What's your strength routine?
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karisma81
Posts: 71 Member
Share what you're doing (or planning to do) to get stronger.
I posted this in another thread, but this is mine. To start, I'm doing 2 sets of 8-10 reps for most exercises.
One Legged Squat
Pull ups (with toes of one foot on a chair for assistance).
Dumbbell Lunges
Mason Twists (Russian Twists)
Push ups
Dumbbell Squats
Lawnmower (One arm bent over row)
Overhead Tricep Extension
Dumbell Calf Raises
Plank (front and side)
Hip Bridge with one leg raise
I posted this in another thread, but this is mine. To start, I'm doing 2 sets of 8-10 reps for most exercises.
One Legged Squat
Pull ups (with toes of one foot on a chair for assistance).
Dumbbell Lunges
Mason Twists (Russian Twists)
Push ups
Dumbbell Squats
Lawnmower (One arm bent over row)
Overhead Tricep Extension
Dumbell Calf Raises
Plank (front and side)
Hip Bridge with one leg raise
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Replies
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Hello,
Today was my first day of strength trainging. I did 5 min of jumping rope and then I did 5 sets of 12 reps swats and 5 sets of 12 reps bench press with the barbell (45lbs). Then I did a 50 min Zumba Toning class with 3lb weights.
Here is my plan for this week.
MWF: Cardio (Zumba)
Tues: 5 sets of 12 reps - Squats and Shoulder Press
Thur: 5 sets of 12 reps - Deadlift (barbell only) and Chin Ups
Sat: 5 sets of 12 reps - Squats and bench Press
M-F: 200 sit ups (100 Morning and 100 Night)
I'm eating approx 1200 - 1400 cals a day.0 -
I'll start with the fitness routines from the on Demand cable
they have 20-30 mins workouts/strength training
I'll workout 3 times a week to start0 -
Tuesday:
Chest: Chest press barbell 4 sets 10 reps 55-70lbs
Triceps: dumbbell kickbacks 3 sets 10 reps 15lbs -or- scull crushers 25lb ez barbell
Thursday
Back: Rows dumbbells 4 sets 10 reps 20 lbs
Biceps: ez barbell curls 4 sets 10 reps 25lbs
Saturday
Chest: Chest press barbell 4 sets 10 reps 55-70lbs
Triceps: or Assisted dips 3 sets 6 reps
Sunday
Back Assisted pullups 3 sets to failure about 4-5 reps
Biceps: ez bar curls 4 sets 10 reps 25lbs
3xweek (body weight only)
Squats: 4 sets , 10 reps
lunges: 4 sets , 10 reps
side lunges: 4 sets , 10 reps
Yoga 20 min0 -
I've joined a training program and go 3-5 times a week. Each class is 60 minutes and EVERY class is different. There is always some running component, I guess it averages 15 -20 minutes each class. Then we do any (sometimes all) of the following: Burpees, froggers, deadlifts, planks, squats, lunges, sumo walks, russian twists, toe touches, regular crunches, plate pushes, pushups, plate pulls, chest press, tricep press, curls, weighted lunges, static holds, ladder runs, etc, etc....we do a lot of "pyramids" they call it, where we do set of 12, followed by a set of 10, and down wards until a very low number. I know this is not a regular strength program, but I definately feel stronger, have been able to use larger weights and complete more sets. We do a 10 minute warm up each class, which is 5 mins around the track, jogging, sprinting, skipping, kaorokes, and then 5 mins of dyanamic stretches. The class is always different, always hard. And I am SO glad I found it!0
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I've joined a training program and go 3-5 times a week. Each class is 60 minutes and EVERY class is different. There is always some running component, I guess it averages 15 -20 minutes each class. Then we do any (sometimes all) of the following: Burpees, froggers, deadlifts, planks, squats, lunges, sumo walks, russian twists, toe touches, regular crunches, plate pushes, pushups, plate pulls, chest press, tricep press, curls, weighted lunges, static holds, ladder runs, etc, etc....we do a lot of "pyramids" they call it, where we do set of 12, followed by a set of 10, and down wards until a very low number. I know this is not a regular strength program, but I definately feel stronger, have been able to use larger weights and complete more sets. We do a 10 minute warm up each class, which is 5 mins around the track, jogging, sprinting, skipping, kaorokes, and then 5 mins of dyanamic stretches. The class is always different, always hard. And I am SO glad I found it!
that sounds similar to the crossfit i did for a few months. i figured i'd try it for awhile because i had no idea how to do any of it, and then i could probably do most of it at home. it turns out i'm just as successful at making myself sore at home as i was at the box, haha. it was great while i was there, but too expensive for our budget. for about the same price as one month's membership i was able to buy most of the things i needed to do it at home.0 -
I'll be doing Jillian Michael's 30-Day Shred during May. Never tried it before. Excited to see results!0
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I'm barely starting out. Right now I'm following Mark Sisson's Primal Blue Print Fitness. So right now I'm doing body weight exercises 2 days a week I'm not strong yet wall squats, wall push ups, 100# lat pulldowns, planks, and some Kb.0
