'll do a weights session.
Thursdays - Cycle or Gym.
Fridays - Depends how I feel, gym in the morning or nothing.
Saturdays - rest up.
Sundays - Cycling
I also walk to and from the station in the mornings rather than catch the bus, that adds 30min walking to my totals. Though this evening I did get the bus home as It was shovelling rain.0 -
Monday through Saturday Power 90, whatever the schedule says Sculpt - Sweat- repeat! On Day 60!!0
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I do cardio 7 days a week. Most days I do about an hour of cardio, occasionally I will only do 30 minutes.
I do strength training 2-3 days per week.
I try to do some type of yoga at least 2-3 days per week.
I just recently started doing pilates and hope to keep that up at least 1 day per week. Actually I would like to increase that to 2 times per week...we'll see.0 -
Monday - 1 hour CrossFit
Tuesday - 1 hour HIIT training
Wednesday - 1 hour CrossFit
Thursday - 1 hour Personal Trainer
Friday - CrossFit
Weekend - usually off, or I'll get in some cardio (run or elliptical or tabata skipping)0 -
Let's see...
M - Weight training 1hr (Pull)
T - HIIT+Abs circuit 20-30min
W - Weights (Legs)
TH - HIIT+Abs circuit
F - Weights (Push)
]0 -
Haven't got a structured plan yet but this has given me some good ideas!0
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I am at the gym a minimum of once per day, seven days a week.I am one of a handful of people at my gym to do both personal training and group fit classes, most do one or the other. This is the breakdown
Sunday: 1/2 hr-1 hr cardio
Monday: AM- 1/2 hr-1 hr cardio
PM- Cardio Camp
Tuesday: AM 1 hr with personal trainer
PM- 1/2 hr cardio
Wednesday AM- cardio
PM- Turbo Kick
Thursday AM Cardio Camp
Mid-day- weights and cardio
PM cardio
Friday AM and PM cardio
Saturday weights and cardio0 -
Day 1:
Bicep (hammer curls 2x12 reps; 2x12 cable curls; 2x12 preacher curls)
Chest (incline DB press 2x12reps; Push ups with feet on Stability ball 2x12 reps; Pec Deck 2x12; Cable Crossovers 2x12 reps)
Cardio and Abs at least 3 different ab exercises each 3 x to fatigue
Day 2:
Cardio (4K run outside)
Day 3:
Quads (Smith Machine 3x10 resp; Leg Press 3x20 with low weight; Walking Lunges 3x8 reps; Leg Extensions 3x 8 slow {pause half and at top, then pause halfway down repeat} then 8 fast reps)
Glutes (Plier squats 3x20; Bulgarian lunges 3x10; Sumo squats 3x10)
Cardio & Abs
Day 4:
Cardio (4-K run outside)
Day 5:
Back (T-bar 3x12reps; seated row 3x12; Pull downs in front 3x12; DB Row 3x12)
Triceps (Push downs 2x12; Tricep Press or Dips 2x12; Kickbacks 2x12)
Calves (Standing calf raises 2x12, seated calf raises 2x12)
Cardio & Abs
Day 6: DAY OFF
Day 7:
Shoulders (Shoulder Press 3x12; Side raises 3x12; rear pec deck 3x12; front lateral raises 3x12)
Hamstrings (Deadlifts 3x12; Leg Curls 3x12; Hamstring Mega Blaster with stability ball 3x12)
Cardio
VARIATIONS For Leg workout
Leg Extensions: Lightly 4x15
Front Squats: 4x10 (point feet 30 degrees out. Bar on front shoulders)
Hack Squats: 4x10 (feet point forward, hold bb in back, do squat) or even sled hack squats (lying on incline)
Leg Extensions: Heavy 4x10-15
One Legged Leg Press: 4x10
Alternating Lunges: 3x15
I decided to take it down a notch for a couple of weeks so I am doing the exercises like Body for Life:
day 1: Upper body, day 2 cardio; day 3 lower body; day 4cardio; day 5 upper body; day 6 cardio; day 7 rest. Then switch up upper and lower body the following week.0 -
So far this week:
Monday - Nothing. Was Bank Holiday in the UK and had a busy weekend so rested up.
