Workout schedules

[narockshard]

Hi everyone! I don't usually post on this board but I'm seriously lacking motivation to work out and need help and hope this is a good place to come for it I hope to start participating more, because hopefully that in itself will be some motivation. I have been trying to follow the P90x program during the winter, but I have done all the workouts before and am just not finding it in me to keep it up; I think I might want more variety or something. That being said, are there any websites that have workout schedules I could follow? I want to make sure I'm working out my whole body and not missing out on anything. I'm pretty fit, so I'd like a fairly aggressive program, but I also would like to keep it to an hour a day if possible. I'm willing to do almost any type of workout, including running, biking, gym machines, lifting, etc. I don't have access to a pool though, so unfortunately swimming won't work. Basically, I have a bunch of workouts in mind that I want to do and can do, but I want to make sure I'm maximizing the benefits of everything. For example, how many days should be cardio, or lifting, or how often do I work out the upper body and lower body?

Hopefully this makes sense! Feel free to ask any questions needed to clarify anything. I don't really have weight to lose per se (I'm not overweight or anything by any stretch but for my own sake I'd like to lose maybe 5 lbs.) and I'd love to be really toned. TIA!

[Deleted]

What is your schedule like? It completely depends on when you're free and how much time you have to work out at home, get to the gym, etc. My schedule is as follows, not sure if it's helpful at all because I work out at lunch and in the evening some days:

M: Crossfit(lunch)
T: Run (lunch); Swim, kickboxing (evening)
W: Crossfit (lunch)
H: Spinning (lunch); Swim, kickboxing (evening)
F: Rest OR Crossfit (lunch)
S: Rest OR kickboxing (morning); cycling (afternoon when it's nice out)
S: Long run, swim

[shauni27]

Welcome! You are at the right place. I think everyone's answers will vary bit by bit, and I am in no way a good person to talk to for motivation, I lack that all the time.

I do think variety will help, if you get "stuck" doing something you don't like then you are not going to stick with it. Sometimes new is all the excitement and motivation you need! Have you looked at your local gyms to see what classes they have? Most classes are only an hour and there are so many with aerobic and strength that you really get your bang for your buck! If you could join a gym that has classes like that and attend those 2-3 times a week and then do something on your own the other days that would be a great start I think.

I remember loving Body Pump and all of those classes at my old gym. They were great!

[pixy0stix]

I'm doing a mixture of lifting and cardio (mostly classes because I detest machines). How often do you want to work out? Are you going to a gym? Here's what I'm doing:

M: Kickboxing cardio class
T: New Rules of Lifting for Abs (NROLFA) - It's a book and guided routine
W: Some sort of cardio, probably running soon
Th: NROLFA
F: Off
Sa: Zumba
Su: NROLFA

[mainewifey]

My average week:

M: Personal training - a mix of weights, cardio, plyos
T: Swimming 2,500 yds basically a recovery day.
W: A faux Insanity class
Th: Spinning or boot camp - which is basically sports drills
F: Personal training
Sa Recovery day or light work out if H wants to go to the gym
Sun: Cross fit or kickboxing.

I'm considering taking a spinning and abs class saturday mornings which would put Sundays as my recovery day.

I've heard good things about mixing up P90X with Insanity. I liked mixing Insanity with running and weights.

[katinthehat]

I think the general rule for pure strength training is each muscle group twice a week, so about six days of lifting. Arms one day, legs the other, and chest/back/core on the third is usually how I structure it when I lift (which admittedly, hasn't been in forever.)

Right now, I'm kind of triathlon base building so my schedule is
M - walking, swimming
T - cycling
W - walking, swimming
R - cycling
F - walking
S - yoga
Su - rest

Have you tried working out with a trainer at your gym?

[breezy8407]

You will get a lot of varied responses based on what people are doing as their main form of exercise. I am primarily a runner, but I also enjoy lifting. I am tentatively training for a half marathon in May or June.

As for a lifting program, look into the New Rules of Lifting franchise. The most recent book came out a few months ago.

I am sort of ramping back up after having babies, starting a new job, etc so below is my ideal week, but it doesn't always happen:

Sun: easy 3 mile run
Mon: 3-5 mile speedwork run
Tue: easy 3-5 mile run
Wed: 3-5 mile speedwork run
Thur: Lifting - one of two full body workouts using free weights with a focus on deadlift, squat, bench press and an overhead press.
Fri: off
Sat: long run of 8-10 miles

[narockshard]

Thanks for the tips! I would like to work out Monday through Saturday and I can either do morning or evening workouts. I'd like to keep them to an hour because otherwise I'd have to get up crazy early or eat dinner too late (I get out of work at 5).

