It's taken me a long time to fall into my current routine, but I really believe in it for my needs.
My goal is to maintain right where I'm at. I am ridiculously happy with my current body comp and level of fitness.
I do HIIT interval training, 3 times a week, usually 20 minutes. My standard exercises can all be done as body weight exercises for the most part. Squats, lunges, burpees, push ups, tricep dips, planks....
I also have a kettlebell and a resistance band to make some of these things harder.
I'd love to get into heavier weights, but don't have the equipment or a spotter right now. I have access to a gym, but I really don't want to be doing anything heavy without someone watching my form.
I'm super curious what exactly a lot of you are doing out there. I'd love if you could include where you do it and what your goals are.
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I do a modified version of Stronglifts 5x5, which is a weight lifting program using primarily the barbell and power rack. My modifications:
- I do inverted rows instead of barbell rows
- I do pull-ups/chin-ups/push-ups as in the old Stronglifts program
- I am in the process of changing the ab exercises to better fix my anterior pelvic tilt and belly that protrudes, even ignoring the fat.
I have been on the program for 4.5 months and I am pretty happy with my muscle gains. I gained muscle and lost fat simultaneously, at least in the first couple months. Don't be afraid of the barbell - you start out with bodyweight or just the bar, and progress at your own pace. There's very little risk if you take it slow!
I've recently gained a new focus with TACFIT from Scott Sonnon.
I'm doing a mix of http://www.tacfitwarrior.com/ (which is fun bodyweight exercise with mental components) and http://www.tacfitcommando.com/massassault/ (boosting muscle growth with minor weights like kettlebells, dumbbells, and medicine balls).
It is especially good for me because I can do the whole thing at home if it is still snowing out.
Trust me, it is... Syracuse has had 104.7 inches of snow so far this season (call it 9ft or 2.6m), we are on the way to breaking the 1993 record of 192.1 inches.
I'm loving the new program combo, and i can see the new muscles coming in.
I do a couple scaled-down Crossfit WODS a week, or I make up a similar workout. My local gym is pretty Crossfit-friendly, and they have lots of kettlebells, a set of gymnast rings, parellettes, etc.
I used to do yoga and a weekly ballet class regularly and it made me feel wonderful; I've kinda lost interest but am trying to get back into those. Trying to get that first pullup, the ultimate girl-accomplishment!
if you truly want to 100% maintain, i would wager that you could do a good whole body weight lifting routine once a week and do some hard sprinting once or twice a week, so barely 2 to 3 hrs per week max. actually, you might still gain strength and improve shape a little doing this (coupled with eating right).
i do deadlifts, weighted chin-ups and overhead presses once a week. i do squats, bench press, barbell rows once a week (2 or 3 days apart from the other set). all at the highest intensity possible, micro-loading weight, etc., and all at 5 or 6 sets of 5 reps. i throw in as much fasting as possible, but eat huge post workout meals. i am gaining strength month to month with not all that much work/time involved, and i have not changed body weight for close to a year now, so I assume i am losing fat too.
I try to do a mix of Erwan Le Corre (www.movnat.com) and Keith Norris type of training (http://theorytopractice.wordpress.com), but I'm not that advanced. Just a little bit of everything, sometimes very heavy, sometimes fast, sometimes slow, some sprinting, some skills, some walking and playing, ...
Maybe not the best way to achieve a very specific goal, but a great way to be healthy, and to keep enjoying it.
Squats, overhead presses, bench presses, dead lifts, chin ups; all with barbells. See the following site: http://startingstrength.com/
3 times per week, each session is approximately one hour.
Just claimed my life back after 25 years of being a slave to training. I do no dedicated training sessions, instead opting for fitting in things whilst waiting in my everyday life. You know, while the coffee is boiling I climb rope for 2-3 mins on my patio, or if I'm keeping an eye out for the postman I'll do a set or two of gym ring dips or front levers etc. While walking the dogs I'll drop down to do 1 arm press ups...and on and on it goes during the day. I've mainly changed it up because I've spent too long in the gym, running etc and I want to do other things. Also, injuries were starting to mount up a bit, but this way I recover between my various exercises.
I do a lot of recreational stuff like kayaking, mountain biking, hiking with the mutts etc. but this is for mental enjoyment, I don't push it too much. The one class I am thinking of starting is some kind of yoga/pilates but I'm stuck in rural Spain so will have to find something on the net to instruct me. Gotta improve my flexibility.
Oh, yes, one sprint session as well to keep the cobwebs off.
I just started CrossFit (thanks to a sweet Christmas bonus) 2x/week. Before that, I was doing basic bodyweight + slightly weighted exercises (push-ups, pull-ups, weighted squats, planks).
I walk a lot (dog), try to sprint once a week, and do a lot of yoga/dance stuff in my free/play time.
I do a HIT weight work out 1x/week, as in Body by Science. I'm moderately active at work (6000-8000 steps/day) and I do some mobility work when I can fit it in. I don't think it's optimal but because of work commitments, that's what I have time for currently. BBS is probably the most time-efficient, evidence-based program out there.
I am doing a barbell-kettlebell-bodyweight combo with sprints on the rower once a week. Goals are to shed a few %s of body fat, add muscle and most of all just get fit and strong. It sounds like a lot but keeping total time manageable. The barbell workouts are like 15-20 minutes which I do in the morning before work at a gym; then k-bells at home for 20-30 mins. So total is about 45 minutes 3x/week, plus a 15-20 minute sprint workout. I am making fitness a priority this year and want to push it a bit.
