Who works out 5 days a week?

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Replies

  • FrostyBev
    FrostyBev Posts: 119 Member
    Mon-Fri I swim 1-1.5 miles freestyle non-stop.

    Tue-Thur I've added an hour of lifting in addition to my swim. Two exerercises for all major muscles. 4 sets of declining reps while increasing weight. IE: dumbell bench 12x 50lbs , 10x 60lbs, 8x 70lbs, 6x 80lbs

    Take either Sat or Sun off depending on my schedule and swim on the day that isn't resting.

    I was doing a Full indoor sprint Triathlon every Thursday but I tweaked my knee and so I'm resting it up. 1/2 mile swim, 13 mile stationary bike, 5k run on track.

    10-15 minutes of stretching daily.
  • I start to get crabit If I don't

    Monday at the gym , squats , incline dumbbell press and flyes , and upright rows ( or variations of routine) followed by a 30-40min run/jog

    Tuesday 1 hour Jiu Jitsu and 1 hour Muay thai

    Wednesday - planks and v situps, push presses and alternating wide shoulder presses , 30-40 min run.jog

    Thursday 1 hour Jiujitsu and 1 hour Muay Thai

    Friday - Overhead squats , deadlifts, pullups and dips, sometiems some lunges too , depends how my legs feel tbh haha. 30-40 min run/jog


    Weekend I usually work longer hours , still enjoy getting a run in though
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  • Zoekat05
    Zoekat05 Posts: 99 Member
    I'm marathon training right now, so a typical week looks like this:

    Mon - 5M easy run plus weights/core
    Tues - 8-10 miles with 4-5 tempo miles
    Wed - Rest
    Thurs - 7-8M run
    Friday - 6-7M run plus weights/core
    Sat - 2 hour spin class
    Sun - Long run (16 - 22 miles)

    I also stretch after every workout and use the foam roller several times per week for recovery.
  • TheFitnessTutor
    TheFitnessTutor Posts: 356 Member
    5-6 days a week. Each day is a major compound lift and a few supporting actors. Today was squats, ghr's, dumbbell romanians, couple of leg extensions/curls. I don't really write or do a routine. I rarely do abs or cardio. Just no need unless competing.
  • Pebble321
    Pebble321 Posts: 6,423 Member
    Usually I work out 5 - 6 days a week - though I have only set foot in a gym about 3 times in the last year (when I've been staying at a hotel and its raining outside).

    My weeks have been looking like this:
    3 shorter runs (3 - 6 miles) on weekdays
    1 long run (8 - 14 miles) on the weekend
    1 or 2 days strength training
    1 day walking
    1 rest day (with a little bit of walking in there, but that is usually walking to the pub so I don't really count that as exercise!).

    I've been training for a half marathon so my runs have been getting longer and longer but they will slow down a bit, maybe only 3 days running for the next few months. My plan for the next little while is:
    2 short runs (3 - 8 km) on weekdays
    3 days strength training
    1 - 2 days walking
    1 long run
    1 rest day (still going to the pub!)
  • ash190489
    ash190489 Posts: 587 Member
    Hey there,

    My goal originally was 3 days per week, however I seem to have stuck with approx. 5 or 6 days per week. I do find I get obsessed with something and then I get really bored of it and need something new and then eventually go back to it. At the moment I am just going to my 24 hour gym and doing a mix of cardio and weights.

    100 - 150 calories - Stationary Bike at between 22km/h - 30 km/h
    100 calories - Treadmill doing a mix fast walking (7km/h), jogging (9km/h) or running (10/11 km/h).
    100 calories - Cross Trainer machine 8km/h - 12 km/h on levels between 5-10.

    Weights - focusing on bi ceps, tri ceps, chest, back & legs (basically all over) I usually do anywhere between 4-7 machines.

    I also love jogging around the block for approx. 30 mins. I love trying to beat my time. My 30 minute track now takes me 24 minutes! I also wear a heart rate monitor to ensure my calories burnt are correct and that my heart rate is always between 145 - 190.

    I also love boxing one-on-one (pads & gloves), doing Body Step, Body Pump, Body Attack, Body Combat & FitBox group classes & playing netball and volleyball team sports when the seasons are right.

