What is your workout/training routine?

[Evvie]

I am under strict orders to exercise by my doctor, who hates fun and lazy people. I know very little about health or fitness, so I thought it would be interesting if we all shared what we do!

After a little research, I decided to do weight training three days a week. I am currently researching training for endurance running for cardio. Currently my weight training is low volume and targets every major muscle group during each workout... I heard this was good for beginners but I'm sure at the very least it's good enough for me

 

[PunkInDrublic]

Run everyday and lift once a week. I don't have much to turn into muscle so I keep it pretty basic. Simple things like sit ups and 6 inches(I don't know the technical term for it) go a long way and you don't need to go to the gym to do them. You could try some mma style workouts if you wanna learn some technique and get a good workout.

 

[MsAllyCat]

I'm currently doing weights three times a week and cardio 2 times.
I mix up my training heaps but always come back to high weight, low reps, working to failure.
This week looks like this:

Arms, back and core
Running 5k
Legs and core
High intensity cardio ( stuff like skipping, box jumps, jump lunges, burpees etc)
Arms and chest.

I'll do a couple of walks on the weekend.

Technique for weights is super important in my opinion, so if you are going to the gym I'd definitely invest in a couple of sessions with a trainer.

Edit- I freaking hate hate hate running. Hence why I stop at 5k. But everyone I know loves the C25K app. (Couch to 5 km). There are lots of good running apps.

Edited again - I'm sorta smiling thinking it sounds like I'm a total gym bunny with a hot bod. Oh you'll all be surprised if you come to my room. I'm a fat but FIT woman. Hahahaha.

 

[AnaVictoriaXO]

I dont like doing the same workout everyday so Im always doing something different but definitely have my basics

Kick boxing is my favorite, I do it around 4-5 times a week. I do a lot of HIIT and love my weights. Run when I can but definitely not a fan of it, I get bored too easy lol. And I recently got some kettle bells so Im gonna start incorporating those!

I love Melissa Bender's workouts when I do at home stuff, here is her YT channel https://www.youtube.com/user/mdloughy

This is my favorite video for stretching after workouts



And I try my hardest to go out of the house and gym but seeing how a normal temp around here is 108+ I usually have to stick to going out at night. Which sucks because I love hiking etc.

So yeah, thats me. Im kinda all over the place but in the 6 years that Ive been serious about working out Ive yet to get bored of it and I like to think it keeps me looking (and feeling!) alright

 

[LailaBaise]

Swim every/ every other morning and do plyometrics/weights a couple of times a week. Can't live without the swimming though. I didn't go this morning and feel like something is wrong. :?

Best thing is to try everything that is available to you and you eventually find the one that is right for you. Have fun!

 

[emptiedglass]

Surprised that no one has mentioned fapping yet...

 

[Brad]

Surprised that no one has mentioned fapping yet...

Yeah, but how hard are you yanking on that thing in order to call it a workout?
:shock: :lol:

 

[MsAllyCat]

Depends how big and heavy the weight is too. Hahaha.

 

[Crumb]

if I was a better self motivator, I'd be swimming, riding my bike, and doing the Insanity work out thing.

 

[Dave550]

To get a six pack I walk to the carry out :lol:

 

[emptiedglass]

To get a six pack I walk to the carry out :lol:

A six pack might get me through Friday night. Just sayin'. :whistle:

 

[Just Me]

Can three minutes of exercise a week help make you fit?



I have done this for about a year now. It really seems to work for me.

 

[MsAllyCat]

Can three minutes of exercise a week help make you fit?



I have done this for about a year now. It really seems to work for me.

I like this. I do Tabata training on and off, and it is without doubt the best cardio I do, for me.

