What does your weekly exercise program looks like?

Mine looks like two loads of washing with towels, tops, shorts, socks and jocks.

Heya!

I love to exercise and this is my current routine

Monday - Running and Heavy lifting (Love weights, don't be afraid to lift you will not get bulky)

Tuesday - Muay Thai boxing training

Wednesday - social netball

Thursday - Zumba

Friday - Lifting again/ Cardio

Saturday - Rest

Sunday - Half hour running/ Lifting

I also do not own a car so I walk everywhere Its awesome for calorie burn as I get to eat more.. Hope this helps..

My workout routine is variable. I only started a month and a half ago and have seen pretty great results in strength gains as well as size and weight losses. I do one week of circuit training alternating with a week of strength training.

My circuit weeks are:

Lift X: 1 x set @ 11-13 reps
Run: 1:00
Lift Y: 1 x set @ 11-13 reps
Run : 1:00

>>>Rinse repeat until 6 sets of these are complete, doing them all back to back. Follow up with a auxilary lift for the same muscle groups, alternating in the same fashion (and I plan on incorperating more cardio in between the auxilaries also). Then done.

Strength weeks are:

Lift X: 1 x set @11-13 reps
Lift Y: 1 x set @ 11-13 reps

>>>Rinse repeat until 6-8 sets are complete, with minimal rest between sets. Followed again by auxilary lifts for the same muscle groups.

I follow these sets with cardio at the end, but on strength weeks I do elliptical for 45 minutes instead of the treadmill.

After 2 weeks at the same weight, I increase the weight at the beginning of the third week to increase strength incrementally and have it be easily recordable. At the start of a new weight I will aim for 11 reps/set and by the end of the 2nd week at that weight I will (hopefully) be lifting the weight from the beginning of the 2 weeks for 13 reps each set. This way when I increase the weight the following week I can start lifting again at 11 reps per set... et cetera.

Total workout days a week are 4 or 5, depends on how my muscles feel :ohwell:

Day 1 : Chest and Triceps
5x5 DB Press
5x5 Incline DB Press
5x5 Decline DB Press
5x5 DB flies (light)
5x5 Rope Pulldown
5x5 Kickbacks

Day 2 : Biceps and back
5x5 DB Curls
5x5 BB curls
5x5 Hammer Curls
5x5 Cable Curls (light)
5x5 DeadLift
5x5 weighted hyper extension
5x5 Lat Pulldowns
5x5 one arm rows

Day 3 : Abs and shoulders
5x30 Crunches
5x30 Oblique Crunches
5x5 Cable Crunches
5x5 hanging leg raise
5x5 DB shoulder Shrugs
5x5 Military Press
5x5 Lat Raise

Day 4 : Legs
5x5 Squats
5x5 Leg Press
5x5 Heel Raises
5x5 Leg Extensions

Day 5 : touch up day
2 exercises from each day except day 4.... Light weights

Day 6&7 are my rest days.



All days are ended with light cardio to moderate cardio depending on how I'm feeling.

Sunday early morning; 5 k run
Monday morning after school run; longer run usually 10k Ish
Monday evening; rock climbing on indoor wall takes about 2 hours but combination of climbing belaying and chatting!
Tues evening; running club - sometimes involves hill sprint repeats but usually about a 6 k run
Wed Evening; ;30mins HIIT on treadmill
thurs rest day
Fri after school run; long run at least 10k but can be up to 16 k if I have the time
Sat; rest if needed after very long run on fri, if not then easy 5k

3 days a week- Strong Lifts
Walking the dog,
Working on the house

That's about it.

Gym... 3 times a week...

treadmill- steep incline, 300 cals x 3 times a week

Rowing Machine: 2km x 2 times a week

Leg press: 4x6 reps, 60 lbs

I am training for a 20K right now & doing JM's Body Revolution (circuit type training). My schedule looks like this.

Monday - Body Revolution
Tuessday - 5 mile run (am) & Body Rev (pm)
Wednesday - Rest
Thursday - 5 mile run
Friday - Body Rev
Saturday - Long run (8-12 miles)
Sunday - Body rev

Once my 20k is done I will back the running down and work on increasing my weights during strength training. My plan is 3-4 during the week and 6-8 miles on Saturday.

Currently:

Mon - compound lifts in the morning
Tues - cardio (basketball) on my lunch break
Wed - compound lifts in the morning, cardio (varies) in the evening
Thurs - cardio (basketball) on my lunch break, sometimes cardio in the evening
Fri - compound lifts in the morning

Weekends vary... sometimes I just do what I want for fun (ski, hike, mountain bike, road bike, run... whatever. Sometimes I do specific workouts to get ready for upcoming races (speed work, run bike run, base work, etc). Sometimes I veg out and let my body recover, esp if my back is bothering me.

http://www.bodyrock.tv/

just started their May weight loss/toning/flexibility increasing program.
its all free on youtube, theres diet info on their fb, which you have to "like" to access
(diet challenges, i dont really diet... they're remind you about water, portion sizes, veggies)

but after 3 work outs, my back feels better, my muscles feel so strong its ridiculous. they're only 12 mins & i'm pretty sure i'm going to see results

i just looked at my tummy in the mirror, i know it looks the same, but when i look closer.. its actually all muscle underneath.
& i'm 2 lbs heavier.

i feel bulky, but i saw a tumblr post about feeling bulky & it's just cause you haven't lost the fat between the muscles your building.

thinking about transitioning into a 30 day shred kinda thing after i finish this. i think this is a great starter one. short workouts. quick results.