Sunday - sprints on rower; maybe some regular running sprints sometimes as weather improves.
Monday morning - deadlift, chin-up; afternoon k-bell swings, a few get-ups.
Tues - rest or very light active recovery.
Weds morning - bench press, pull-up; afternoon k-bell snatches, some presses.
Thurs - rest or very light active recovery.
Fri morning - squats, a couple more leg machines (only time using them), dips; afternoon k-bell clean and jerks, more k-bell squats, pistols.
Sat - total rest day.
There is logic to the system. Sunday all out sprints day after total rest day. Monday is 'lift heavy' day with the heavier barbell and k-bell exercises because 2 days since any weights. Weds is lighter weight day and more conditioning than heavy with the snatches. Friday I hit it hard on legs because Saturday is off, plus then I earn the Friday night whiskey! :)
Lots of good stuff:
- body-weight workout 2x a week; pullups, pushups, air squats, jackknives, dips, planks.
- Sprints 1x a week with a warmup including a ton of bearcrawls.
- run 2x a week 3-5 miles, one road, one trail typically.
- Yoga/P90x/MDA WOW/etc 1-2 times a week
- 1 job related WO per week: carry bags of concrete on uneven terrain, sledge swings, Pulaski grubbing, uphill sprints with boots.
I generally don't like to have too much running in, but getting ready for another season of wildland fire and 'shots seem to love to run. I tend to focus on scapular/shoulder stability, strength, and flexibility.
Simple Fit (http://www.simplefit.org/), Pull Ups, Push Ups, and Squats (unweighted) and Sprints 2X per week. Simple...the only equipment needed is a pull up bar.
Bodyweight exercises for strength & edurance, HIIT, yoga, and some SS cardio... I try to keep it fresh, workout 5-6 times a week.
I do half cardio and half weight lifting... but I mostly use machines rather than free weights because they are much safer and you have more control over them. I also do some body weight exercises in between, such as a plank. but most of my exercises involve using weights though.
if you want to do do chest press there are machines which are totally safe and involve the same group of muscles... its all down to what equipment you use.
Also I ve been using power plate and it seems to be working well.
Experiment and have fun and do not forget to stretch :-)
Great question and some great answers. I have just started a new phase, goodbye hiking and mountain biking and irregular gym attendance.
Now I have 3 weights days, legs/back, chest/shoulders and arms. All the usual big moves, squats, deadlifts, chins, dips etc. My pt designed it and I am really going up the weights, tonight I squatted 60kg and deadlifted 80kg. I NEVER see other women in the weights section of my globo gym. It's a real shame, I think a lot of women hold themselves back!!
Plus I do x2 spin classes - great class vibe and a real sweaty workout. Maybe a run if no spin.
Then a yoga class for flexibility and zen.
This is tied with eating 3 meals only - no snacks! I will run this for 8 weeks and see what's what with my body. Feeling stronger already and it's only been a week! :)
My aim is to lean out and get back into my skinny trousers. So we shall see...
I think I will then switch in mauy Thai or something else. I like to change it up...
CrossFit 3x per week and some random workout mixed in. Tabata sprints, core work, etc.
Wendler's 5/3/1. with 15-20 minute hill sprint sessions 2-3 per week (as instructed in 5/3/1).
Ditched metcons couple months ago. I think I did myself a big favor as far as my overall fitness and well-being is concerned. Not to diss metcons, this just works better for me.
BBS-inspired Primal Blueprint LHT Progression 1-2x/week
Walking/hiking 1-2 hours daily
Dancing (incl. dance "sprints") 1-2x/week
LOTS of yoga (great for me because I have chronically tight muscles and have a history of joint, back and neck pain with tension headaches), weights (stick to squats, deadlift, press - hi reps at a lower weight ATM, I need to invest in more plates for my barbell), walking the dogs, gardening, and my bicycle is my vehicle. It's about a two mile ride (only 15 minutes) with some hills to my main job. I also am in the habit of doing isometrics during my workday. I am small but don't let my boyfriend or larger co-workers carry things or do the heavy work for me. I just try to be active in all aspects of my life!
I do p90x and at least an hour a day of running, biking, or hiking. The p90x keeps me strong while the aerobic "work" is simply fun and relaxing. I've inherited screwed up brain chemistry, and exercise helps keep me sane without drugs. My goal is to be happy and healthy, and finally hold a damn handstand. The best exercise is what you enjoy. I enjoy the p90x workout program (even the AB RIPPER) and I love to be active outside. Paleolithic humans lifted, walked, and played, and we should emulate that as much as we can.
Every morning I do the Müller "System" calisthenics fasted. They are fantastic, and include some bodyweight exercises too. That takes about 20-25 min every morning.
M/W/F I do 75 reps of kettlebell swings (currently at 50 lbs), myotatic crunches, and "cat vomit" exercises (all of which I picked up from Tim Ferriss' excellent "4 Hour Body"). That total workout takes about 20 minutes.
Tu/Th I do squats, pushups, and pullups. 15 minutes.
Sat is a rest day.
Sun I do 10x 10-second sprints.
I also walk my dog a lot and play racquetball once a week with a friend.
My goal is to gain lean muscle mass and strength. I love HIIT and bodyrock.tv home workouts are mainly what I do now regularly.