I do like the idea of classes at the gym, I can probably make that work.

ETA: I'm loving these ideas! I might try to mix a little of what all of you are suggesting! I especially like the idea of mixing in P90 in with other stuff like running. I guess I probably wouldn't be able to come up with the variety of arm workouts that it offers by myself, so it'd be a good thing to do a couple days and then figure out a running or biking schedule to mix in as well.

[mainewifey]

You'll figure out what works best for you. I've tried morning work outs and I just can't do it. All I can think about is eating breakfast and the time. I constantly watch the clock to make sure I get done in time so I'm not late to work and it's distracting and I just can't get in the zone.

[narockshard]

Mar 5, 2013 12:46:49 GMT -5 mainewifey said:

You'll figure out what works best for you. I've tried morning work outs and I just can't do it. All I can think about is eating breakfast and the time. I constantly watch the clock to make sure I get done in time so I'm not late to work and it's distracting and I just can't get in the zone.

This is kind of me. Although it's usually because I'm so groggy (I am NOT a morning person at all). But it feels so amazing when I actually do it because then I know I can just come home from work and relax. Unfortunately that great feeling never seems to carry over when the alarm goes off at 5:30 a.m....

[elletr13]

My general plan is to try for 3 days cardio, 2 days weights and 1 day of yoga. But I usually plan each week based on what is going on. For example, I'm busy this week with early morning meetings, Junior League commitments and a going-away party on Friday, so this week isn't my ideal plan, but at least I'm doing something:

Monday: C25K Day 2 + Dog Walk
Tuesday: Morning Dog Walk + Jillian Kick-Boxing DVD workout (20 mins--probably upper body)
Wednesday: 60 minute weight lifting/toning class at the gym
Thursday: C25K Day 3 + Dog Walk
Friday: Morning Dog Walk
Saturday: AM weigh lifting class + C25K Day 4
Sunday: Long Dog Walk + Yoga.

My ideal week would be:

Monday: Morning dog walk + weight lifting class
Tuesday: Cardio (running, DVD, etc). Probably a dog walk.
Wednesday: Weight Class
Thursday: Cardio
Friday: HEAT Class
Saturday: Long Dog Walk
Sunday: Yoga

Basically, I walk my dog once a day (he gets 2 daily walks) at least and then whatever else my schedule allows.

[katietornado]

My average week:

Monday - Friday: run in morning or evening, CrossFit at lunch
Saturday and Sunday: one day just CrossFit, one day just running

Do you have a space to work out at home? We have a garage gym and it's the best thing EVAR. Even just a few pieces (kettlebell, med ball, etc) could help you get in a decent workout when you don't feel like going somewhere. I.e. yesterday's workout was wallball (squat, then stand up and as you stand up, throw a 20# ball to a 10' high mark on the wall), weighted overhead lunges (you could hold the ball overhead to be your weight), and then some lateral jumps over a bumper (but you could use the med ball).

[sadlebred]

Sunday: Ride Bike
Monday: Ride Bike
Tuesday: Ride Bike
Wed: Off (Swap w/Tues. depending on the weather)
Thursday: Ride Bike
Friday: Off
Sat: Ride Bike

Detailed starting next week with DST:
Sunday: Ride Bike--long 3-4 hour road or mountain bike ride
Monday: Ride Bike-recovery ride, usually 60-75 minutes
Tuesday: Ride Bike--moderate group ride or intervals
Wed: Off (Swap w/Tues. depending on the weather)
Thursday: Ride Bike-hard group ride
Friday: Off
Sat: Ride Bike--group road or mountain bike ride, 3-4 hours

[gt7301b]

My schedule looks something like this:

M- run 3-6, weights
T- run 3-6
W- crosstraining, yoga
Th- run and weights
F- rest
Sat- crosstraining
Sun - run 8-10

[narockshard]

Aside from those training for something specifically, how long would you say you work out a day? What do you all think about those 10 or 12 minute workout videos that I've seen out there? Do they work? I just feel like I could never get a good enough workout in that short amount of time although if they do work that'd be pretty awesome!

[breezy8407]

Mar 5, 2013 15:54:18 GMT -5 narockshard said:

Aside from those training for something specifically, how long would you say you work out a day? What do you all think about those 10 or 12 minute workout videos that I've seen out there? Do they work? I just feel like I could never get a good enough workout in that short amount of time although if they do work that'd be pretty awesome!