 

[Dave550]

To get a six pack I walk to the carry out :lol:

A six pack might get me through Friday night. Just sayin'. :whistle:

Honestly I have a six pack its just hiding behind a pony keg :whistle: :lol:

 

[SweepTheLeg]

For the past 2 months it has been this:

4 sets of 10 pull ups
4 sets of 13 dips
4 sets of 20 push ups
3 minute plank

I'll either run at a 6.5 speed 3.0 incline (I started at 2 miles, I am now up to 4 miles) and finish off with a 1 mile walk at an 11.0 incline 3.5 speed

Or

5 mile run at 8.0 speed finish off with the 1 mile high incline walk (once a week I'll bump it up to an 8 mile run)

Or

Swim. 33 laps there and back at my gym would be a mile, when I started I only did half a mile, today I did 28 laps and next time I swim I am going to gun for that mile.

In that 2 month time I've gone from 240 to 220 lbs. so there's that.

 

[Jessi]

This is my schedule, but Ive been "off the horse" lately due to personal stresses. Trying to get back in the swing of things because I feel SO SO SO much better when I do.

Monday: Heavy leg day, hams + glutes focused
Tuesday: Chest, triceps
Wednesday: Back day +biceps my favouritest of the favourite.
Thursday: More legs, calves especially and core.
Friday: Shoulders! My second favourite. They're my baby. Also add in anything I felt I didnt hit hard enough during the week.

I like to add 100 crunches and 3x30 cable crunches at the end a couple days a week if Im feeling up for it.

Start each workout with either:
10 minutes running intervals at 9mph
OR
10 minutes on the stepmill (evil device)

Finish with 20-30 mins of walking on the steepest incline 3mph or 20 minutes hill/intervals on stationary bike.

 

[ThePioneer]

In the morning I wake up early to run 1-2 miles with my dog or I'll just use my elliptical at home if the weather is bad.

In the afternoon I go to the gym. I Start with a 2 mile run at 8 mph and 1/2 mile cool down.

Monday: Abs
Barbell side bend
Bicycle kick
Cable kneeling crunch
Dumbbell bilateral twist
Oblique machine
Sit ups
Planks

Tuesday: Arms
Barbell preacher curl
Cable bent triceps
Cable straight arm pull down
Dumbbell biceps curl/Alternate
Dumbbell wrist twists
Machine dip

Wednesday: Legs
Back squat
Barbell cross over lunge/Lunges
Standing calf raise/Dumbbell/Barbell
Incline seated leg extension
Leg press/Calf press

Thursday: Back
Cable front lateral pulldown
Row plus extension
Zercher good morning
Back machines
Shoulders
Crossover lateral raise
Machine/Weight overhead press
Front raise
Dumbbell side raise

Friday: Chest & Misc.
Cable fly chest
Free weight bench press
Incline machine press
Push ups

Weekends I either rest or do fun activities like cycling or swimming. I did my first century ride of the year last weekend. :dance:
I've gone from 240+ to 180. My goal is 175 but these last 5 lbs. have been really tough.

 

[southsamurai]

back in 2003 i hit my all time out of shape high weight of 380. staring 400 in the face like that got me motivated big time. i started out doing whatever little bit i could without passing out ( and let me say that i couldnt do 1 pushup, or 1 crunch at that time.

i did just light calisthenics first. a little bit of cheater push up (you know from the knees instead of the feet) and did the closest i could get to crunches. after a month or so i found i could do 5 or 6 of each and added in dips. all of this was done while working 16 hour days too, so it was a little here a little there type of thing. i kept chugging along and by the time 2004 rolled around i was able to do those until i got burn going and lost count of repetitions. i added in all sorts of stuff here and there to keep from getting bored. one arm push ups, pull ups (aka chins) squat thrusts etc. basically anything i could pull off without equipment since i had to do it at night while my patient at the time was sleeping.

summer of 04 i got back into martial arts. ju justsu was always my main training so i started adding in breakfalls, kip ups and air rolls after i did the calisthenics. i got to where i was doing 2 hours solid workouts.

looking for more i added in my weapon routines... sword, staff, single stick, knifework, even broke out my obscure weapons and worked on them some. which, since this was outside drew some strange glances lol. a 300 lb dude sweating heavily while moving through viking axe techniques or african and european spear styles is gunna draw a stare i guess. though the whip stiff actually drew a small crowd once. but i digress.

