What is your gym routine?

I'm just on my way back to loosing weight again after having my son. (Yes I know he's 5 but he was a medically complex kid).

I lost around 80lbs about 2 years before he was born.

Anyways....LOL

I did it by working out hard. Don't be afraid to lift weights like a man.

This time around, I did aearobics at teh YMCA for about a month to get things started. Now, I am running for 5 mins (5mph) and then lifting 2 exercises for 1 body part, then I will run another 5 mins and move to another body part.

So, today I'm lifting lower body. So here's kinda what it will look like

5 mins run
lift outer thigh 2 exercises (6 sets total of 16 reps)
5 mins run
lift inner thigh 2 exercises (6 sets total of 16 reps)
5 min run
lift hamstrings 2 exercises
5 min run
lift quads 2 exercises
5 mins run
lift calves
5 mins run

Then I do abs, which I vary from day to day.

Alot of times when you join a gym they will set you up on a workout, so ask, you may have some FREE training they will give you.

I will do the above for about a month then set back into my old routine more than likely. Which was this:

Mon, Wed, Fri one hour cardio
Tues, Thurs, Sat 30 min cardio and lift 3 exercises per body part for lower or upper. I just rotated which I would do back and forth.
Sunday was my rest day.

Many gyms now offer a free session with a personal trainer to get you started... It might be worth looking into that.

I do indoor/outdoor as I'm training for a 1/2 marathon. I've recently gotten into doing classes because I feel more motivated and tend to work harder that way.

Mon- Body Pump class
Tues - Run 45 mins
Weds - Body Step class
Thurs - Run 30 mins, Body pump class
Fri - Video at home or hike with the dogs
Sat- rest day
Sun - long run

Like others have said, it depends on your goals. I run, and I'm usually training for a race, so my routine is very running-oriented. If you're not interested in running then your routine will look different. I usually run outside, so this isn't all at the gym.

This is what my routine looks like:

Monday: Run 2-3 miles w/ hills, NRL4W
Tuesday: Run 3-5 miles
Wednesday: Cross training (elliptical or stationary bike) 45-60 minutes
Thursday: Run 2-3 miles, NRL4W
Friday: Rest
Saturday: Long Run (varies, depending on what I'm training for)
Sunday: Cross training (elliptical or stationary bike) 45-60 minutes, Yoga

I would suggest New Rules of Lifting for Women if you're looking for a weight training program.

I do FULL body weight training every other day. Cardio I try for every day (1 hr) but this doesn't always happen.


With weight training we do 3 sets of 8 reps. (DB means Dumbbells)

Lat Pulldown
Row
Bar Curl (Biceps)
DB Curl (Biceps)
Bench Press
Inc Press
Tricep Rope
Tricep Machine (not sure what this is called)
Shoulder Press
DB Shoulder Press
Traps lift with the bars
Running DB (Biceps) (not correct name)

This weight training takes 1.5-2 hrs with hubby and I taking turns every set. Most people break up their weight training into body parts but I have so much weight to lose that the trainer recommended this for me.

Types of Exercises I perform:

Full body Circuit training split into 2 days alternating back and forth thru the week:
First day: 7 upper body machines and 2 abb. 4 sets of 30 reps with a 1/14th mile jog in between sets per machine.
Second day: 5 lower body machines and 2 abb and 1 hyperextensions. 4 sets of 30 reps with a 1/14th mile jog in between sets per machine.
Elliptical precor 546i: currently set 5 crossramp and 5 resistance 10 to 60 minutes
Jogging (6 mph) and walking (4.5 mph) a mile on track. The track is 1/14th a mile. Will increase as stamina increases
Strength Training: following some book of my friends that is a body building book set up in jorneryman and master levels split up by days over a 10 week period per level.
Swimming: 2 types
Fast laps
Leisure laps keeping arms and legs moving
Sample week: Week starts on Monday and sometimes throw Elliptical after circuit or strength training and if last day of the week ends with First day circuit then start next week with second day and vise versus.

Day One: maybe 1 mile Jog, First day Circuit or strength training, followed by swimming.
Day Two: maybe 1 mile Jog, Second day Circuit or strength training, followed by swimming.
Day Three: maybe 1 mile Jog, First day Circuit or strength training, followed by swimming.
Day Four: rest day or maybe 1 mile Jog, Second day Circuit or strength training, followed by swimming.
Day Five: maybe 1 mile Jog, First day Circuit or strength training, followed by swimming.
Day Six: maybe 1 mile Jog, Second day Circuit or strength training, followed by swimming.
Day Seven: rest day or maybe 1 mile Jog, First day Circuit or strength training, followed by swimming.