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Can someone help me design a workout?

mickipedia
mickipedia Posts: 889 Member
edited December 2024 in Fitness and Exercise
I plan on going to the gym 4-6 times a week.

I'm thinking of having my "rest" day on Saturday, my main workout day on Sunday and then spending an hour a day in the gym for 3 days during the week and do classes (yoga, zumba, body blast etc) on the other 2 days.

I want to make sure I keep my body guessing so that I don't get bored but I think I need to work on an actually scheduled workout like I've seen other people do, such as working on arms one day, legs another etc.

The problem is, although I have very good intentions and I am really looking forward to doing it, my exercise knowledge is pretty slim. I'm not sure what machines are best for what parts of the body and I have no idea what kinda strength training to start on and I'm pretty much clueless.

Any help would be hugely appreciated as I need to kick my *kitten* into being fit for once!

Any questions you have also feel free to ask if I've missed out something useful for you to help with.


Thanks in advance!

Replies

  • zerapha
    zerapha Posts: 18
    Hi :)

    I go to the gym during my lunch break, so don't get a lot of time. I generally do a 25 min interval workout which targets all areas.

    Skipping 3 min
    Fitness Plate 5 min
    Press-ups 2 min
    Sit ups with weights 2 min
    Side Twist 2 min
    Hop (Left foot) 1 min
    Hop (Right foot) 1 min
    Lunges 2 min
    Front Squat with weights 2 min
    Bridge poition 1 min
    Leg Raises 2 min
    Burpees 2 min

    If you're unsure what any of those are, there's demonstrations on youtube. Also, keep a chart and count how many you can do in the time frame, and try and beat your record everyday :)

    I could only do 2 burpees when I first started, now Im up to 14 :)
  • zerapha
    zerapha Posts: 18
    Also, I started out with 1lb weights, and now I use 9lb ones. Don't change the weights too quickly, else you might injure yourself. And stretch after skipping :) and when you're done :)
  • Chubbyhulagirl
    Chubbyhulagirl Posts: 374 Member
    What are your goals? Do you want to lose, gain, bulk up, lean out, etc?
    Your workout plan will depend on what you are trying to achieve. Im not a physical therapist, personal trainer, bodybuilder, etc. but I know a bit about different workouts and machines. I could give you something to start with.
  • mickipedia
    mickipedia Posts: 889 Member
    I really want to lower my body fat %, I'm not bothered about gaining muscle so much but I wouldn't complain.

    I mainly just want to slim down, I'm a good weight for my height but I am not happy with the way I look.

    I have a huge belly that I would like to get rid of and I hate my arms, I know you can't spot reduce so thats why I want to overall lower my BF%
  • mickipedia
    mickipedia Posts: 889 Member
    bump :)
  • chrishgt4
    chrishgt4 Posts: 1,222 Member
    Hate to cop out - but have a look at NROLFW. It gives you the routines in there.
  • mickipedia
    mickipedia Posts: 889 Member
    Hate to cop out - but have a look at NROLFW. It gives you the routines in there.

    Is it just lifting? And where are the routines? I just googled it and ended up finding forums about it and thats it
  • chrishgt4
    chrishgt4 Posts: 1,222 Member
    Hate to cop out - but have a look at NROLFW. It gives you the routines in there.

    Is it just lifting? And where are the routines? I just googled it and ended up finding forums about it and thats it

    It is all about lifting yea, but from what you were saying it sounds spot on for you.

    The routines are in there somewhere. I've just bought it for someone and got it from amazon for about £7

    If you search for it on there you can read a lot of it to get an idea of what is in there.
  • mickipedia
    mickipedia Posts: 889 Member
    Does anyone want to share what they do over their week?
  • zerapha
    zerapha Posts: 18
    Hi :)

    I go to the gym during my lunch break, so don't get a lot of time. I generally do a 25 min interval workout which targets all areas.

