What does your workout consist of?

I try to get myself to the gym at least six days a week. I begin with a thirty minute cardio routine (either ten minutes on one machine and five on the other two, or five minutes on five machines - circuit style). I spread my weight training out during the week. One day I focus on legs and calves, the next day I focus on triceps and biceps. Lastly, I spend time on back, shoulders, and chest. Since I have been back at the gym, I have neglected my abs, but will be focusing on them every other day.

 

MWF mornings (6am) i will be doing rehab for my right knee - i had surgery on it this past summer. i did rehab in the summer, but neglected to do it once i got up to school, so now i gotta go back to square 1 and start rehab again. this will include stationary bike, stairmaster, lunges, squats (no weights), some isolation knee exercises, and leg press with low weight.

then MWF Sat evenings, i wll be doing a 4-day split. after my weight training, i'll be doing cardio. i dont' do regular cardio, i do HIIT (high intensity interval training), it works really well and at most i'll spend 20 minutes of doing cardio.

tuesday and thursday morning, i'll just be doign cardio in the morning since thats the best time to burn fat (2nd best - after weights).

*edit* forgot to mention that i'm in a cutting phase right now.

 

every morning, yoga. go to work, sit on butt all day. lol. go to gym right after work. spend 1 hour on eliptical trainer, my favorite machine, currently. Then 1 hour full body weight work out Tuesday, Thursday, Saturday. Then comes either a step class, spinning or ab/mat work. They are about 45 minutes long. I do those when I can, or when a cool class comes along. Usually about 2 or 3 times a week.

Sundays I don't exercise, but rather stretch a lot and boyfriend and I like to hike and mountain bike and stuff outside like that. Wish I had a dog to walk really. Might be a better partner than boyfriend(oppss don't tell him I said that!)

 

I go to the gym 5 days a week, every day but Friday and Saturday.

I run 3-4 miles on the elliptical machine, keeping my heart rate above my taregt. that's it for cardio...

Then I lift weights, working my triceps, shoulders, biceps, and back. Then I switch to lower body and work my glutes, calves, hamstrings, and quads.

For my abs, I take this ab class 2x a week, on the days the class does not occur I just do 150 crunches.

I've been going since mid-January, and I feel awesome!!!

 

Right now, my workout is usually just running. Sometimes, I can up for up to 90 minutes. But sometimes, I'll do yoga and/or jump rope.

 

you guys rock!!!

I love reading about what you do and the fact that other people are actually finding exercise fun, good, interesting and it is making them feel good...
I do half an hour of the climbers trek on the walking machine thingy..I used to just do half an hour but found the hilly things on this particular program made me try harder!
Then I do twi sets of fifteen on a bunch of weight machines which I don't know the names of...sorry!! But they work all the normal muscle groups you were all talking about...
On days when the classes are running I either do the Pump class which I love for my instructor, who has been really cool and just kept upping things for me when she deemed and really I needed and didn't know it (and who could ever imagine that their elbows would drip sweat just by doing that!!...weird!!!), or I do the other classes which I have no idea what they are called but they involve things like running, cardio as in skipping, step ups, push ups...oh thats right, they are circuit classes!! all I know is when I do the classes I am made to work much harder than on my own!!

 

P.s. what is a cutting phase?

 

well, a cutting phase is when you try and cut down. yoru not trying to add a lot more weight (muscle mass) to your body. your just leaning down. your not losing the muscle mass, your trying to lose the fat. so, i already have the muscle i want, i just need to lose the fat. i'm a swimmer, so i dont' want to be huge, fat or muscularly (is that a word??). i'm doing more cardio than i would normally. i eat less and my meals are spread throughout the day, either 5-6 small meals per day. its pretty hard while at university to get 5-6 small meals, just because we only have 3 meals per day on the meal plan, so i have to "steal" some food. i still do weights, just not heavy sets.

 

aha!!

sounds like what I should be starting to do actually!! Though I was looking at the girl who takes our Pump classes and she uses about double and a half of what I do in the class and she is not at all over muscley...I sort of figured this meant I had a way to go before that woud be a problem...but now I am, wondering....how do you know when you should be starting to balance it out like this?
thanks!