Today - 50mins on the Treadclimber followed by 10mins Swimming.
Just thought it would be a good idea to track it
Saturday I helped my mom move, was 3rd floor flat (it's a penthouse, low block) and after the first trip up the lift broke trapping a a family of 4, so ended up carrying everything up and down the stairs. Now THAT was a good work out Stair Climbing with heavy loads, Great fun.0 -
Mon, Wed, Fri Yoga and Strength training on my Wii Fit Plus for about 50 minutes
Tue, Thu, Sat Aerobics (free step, adv step, and a variety of games) on Wii Fit Plus for about 45 minutes.0 -
I barely make it to the gym 2x a week for 20 minutes of cardio on the treadmill. My goal for January is to increase my exercise.0
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I work out with a personal trainer 4-5 times a week (Weights and 45 minutes of cardio/day) Plus hiking one day a week.
I burn from 1600 to 2000 calories per day during total work out time (weights and cardio) and on hiking days i burn about 750-900 calories.0 -
I "try" to do it that way:
Monday: 40-60 minutes Cardio (Zumba) + Arms (gym)
Tuesday: Abs (home)
Wednesday: 40-60 minutes Cardio + legs (gym)
Thursday: Abs (home)
Friday: 40-60 minutes Cardio + Arms (gym)
Saturday: break
Sunday: 90 minutes Cardio (zumba)
But I tend to not make it the way I plan it0 -
I switch it up all the time to help prevent a plateau & keep my body guessing! I workout 3-4 days a week for 45-90 minutes. Here's a list of the various workouts I do & often combine several of them for a total body routine:
Treadmill - running 6.3 mph
StairMaster - level 6, 20 min
Erg (row machine) - 20 min
Swimming, Freestyle - 45 min
BodyPump - 60 min full body lifting class
Strength training - various machines, dumbell workouts, etc
And then more that I don't really consider a workout because its so much fun for me, like hiking, canoeing, fishing, and mountain biking!0 -
Capoeira (mixed cardio-stretch-strength all in one workout):
Monday (90 minutes)
Wednesday (120 minutes)
Saturday (70 minutes)
Monday to Friday: climbing 5 floors of stairs, at a minimum of two times a day as I refuse to use the elevator at work. Unless I have to carry a big box or many bags. Then I take the lift ;-) Oh and weather permitting, I walk the dog 20 minutes a day.
That's it for now...0 -
Mine is:
Monday: New Rules of Lifting for Women
Tuesday: aquabiking
Wednesday: Easy run (30-40 minutes)
Thursday: NROLFW
Friday: rest/walk dog
Saturday: Run (30-40 minutes)
Sunday: Rest/walk dog
Of course I walk my dog more often, but on my rest days I'll go a bit further with him.
I also play some dancing games on the wii whenever I feel up to it, especially on one of my rest days or instead of aquabiking.0 -
I have been doing quite random workouts (mostly workout DVDs).
Here is my new plan, starting today (why wait for the new year?):
Monday: Strength/Yoga, maybe some light cardio if I have a lot of time
Tuesday: Run 2.5 miles + Stength (lower) + 30 mins optional extra cardio
Wednesday: 30 mins crosstraining + abs
Thursday: 2 mile run + full body strength (50 mins)
Friday: Rest + (sometimes yoga)
Saturday: 40 mins crosstraining + Upper body strength
Sunday: 3 mile run
The running is where I'm at now, and it is increased each week.
Edit: The running/crosstraining is from am 8 week training program for a 10k0 -
On a normal Week
Mon: Body Attack, Body Pump, Body Balance, Zumba
Tues: Body Combat and Pump but now I think it will be circuits
Wed: Attack and Yoga
Thurs: Combat and Balance
Friday - rest
Sat: Pump, attack, combat
Sun: Rest
Walk 2 miles to work everyday and try to nip about for 30-45min walk during lunch.
Looks more intimating than it really is, as classes are 45-60mins0 -
Strength Training every other day for 1-2 hours
Cardio every other day for 1 hour.0
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