by early 05 i was down to about 275. i could pump out 100 plus of each of my regular calisthenics in about an hour, then head outside and do the martial arts type stuff for another 2 or 3 hours, taking a few breaks here and there to make sure my patient was asleep, clean and well. by this point i could pick him up and carry him and he weighed about 290 himself. of course i guess that didnt work out too well lol... it was late summer of 05 that my back went all to hell and back.

nowadays all i do is upper body stuff with resistance bands. next to impossible to do cardio like that, but at least i maintain some muscle tone. its a struggle to keep from going over the 325 mark the last few years.

my point (not that i really have one, it is me after all) is that while i did power lifting in my teens and twenties doing the body weight only stuff had me healthier, stronger and in better shape than anything else i had done before. no matter what level of fitness a person is at they can for sure start with what they are capable of and improve. yeah, it can take years if you are as far gone as i was then, but with discipline and effort anything is possible.

 

[mynameisbob84]

I've been doing a mile on the horizontal bike, a mile on the vertical bike, a mile on the rowing machine, ten minutes on the... weird runny thing where you kinda run on steps and have handles that you move back and forth, and a mile on the hand bike. I used to do all that twice per visit to the gym (two or three times a week) but since I've been back I've just lacked the fitness to do it all more than once. I plan on getting fitter though, hence the gym and stuff.

 

[pg240]

My workout regimen couldn't be simpler. I walk 30 to 45 minutes a day in my hilly neighborhood. Works for me.

 

[God]

i was in the military and everytime i got transferred to a new command i ended up with a different workout/training routine mostly because there was always someone in charge of telling people exactly what to do and how to do it. i think the worst was when we were given 45 minutes to an hour for getting cleaned up afterwards before work on a military base where none of us lived. one of the notable exercises was a cross between push-ups and something else and they called it the "muff-divers" exercise.

 

[TashaDutch]

try to avoid exercises with shocking movements like boxing, running, etc..
The best thing to do is to find something you are comfortable with, without pushing at all
When you do weight training, try to avoid the static machine unless you have had intense training with them with a professional
Static machines rule your movements and how you lift the weight, while you might have better results with free weights, that don't.

Maybe this sounds really weird to some here, but this is considering what i've heard from Evvie about her health issues

I think for you personally, it's really important to not 'over do' it.
It's really easy to get discouraged by other people, or even trainers, when you can't handle what others just use a warming up
It toke me over 6 months to complete my work-outs without any discomfort

And please remember, that every sport starts with learning how to... nobody wakes up and knows exactly what to do in a gym and why...
People who have physicial boundries just need a little more help with it, because pushing it can be more disastrous compared to people who don't.
Did you doctor consider that as well? i got help from a physicial therapist when i started to work out... and i do things totally different from most people, but it made me feel much better from when i was trying to follow guide lines.

 

[Rose]

I use a 'home gym'.

I purposefully do things like forget a diaper upstairs, forget my socks or some other random object so I have to go up and down the stairs multiple times to retrieve everything I need. When I shower, I put all of the bottles that I need on the floor so that when I need them I have to squat down to get them. I also walk the dogs multiple times a day.

Aside from that, I also do things like baby lifts, baby squat,s baby curls, baby push-ups, and baby leg lifts. They are like normal exercises, but with a baby. I also put him in the sling and we walk on the treadmill for at least 40 minutes every day that we can manage it. Basically I try to make my daily routine also be my exercise routine. It saves me time, money and makes my surroundings work for me.