 

its all personal preference...i could do a bulking phase if i wanted to. i'd still get rid of my fat, but i'd also be gaining huge amounts of muscle mass. i dont' want that. i want to trim down...i have "keg" for my stomach fat, its getting huge. i already have a good amount of muscle mass, so i really don't need to add a lot more to my body. i just want to trim down the fat, and elongate my muscles, which is more suitable for a person looking to get back into competitive swimming. then you take into account your diet. for a bulking phase, you have to eat an enormous amount of food to have huge gains. i'm cutting a lot of things out. you just have to figure out how you want to look.

 

I hadn't heard of "cutting down" either. We hockey players also can't bulk up too big. I don't really lift very often or ride my elliptical anymore. Mostly I just play a few hours of really intense hockey per week.

 

yea, its just little terminology thats all. theres certain sports, like wrestling were you wanna cut down, so you can make weight. i'm not lifting too much right now, i'm just doing a lot of cardio. though, i can't run...well, i haven't tried running since my knee injury, which was almost 1 year ago...i had surgery, so i'm pretty scared of running. plus, i stopped doing my therapy once i got back to school in september, so i've gone 6 months with out therapy. so i ride the bike and swim for cardio.

 

my Track workout everyday consists of full body stretching, a quick 10 minute jog, 100 crunches, 50 push ups, plyos (8 different running exercises to warm up legs and arms), 20 minute run, then i take about 2 hours throwing the shotput (8 lb metal ball) and the discus (a metal frisbee), and then i stretch out my arms and legs again. thats not really a hard workout compared to other ones some kids on the team have to do. i have it pretty easy because im mainly a thrower on the team.

 

Currently I'm sort of stuck around the house, and have no place for my weights, so it's mostly just sporadic sets of sit ups and push ups all through the day intermingled with a bit of yoga, and running a short distance back and forth in a hallway.. If it wasn't all wet and such, I'd go running outside too.

 

i have alot of shit in my house... so i only work out here... on mondays wednesdays & fridays i usually start off with my abs do 50 crunches on the "ab lounge" (i do recommend it) then i go & do curls starting off at 20lbs. 10 times 3 sets, then 24lbs. 7 times 3 sets,then 28lbs. 5 times 3 sets, & finally 32lbs. 3 times 3 sets...called pyramiding if your not fimiliar with it. then i do butterflies which i do 22lbs. 10 times 3 sets... & back to the abs 50 times. then i do shrugs with 2 40 lb. dumbbells & that consists of my work out.

 

On Tuesdays and Thursdays its a 2 mile run at school on a track then 40 minutes on the elliptical everyday. Burn 400-600 calories a day. All I do is run... not really getting into muscle or any of that jive yet. Just slimming down.

 

On Monday and Friday I do around 100 push-ups(back of the wrist, 3 finger, 5 finger, 2 kunckel, and palm. about 20 of each. No putting my knees down until the 100 are done) some times more. anywhere from 70 to 175 sit ups. Some crunches, some reverse sit ups, some calf raises, some head raises, and working with baoding balls in my hands. I also do some light kicking excerises and review some of my kung fu forms that are similar to tai chi. On Wednsday I try to get through all of the above and have kung fu for 2 hours. Every day I try to stretch well and medatitate. Works pretty well but takes a lot of time.

 

I stick to a healthy eating diet and drink 9 glasses of water a day. For exersise I do about 45 minutes to an hour every day (depending on how much time I have). Since I'm a dancer I spend about 15 minutes warming up (haven't included that time in the workout), then dancing for 30 minutes, then I go outside for a run or a bike ride for 20 mins, then when I come back I do a bunch of sit ups and press ups.

 

l usually attend the gym 5 days a week before work..

 

hi girls, what is the best way to slim done, have toned muscles and not get to bulky?? is it cardio? im quite confused when it comes to the gym, i dont mind the cross trainer, and weights but im scared im going to get chunky and not sexy!!! help!