    I hope this might help!
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    M- quads
    T- hamstrings and shoulders
    W- back
    Th- chest
    F- arms

    30 minutes of cardio per day unless I'm teaching kickboxing then it's up to an hour.

    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • CallmeSbo
    CallmeSbo Posts: 611 Member
    Monday: Rest
    Tuesday: Run 8k and weights
    Wednesday:Run 10k
    Thursday: Dvd/weights
    friday:Run 10k
    Saturday:Rest
    Sunday:Run 15-20k
  • Mondays: cardio kickboxing
    Tuesdays: Morning Zumba class. Evening weights & a Spin Class.
    Wednesdays: Spin Class
    Thursday: Light Cardio & strength training
    Fridays: Spin class. Some weights & then Zumba.

    I use to run 4-6 days a week but blew my knees out a few years back...hence I piled on some weight. Spin seems to be the best replacement for me. I get enough of a workout plus it's not as harsh on my knees & the quad strengthening helps too :flowerforyou:

    I work doubles on Saturday & Sunday so I have no time to go to the gym. My two days off.
  • kittuk86
    kittuk86 Posts: 192 Member
    I dont have a schedule. If i ever make one, I wont follow it . So, my workout is dependent on my mood. I try to get in 3 days of cardio - turbo jam & 2 days of abs/lower body exercises.

    My workout for Jan: http://www.myfitnesspal.com/blog/kittuk86/view/jan-2012-workout-that-was-204280
  • Chrissie_R
    Chrissie_R Posts: 224 Member
    i do fitness classes, typically

    mon - body pump + zumba
    tue - body balance + aerobics + body combat
    wed - legs bums tums + body combat + zumba
    thu - zumba toning
    fri - zumba + body balance
    sun - zumba + body combat

    and that's after i've cut down lol i love my classes!!
  • I work 12.5 hr shifts so I work 3 or 4 days (or nights) a week. On work days I walk alot! I average 28,000 steps so I guess this is exercise?!
    On my days off I run. I run 3 x a week and try to get 1 jillian or yoga DVD in there too :happy:
  • kekl
    kekl Posts: 382 Member
    Monday/Wednesday: crossfit circuit + 3-4 mile run + some sort of high intensity cardio (pushups, burpees, etc etc)
    Tuesday/Thursday: light cardio
    Friday: crossfit circuit + 6-7 mile run
    Saturday/Sunday: May go for a run one day, may not...

    I want to add more weights into my routine.
  • Mon- run at gym
    Tues- trainer (plus sometimes some cardio)
    Wed- run @ gym
    Thurs- home DVD, driveway running
    Fri- long walk
    Sat - outdoor run
    Sun- day off but usually some wii just dance with kids or swimming
  • mimaduck83
    mimaduck83 Posts: 175 Member
    I run every other day for 30-35 minutes with a longer of about an hour at the weekend, I work in a bar 2-3 nights a week and we have to clean from top to bottom at the end of every shift and I've just started walking to work/home again (1.2 miles each way)

    Compared to how I used to be i.e. never ran, never walked if I could drive, ate stupidly big portions etc I'm a completely different woman...and I love the new me. The old me doesn't understand...but to hell with her bad habits!
  • charlesb22
    charlesb22 Posts: 110 Member
    I'm doing a half marathon training program, which has 4 days of different running (tempo, speed work, times/distances) and 3 "rest days" - I usually have one proper rest day after my long run (usually Sun, nice to have a rest before back to work!) and the other two "rest" days I do a short upper body weight circuit to keep my metabolism working and boost my strength, still giving my lower body recovery time.
  • robbiefreeland
    robbiefreeland Posts: 50 Member
    Cardio 5 days a week
    Circuit/Strength training 2 days a week
  • Z_I_L_L_A
    Z_I_L_L_A Posts: 2,399 Member
    Just throwing this out there...... i noticed everyone has really good routines going but I didnt see anyone on a LIFTING program. There are a lot of people doing cardio programs but when it comes to lifting people just customize it seems. I do JIm Wendlers' 5/3/1 with the added hypertrophy program and accessory lifts. starting strength by mark ripptoe or layne nortons p.h.a.t are also great lifting programs.