 

[zippypinhead]

I suffer from a lot of health problems, including some pretty crippling chronic pain, and exercise -- when I can actually do it -- really helps me maintain a better quality of life. A couple of years back, before I took a turn for the really bad, I was mixing up (slowly) jogging about five miles or biking about ten miles, five days a week, and I had a kettle bell stepdown routine that I did at least three days a week. It got me to a point where I could carry myself well, pain was drastically reduced, and I was starting to feel good -- almost as good as I had when I was heavy lifting ten hours a day as a warehouseman when I was 25. Then, my ailments kicked back in, and I've been deteriorating ever since. At this point, I feel really awful, and haven't exercised regularly in a while (although I have put in a few valiant but protracted efforts to restart here and there.) I just got a recumbent stationary bike, I dug up my kettle bells, and I've found some nice exercise channels on the Roku. I really need to get back into a routine. I've spent the last year in unrelenting pain, and it is really beginning to wear me down emotionally and intellectually, especially over the last couple of months, and frankly, I'm starting to worry that I might not have long for this world if I don't power through the initial discomfort and get back to sweating from exertion daily. What I'd really love to do is find a hobbyist track and field club, or learn to dance, but that feels more like a long-term goal.

 

[AllisonWilder]

Everyone sounds so active with their workouts and they actually sound like fun! I have to incorporate lifting into my routine and I'm looking to incorporate kickboxing later in the Summer, but for now I've got a good thing going. I workout from home 7 days a week (I'm on a mission, haha) and I'm currently putting a lot of my focus on cardio and my core (where I need the most work).

Monday:
30-Day Shred Level 1 & 2, 20 minutes of run (6-7mph)/walk (4mph) intervals on the treadmill

Tuesday:
6-Week Six-Pack, 35 minutes of walking (3.5-4.5mph) on the treadmill

Wednesday:
30-Day Shred Level 3, 20 minutes on the elliptical, 25 minutes on the recumbent bike

Thursday:
30 minutes of slow walking (3mph) on the treadmill (hangover day)

Friday:
30-Day Shred Level 1 & 3, 25 minutes on the treadmill

Saturday:
30-Day Shred Level 2, 6-Week Six-Pack

Sunday:
20 minutes of running on the treadmill (6-7mph), 25 minutes on the recumbent bike, 25 minutes on the elliptical

 

[JulietRose]

I do yoga. I found this very wonderful teacher through youtube, she is easy to follow & understand. She has tons of videos to choose from & adds a new one every week.

http://www.youtube.com/user/DrMelissaWest

 

[Protocosmo]

Man, I am a lightweight in comparison to most of you!

I normally walk my dog for two miles every day.

Last summer, when I hit my all time heaviest weight ever of 145 lbs, I realized I could no longer down as much pie as I wished without consequences. So, I started exercising. That's pretty novel for me!

Every day for the next seven months, I did this (the exact number and repititions varied day to day).

A few variants of planks.
Pushups alternating with jumping jacks
Two variants of mule kicks.
A variety of different situps and crunches.
Squats.
Thrusts.
Some arm and shoulder exercises with dumbells.

Then I somehow injured an intercostal muscle in February which made so much as breathing painful. Took several weeks before I could start up again. It's still a bit sore today.
Then I got hit with a nasty virus in March which knocked me out for about two weeks.
Let me tell you, it's hard to get back into the old routine after that. My nine to six job doesn't make it any easier. I only do the above about once a week with some daily situps and jumping jacks.

Back to my normal 135 lbs though!

 

[RedneckHick]

Not sure if the thread is dead but I have a huge amount of useless and useful information on health and fitness ( Kinesiology, rehabilitation, proper eating habits, strength training and in running/cycling) and would be glad to share some if anyone is interested.

As for me, depends on the time of year and what I'm focusing on. I typically stick to a 4 day split, been in the gym for nearly 20 years so I know what works for me and change up some of the exercises when needed. Also run anywhere from 20-50 miles and bike 40-100 miles a week.

@ Evvie, did you end up getting a program design for your goals yet?

 

[Deleted member 8603]

Mon-Fri

10 and 25 lb weights in an assortment of different exercises, biking 10 miles. (each day)


Sat-Sun

Running 3 miles, Biking 20-30 (each day)

 

[Poker_Babe]

I've been swimming 20 laps in the pool every day as of recent.
And been doing this like two or three times a week. (It's fucking hard, so don't feel bad if you can't get through the whole video at first. I couldn't until like my 5th try.)