What's Your Exercise Routine? (muscle, weightlifting, yoga, treadmill)

[ndfmnlf]

Mine goes like this:

Mon: rest

Tues: 35 minutes HIIT (treadmill), ab exercises

Wed: 35 minutes stationary bike (moderate intensity), bent over rows, squat, military press (all 3 X 12)

Thurs: 35 min HIIT, abs

Fri: 35 min bike, bench press, deadlift, military press

Sat: 35 min HIIT, abs

Sun: 35 min bike, squat, deadlift, bench press, bent over rows

I've experimented with different schedules and combinations, and this is the one that works for me. It's time efficient and emphasizes compound lifts. Dropped my BMI from 26 to 24 in 3 months. I'm in a cutting phase. When I get down to a BMI of 22, I will start a clean bulk.

What's your exercise routine?

[CSD610]

20 minutes on the treadmill 4 times a week in bad weather, 2 mile walk 4 times a week in good weather.

[mommabear2]

Mon: 1 hr to 1-1/2 hrs weightlifting (upper, lower, and core exercises)
Tues: 1 hour to 1 hr 20 minutes of cardio broken down this way: 20-30 minutes of stair mill + 20-30 min elliptical/ramp and 20 minute treadmill. I'll throw in a 10 minute hard run on a 7% incline on the treadmill if I'm feeling up to it.
Wed: 1 hour cardio (same as above) plus 15 minutes of leg and core exercises (weighted walking lunges, bosu ball weighted lunges, one legged stiff leg deadlifts all done after cardio)
Thursday: Weight lifting for 40 minutes, cardio for 30.
Friday: Active rest (hiking and yoga)
Saturday: 1 hour and 30 minutes of cardio (30 minutes on treadmill, 30 minutes on stair mill, 30 minutes on another cardio machine of choice) AND tennis.
Sunday: 40 minutes of cardio, 20 minutes of upper body weights.

This seems complicated but it works for me. I used to do more tennis and more running by my feet and legs where giving me problems. So I cut down on that considerably until my injuries heal. I'll throw in tennis and yoga in the mix in addition to my usual schedule.

[td333]

Three week waves.. each week for core lifts increase by 5-10%, from 60% of 1RM.. each consecutive wave, use those percentages based on new maxes. General conditioning days consist of running with a giant tire, running/sprints, hiit...Some days I work out twice a day, assistance exercises on second half. Speed days = 40 second rests between sets of 10. Upper days are usually Bench, rows, standing mil press, dumb bell on stability ball + assistance exercise. Lower days are squats (every possible variation..bands, box, ATG), deadlifts (every two weeks, take two weeks off from deads), front squats, good mornings, glute ham raise. Full oly cleans every day as a warm up, 135-185. 30 minutes stretching afterwards, foam roller, 15 minutes a day, three times a day.

Max days, work up to max. Speed days, work on speed/velocity. 10 sets of 2-3 reps, at 60-80% 1RM, maximum speed with bands. 40-60 seconds rest between sets.

Upper Dynamic (speed work)
Lower Dynamic (speed work)
off/general conditioning
Upper Max
Lower Max
Off/general conditioning
off/general conditioning

[SVTRay]

60mins Recumbent bike or treadmill every over day.

30-45mins Upper body exercise every other day.

[Mrs. Skeffington]

I do 45 to 50 minutes of bench step aerobics five days a week. I also do upper arm, back, and chest exercises with free weights, alternating with pillates and crunches for abs and core. Three days a week, I go to our local YMCA to use the weight machines for my thighs and glutes. When the weather permits, and on weekends, I go for a five mile hike instead of the bench step routine.

[ndfmnlf]

Thank you all for sharing. It's good to see what others are doing and what actually works for you. Everyone is different (different time constraints, different starting physiques, different goals, different resources etc). There's no one-glove-fits-all routine.

I used to do mainly cardio exercises with a sprinkling of isolation weight exercises for 10 years (what was I thinking? lol). While that kept my BMI between 25 to 27 (mildly overweight), it didn't bring it down to the desired 20 to 24 range. It was only when I switched to HIIT for cardio, and compound exercises for weight training that my BMI dropped to 24.

[Luckyd609]

I do not have a set routine of what I do on different days.
I swim, run and cycle. Some days I do all three but it is usually a combination of two.
Other days I focus on strength with combo moves that work the whole body or I focus on certain muscle groups. Every workout is usually 90 minutes or more on 5 to 6 days a week.

[LaoTzuMindFu]

My workout varies a great deal from day to day and week to week. But on average, here is what I do:

Morning Cardio - Always done on an empty stomach or after cup of black no sugar coffee.
Run 5k, then do 30-45 minute yoga routine, or
500 double under jump rope, 10 100-yard sprints with 15-20 situps after each sprint for time. OR
All Kung Fu forms that I know, including wing chun dummy and pole forms. OR
Tai chi, qigong then vinyasa yoga. OR
5-6 3-minute rounds on the heavy bag, followed by 10-15 minutes on the speed bag, followed by 300 double unders OR 20 minutes mixed jumping rope. OR
Yoga Sun Salutation warmup followed by Tabata of pushups, pullups, situps, squats, burpees, chain punching and double unders.

Afternoon or early evening strenght training
Crossfit WOD following the standard Crossfit Warmup (3 rounds each of 10 pushups, 10 pullups, 10 squats, 10 45 pound good mornings, 10 situps, 10 45 pound squat thrusters, 10 45 pound overhead squats, 15 double unders. OR
Whole Body HIT training based on Ellington Dardens "NEW HIT Training" book.

Evening kung fu
wing chun and/or kenpo
Qigong and vinyasa sun salutations

[Ulysses61]

I'm training for a marathon on May 20, so I've been running fairly high mileage. Last week:

Sunday: Run 18 miles
Monday: Rest
Tuesday: Stairmaster 90 mins
Weds: Run 12 miles
Th: Elliptical trainer 60 mins
Fri: Run 12 miles
Sat: Hike 16 miles, 4700 elevation gain

I have been feeling "blah" lately and thinking I'm overtraining. I ran 15 miles yesterday and just haven't felt like doing anything today, so I'm listening to my body.