Who works out 5 days a week?
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I'm following Hal Higdon's novice 10k training program so I'm doing some form of a workout 6 days a week. I travel for my job so it's a bit crazy but I'm in week 4 and still going strong! LMK if you have any advice for my first ever running event.0
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i work out six days a week usually.. five of those days i am now seeing a strength trainer two days a week and a functional trainer three times a week.. aside from that i mix up cardios and take Body Combat classes.. this is all new for me this year .. i been working out two years with various trainers and at a boot camp, and then a gym.. i recently just joined up a new gym that offers me more and has a basketball court i like to play on now and then0
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I do weights 3 or 4 days a week, and run 5 days a week, and try to take a full day off to rest and recover once every 7 or 8 days...0
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MEEEE!!!
This was my split last week:
Monday - Shoulders/Triceps
Complete 3-4 sets of each circuit with reps as listed. Rest 1 min between circuits.
Arnold Press Reps -12,10,8,12 (make the weight heavier for the middle 2 sets)
Front dumbbell raises Reps- 12,10,8,12 (make the weight heavier for the middle 2 sets)
Side Dumbbell Raises Reps-12,10,8,12 (make the weight heavier for the middle 2 sets)
Bench Dips Reps -12,10,8,12 (make the weight heavier for the middle 2 sets)
Dumbbell triceps kick backs Reps -12,10,8,12 (make the weight heavier for the middle 2 sets)
Incline dumbbell chest Press Reps -12,10,8,12 (make the weight heavier for the middle 2 sets)
Machine shoulder press Reps -12,10,8,12 (make the weight heavier for the middle 2 sets)
Triceps Rope Pressdowns Reps -12,10,8,12 (make the weight heavier for the middle 2 sets)
Wednesday - Glutes/Hamstings Complete 3-4 sets of each circuit or supersets with reps as listed. Rest 1 min between circuits.
Lunges (weighted) Reps 15 each leg RDL Reps 15, 12, 12, 20 (make the weight heavier for the middle 2 sets)
Leg Press Reps 15, 12, 12, 20 (make the weight heavier for the middle 2 sets)
Reverse Lunge Reps 15 each leg
Leg Curl Reps 15, 12, 12, 20 (make the weight heavier for the middle 2 sets)
Single leg. Hip Lifts Reps 15 each leg
Stability ball leg curl/glute raise Reps- 20
Reverse leg raise Reps- 20
Friday - Back/Biceps Complete 3-4 sets of each circuit with reps as listed. Rest 1 min between circuits. .
Internal and external shoulder rotation -Reps 12-15
Wide Lat pull -Reps -12,10,8,12 (make the weight heavier for the middle 2 sets)
Push Press -Reps -12,10,8,12 (make the weight heavier for the middle 2 sets)
Seated Cable Row -Reps -12,10,8,12 (make the weight heavier for the middle 2 sets)
Inverted Row -Reps 12-15
Underhand T-bar row -Reps -12,10,8,12 (make the weight heavier for the middle 2 sets)
Plate Biceps Curls -Reps -12,10,8,12 (make the weight heavier for the middle 2 sets)
Triangle handle pull downs -Reps -12,10,8,12 (make the weight heavier for the middle 2 sets)
Hammer curls -Reps -12,10,8,12 (make the weight heavier for the middle 2 sets)
Saturday - Quads/calves Complete 3-4 sets of the following circuits or super sets. Rest 1 min between circuits.
Step Ups Reps 12-15
Leg Extension Reps -12,10,8,12 (make the weight heavier for the middle 2 sets)
Hack squats Reps -12,10,8,12 (make the weight heavier for the middle 2 sets)
Narrow body weight squats Reps - 20
Smith machine squats Reps -12-15
Body weight lunges Reps ? 15 each leg
Standing Calf Press Reps 12-15
Sunday - Plyometics and Cardio Complete 3-4 sets of the following circuits or super sets. Rest 1 min between circuits.
Box jumps-15 reps Squat jumps- 15 reps
Lunge jumps- 30 reps
Mountain climbers- 50 reps
Burpees (with push up and jump) - 12 reps
I do change things up from week to week, but this is a good example of the different machines and exercises that I do. I try to increase the weight every week if possible. And 1/2hr of cardio after each lifting session0 -
I'm doing 5-6 days a week. Lately it's been six, with some days heavier than others.
Four days at gym, doing cardio and strength training.
Two days at home doing cardio only: Either my stationary cycle or jogging around town.0 -
Monday: chest and triceps
Tuesday: legs
Wednesday: abs and 5x5 95lb barbell complex (dead lift, bentover row, clean, push press, atg squat, push press, and ends with a pull up. Best done on a power rack).
Thursday: back and biceps
Friday: shoulders0 -
I am working out 5 days because I am currently doing the Jamie Eason LiveFit 12 week program. I am in Phase 1 but I start Phase 2 next week!!0
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Mon/Wed/Fri - 25 min interval training on elliptical; 10 min strength training (alternating machines). I do it during my lunch time, it's the only time I can do during the week.