    I keep up with sets,reps and weight with progression every workout. I also alternate different type of lifts for each body part to hit different angles. I follow my own powerlifting program from back in the day that I learned from others. Body building I try to get the pump for each muscle. Cardio is more or less a feel. I do keep a log also.
  • malins2
    malins2 Posts: 154 Member
    6 days a week
    Monday morning: Weights 30 min (intense), cardio (interval) 30 mins
    Monday evening: running 4-8miles
    Tuesday: Spinning class 1hr
    Wednesday morning: Weights 30 minutes (intense), cardio (interval) 30 mins
    Wednesday evening: running 4-8miles
    Thursday: Spinning class 1hr
    Thursday evenng: running 4-8 miles
    Friday morning: weights 1 hour (intense) cardio 20mins (interval)
    Saturday: Track workout for about an hour
    Sunday REST
  • AmberJslimsAWAY
    AmberJslimsAWAY Posts: 2,339 Member
    I work out six days a week. Morning and afternoon (though I just started the morning) I brisk walk for about 10-20 mins in the morning (depending on what I have time for) and do light sit ups, lunges and squats.

    In the evenings I brisk walk/jog for 30 mins, jumping jacks, sit ups, squats, lunges, 3 days a week I do strength training with bands and a ball.
  • Mabohlale
    Mabohlale Posts: 148 Member
    Monday - Taebo Cardio
    Tuesday - 14 km walk/jog at beachfront
    Wednesday - Kathy Smith Personal Trainer Cardio
    Thursday - 14 km walk/jog at beachfront
    Friday - Kathy Smith Project You FoundationS
    Saturday - Taebo Cardio
  • tinkermommc
    tinkermommc Posts: 558 Member
    Monday- pilates(60)
    Tuesday- Swim laps (60)
    Wednesday- Just Dance :-) (30)
    Thursday- Swim laps (60)
    Friday- Pilates (60)

    Weekends- take kids for walks/swim/bike ride

    I take a day off when I need to but never on a lapswim day and only one day per week.
  • RunChinni
    RunChinni Posts: 149 Member
    I workout 6 days a week, with my rest day on a Sunday...

    Monday - Core and Legs and a 2 mile run
    Tuesday, Thursday and Saturday - 4 mile run
    Wednesday - core, chest and back
    Friday - core, shoulders, biceps and triceps...
  • scopester
    scopester Posts: 129 Member
    Just throwing this out there...... i noticed everyone has really good routines going but I didnt see anyone on a LIFTING program. There are a lot of people doing cardio programs but when it comes to lifting people just customize it seems. I do JIm Wendlers' 5/3/1 with the added hypertrophy program and accessory lifts. starting strength by mark ripptoe or layne nortons p.h.a.t are also great lifting programs.

    I'm also doing Wendler's 5/3/1. I've done a variety of strength programs through the years and I like this one as well as any of them. Complex lifts that get me in and out of the gym quickly...with steady progression. I'm cutting fat right now so I also do 5 or 6 days of fasted cardio to start my day....and I do rowing intervals on a Concept 2 rower 3 times per week. I plan to add plyo and kenpo when I get to the last 10 or 12 pounds. I'm almost 50 years old now and I've decided that I will never again take cardio completely out of my routine. I'm getting too old for these intense cutting cycles and I've lost interest in hypertrophy at this point in my life. I'm big enough. I just want to remain lean and strong for the rest of my life. I'm following Clarence Bass's Lean for Life schedule from this point on. --scope
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  • scopester
    scopester Posts: 129 Member

    How long have you done 5/3/1? I think its one of the best out there
    I switched to it in December when I started this cut. I was looking for something with less volume to better facilitate the reduced carbs. So far, so good. I'm feeling strong. I'm in week 3 of cycle 3. We'll see how long it takes me to hit the first reset.
  • emmyvera
    emmyvera Posts: 599 Member
    Monday - Zumba or Cardio/Weights
    Tuesday - Cardio/Weights
    Wednesday - Basic Training or Cardio/Weights
    Thursday - Yoga, maybe Cardio/Weights
    Friday - Cardio
    Saturday - Cardio, maybe Weights
    Sunday - either rest day or Cardio Hip-hop class and Yoga

    The weather was nice Monday, so I played tennis. Don't know that will come back for awhile. :grumble:
  • muzmacol
    muzmacol Posts: 358 Member
    i run 5 miles for two days then have a rest day. I may do a small warm down run or cycle while resting.
This discussion has been closed.