    Skipping 3 min
    Fitness Plate 5 min
    Press-ups 2 min
    Sit ups with weights 2 min
    Side Twist 2 min
    Hop (Left foot) 1 min
    Hop (Right foot) 1 min
    Lunges 2 min
    Front Squat with weights 2 min
    Bridge poition 1 min
    Leg Raises 2 min
    Burpees 2 min

    If you're unsure what any of those are, there's demonstrations on youtube. Also, keep a chart and count how many you can do in the time frame, and try and beat your record everyday :)

    I could only do 2 burpees when I first started, now Im up to 14 :)


    :)
  • Elizabeth_C34
    Elizabeth_C34 Posts: 6,376 Member
    Does anyone want to share what they do over their week?

    I mostly lift with very limited cardio. My BF% has dropped from 46% at my highest to 29%.

    Mondays: Arms/Shoulders
    Shoulder presses
    Overhead military barbell press
    standing alternating curls
    tricep dips
    concentration curls
    rotator cuff exercises
    cable exercises for the deltoids and triceps

    Wednesday: Chest/Back
    Dumbbell flyes
    Bench press (barbell or dumbbell)
    Pendlay rows
    wide grip lat pulls
    chin ups (assisted but working on unassisted)

    Friday: Legs
    5x5 barbell squats (progressive load - weight goes up with each set)
    5x5 leg presses with calf press (progressive load)
    5x5 Romanian deadlifts (progressive load)

    My lifts are heavy enough so that the last lift in each set is very difficult but not impossible. I usually work in 4 sets of 5-8 reps each depending on the exercise and the weight.

    I usually do 20-30 mins on elliptical before my lifting, and this has been working very well for me.
  • Glucocorticoid
    Glucocorticoid Posts: 867 Member
    A workout should be catered toward your goal. What is your goal?
  • robinskv
    robinskv Posts: 107 Member
    Also, if you are just starting out, you may want to consider being less aggressive. If you start out with a goal of 6 workouts a week and you are coming from nothing, you will burn out and become overwhelmed with keeping up. Why don't you try 2 days of lifting and 2 of cardio to start with? Or 3 days of combined?
  • Elizabeth_C34
    Elizabeth_C34 Posts: 6,376 Member
    Also, if you are just starting out, you may want to consider being less aggressive. If you start out with a goal of 6 workouts a week and you are coming from nothing, you will burn out and become overwhelmed with keeping up. Why don't you try 2 days of lifting and 2 of cardio to start with? Or 3 days of combined?

    Agree with this.

    You need rest days especially if you lift for your muscle to recover properly.
  • mickipedia
    mickipedia Posts: 889 Member
    Well currently I go to a toning suite 6 days a week and have been doing so for the last 3 months so I'm not coming from nothing, I'm just stepping up the game :)
  • tigersword
    tigersword Posts: 8,059 Member
    There's no such thing as "keeping your body guessing." That's just jumbo jumbo crap that the fitness industry uses to get people to keep spending money on new crap.

    As for a routine, it sounds like you need a good strength training program. I'd look into Starting Strength or Stronglifts 5x5. Booth are very good beginner programs, and Starting Strength is a great resource for teaching proper form and technique.
  • brismom070897
    brismom070897 Posts: 178 Member
    bump
  • Chubbyhulagirl
    Chubbyhulagirl Posts: 374 Member
    Keep doing cardio atleast three times a week.

    Start lifting and core work five days a week.
    I dont really know your body type. Do you bulk up easily? Are you really "skinny fat?" Do you have existing muscles?

    I bulk up really easily. If I wanted to be a female power lifter, id do great. Lol. So, I do moderate weight with tons of reps some days and heavy weights other days.

    You should start with some light dumb bells doing bicep curls and tricep extensions. Shoulder press, bench press and rows for upper body.
    Squats, squats and more squats. Leg lift machine, forward and backward. The leg lift machine that you push outward and the one that you squeeze your legs together inward. Lunges and stairclimbing. All for lower body.
    Core work with the ball, planks, "man" push ups, laying down leg lifts, bicycle crunches, etc.
    These are all great for beginners and you dont ever have to do more than these workouts either if you dont want to. You can always add weight or reps to increase the intensity.
    Good luck!
  • TitanGM
    TitanGM Posts: 1,161 Member
    go here: http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html
This discussion has been closed.

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