Saturday - 15 min on treadmill; one hour of zumba
Sunday - one hour of zumba OR kickboxing0 -
In the past I have alternated Jillian Michaels' "Burn Fat, Boost Metabolism" with her "No More Trouble Zones". That made for cardio every other day and strength on the opposing days.
Since having my 5th baby though, I hadn't done much (he is almost 18 months), so I just started a C25K program MWF with my 10 year old son, and on T/Th I do Jillian's "No More Trouble Zones."0 -
Monday = Weights with Margrett Richards on Body Electric, can be found on PBS.
Tuesday = 60 minutes Zumba
Wednesday = 60 minutes Zumba 30 minutes toning
Thursday = weights with Margett Richards
Friday = 60 minutes Zumba
Saturday = 60 minutes Zumba 30 minutes toning0 -
Monday: 1 hour Vinyasa Yoga and sometimes 1 hour of Pilates, too.
Tuesday: 1 hour Zumba and 1 hour Hatha Yoga (or Boot Camp training)
Wednesday: 1 hour Bodypump, 1 hour Zumba and 30 minutes core class (Absolution) focused on abs, obliques and back
Thursday: 1 hour Zumba and 1 hour Boot Camp (or sometimes Power Sculpt - strength training with free weights)
Friday: Vinyasa Yoga and 30 min elliptical + 30 min treadmill
Saturday: 1 hour 'Ultimate Workout' class (Strength/agility training with high and low intensity exercises), 1 hour Bodypump and 1 hour Zumba
Sunday: 1 hour Hatha Yoga (DVD) or walk.0 -
Monday: 35 mins stepper machine and 25 mins strength training
Tuesday: Rest
Wednesday: 35 mins stepper machine and 25 mins strength traning
Thursday: 40 mins crosstrainer and 20 mins strenght training
Friday: Rest
Saturday/Sunday: One day 35 mins stepper machine and 25 mins strength training. The other day rest.
I also cycle to and from work half hour/day.0 -
I do 6 days a week normally:
Monday: Cardio 1 Hour
Tuesday: Weights/Lifting 30 Mins and 30 Mins Cardio
Wed: Cardio 1 Hour
Thursday: Weights/Lifting 30 Mins and 30 Mins Cardio
Friday: Cardio 1 Hour
Either Sat/Sunday: 45-1 Hour Weights/Lifting, 30 Mins to 1 Hour Cardio
Either Sat/Sunday: Rest Day0 -
M/W/F - small group training 10AM...do mostly circuit training/cross-fit type stuff (45-60 mins)
M/F early AM - turbo kick class (45-60 mins)
T/TH/Sat - running, normally 3-4 miles, but now training for half marathon so that varies.0 -
M,W,F am: Jillian Micheals 30 day shred level 2
pm: C25K on treadmill and 30 min elliptical
T: JM's Shred it with weights
Sat/Sun: JM's Shred it with weight and yoga meltdown
I do a lot of Jillian Micheals, i know, but it works for me.0 -
I went to see my dr about losing weight. he told me to increase my cardio to and hour and a half 5 to 6 times a week. Ive been doing it. This is what my gym time looks like. I go Monday thru Friday in the AM, i do 30 min elliptical, 30 min stationary bike, 30/45 min weight training, 30 min either treadmill or elliptical.0
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I do..
Mondays : elliptical 45 mins// 30ds
Tuesdays: Bike for 35 mins // treadmill 15 mins // 30 ds
Wednesday: Treadmill 1hr // 30ds
Thursdays: elliptical 45 mins// 30ds
Fridays: Rest
Saturdays: elliptical 45 mins// bike 35 mins// walk 15 mins//30ds
Sundays: Rest.0 -
I currently workout six days a week because I'm doing a 10 week kickboxing boot camp. Monday, Wednesday and Friday are our actually kickboxing/cardio days whereas Tuesday, Thursday and Saturday are our resistance training days. We use resistance bands and alternate between upper and lower body.0
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I run 2-3 miles, 2-3 times a week.
I spin about 4x per week. When it's nice out I spin less but do invitational rides or leisure rides of 40+ miles on the weekends.
Strength training 3-4 times a week. Blend of body weight exercises, free weights, machines.....
And for fun...depending on the season...I kayak, ice skate, snow shoe, hike, swim....0 -
I work out 6 days a week.
Monday - abs/legs (weights)
Tuesday - zumba
Wednesday - legs/glutes (weights)
Thursday - spin
Friday - upper body (weights)
Saturday - rest day (but usually have high burn due to cleaning/chores/etc.)
Sunday - kickboxing
I eat 1200 + 80% of exercise calories. Works out to between 1400-1500 calories a day.
I am 51yrs old, 5'5", 154 lbs currently. I use a Fitbit to track calorie burns.0
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