It really depends on your goals. If you are working out for health reasons, body composition goals (leaner, less body fat) or training for an event or to be better at a sport. 

If you are training for a marathon, you have to put in the miles. 

If you are doing Cross Fit or similar, you will do the daily workouts and measure progress in getting stronger/faster. 

There is value in short intense workouts. You can get cardio and strength benefits if you are doing hard enough work in a short amount of time. 

[katinthehat]

Mar 5, 2013 15:54:18 GMT -5 narockshard said:

Aside from those training for something specifically, how long would you say you work out a day? What do you all think about those 10 or 12 minute workout videos that I've seen out there? Do they work? I just feel like I could never get a good enough workout in that short amount of time although if they do work that'd be pretty awesome!

I don't think that's all you can do.  I think one in the morning and one at night would work.  But I think you get the best results pairing those with cardio warm ups and cool downs

[flex1102]

I needed this because my goal was to do more lifting. For me running is easy but weights are hard. I will find my new rules for women lifting.... something or other book when I get home tonight.

[spunkypenguin]

I like to alternate my strength and cardio days. Right now, my schedule looks like this:

Monday - rest
Tuesday - Strength class @ the gym in AM & short recovery run in PM or Lunch
Wednesday - Run 4-6mi (for now its either lunch or after work, but as soon as its light,it will be AM again
Thursday - Strength class AM
Friday - Misc cross training or intervals/speed work
Saturday - 5k race (winter series) or an interval (cardio and strength) at my gym
Sunday - Long run

After my half next month, I'm hoping to add one of the NROL programs to my routine for more strength & toning

[vanillahip]

I'm not training for anything in particular, just... Working my runs are usually just 2-4 miles, I top out at 6. All of my weights are done on machines at the gym b/c I have no flipping idea what to do with free weights LOL!

My IDEAL week would look like this:
M- run, weights & yoga (2 hours)
T- run & weights (1-1.5 hours)
W- yoga
T- run & weights (1-1.5 hours)
F- rest
S- run & weights (1-1.5 hours)
S- yoga (1.5 hours)

A normal week actually looks more like this, thanks to crazy work schedule:
M- run & weights (1 hour)
T- run & weights (1 hour)
W- yoga (1 hour)
T- run, maybe an an circuit (45 min)
F- rest
S- rest, maybe squeeze a run in
S- run, weights & yoga

I do use Planet Fitness' circuit rooms- 12 minute ab circuit and 30 minute "full body" circuit when I'm crunched for time. Maybe it's not the very best workout b/c they're short but it's sure better than nothing!

[runaways]

Welcome! My schedule pretty much always revolves around running. I try to run 4-5 times a week and lift twice. I like NROLFW and I use it to plan my strength training but I go a lot easier on the weight and higher on reps when I'm actually training for something running-wise. I'd love to start incorporating some yoga again but it's hard to find the time and money to add that in.

[Doc_Lobster]

I do:

M - lift, run
T - yoga, spin
W - lift, run
Th - yoga, spin
F - lift
S - long run
Su - rest

[sitnspin]

I am late on this, but I still want to play!

I have a unique situation because I own my own fitness studio.  Most weeks are pretty much laid out for me already.

M: double spin classes (2 hours total)
T: Spin Fit - 45 mins on the bike, 15 mins weights/core/bands/etc.
W: I teach an all resistance band class
Th: either off or 1 hour spin (to check in on my employees, teehee!), yoga or boxing.
Fri: Spin Fit in the am, then Spin in the pm.
Sat: OFF
Sun: 45 mins spin, 15 mins core on the mats.  This is my last week teaching doubles.

I was seeing a personal trainer for an hour on Friday's also, but my shoulder is now jacked up, so I gave that up.  I also try to fit in bodypump at home 1x a week.

[MrsManners]

M: powerlifting (squat day) 6:30pm
T: crossfit 5:00am
W: hot yoga 8:00pm
T: powerlifting (deadlift day) 6:30pm
F: off (unless I'm off work for some reason and then I do crossfit)
S: powerlifting 12:30pm
S: off

[TEM325]

I try to work out 4-6x a week

Right now, I'm not teaching any fitness classes because I am living in a different city, so this is my schedule.
Do heated Vinyasa yoga 1-2x a week
Run 2x a week + muscle work (squats, lunges, pushups, planks, etc)
Spin 1-2x a week
One other group ex class.

Before I came to school and I was at home, this was my schedule for the most part-
Teach spin 1x
Teach Barre 1x
Teach willPower & grace 1x
Take another class 1x or run 1x