What’s your workout schedule/routine?

R

rorypond

New member
As I’m just getting back on the wagon when it comes to exercising, I’ve yet to nail down a solid regimen. Right now I’ve kinda been winging it, but getting 10k steps a day minimum as a baseline.

Would love to hear what your routine is like so I can use it as a guideline for my own!

I’m interested is most forms of exercise (aside from like…hardcore running lol) I can’t afford a gym membership, but I have 2-5lb weights, ankle weights, bands, and yoga blocks!

Thanks in advance for the inspiration!
 
@rorypond i found it helpful to strength train every other day, rather than a certain number of times per week. when i had a weekly schedule i would procrastinate, but every other day is straight forward. i alternate upper body, lower body, core. i will also say this: i joined the gym when i was in poverty and relying on charity. my husband supported me, and the closest gym was not cheap. i made the decision to focus on my fitness, but it didn’t take off until i joined the gym. since joining the gym, my confidence has boosted, and i make six figures now. something to consider. good luck!
 
@rorypond I'm a beginner, almost one month in, and i do this on monday wednesday friday :

Light stretch Warmup 5 minutes +
Burpees 1*15 90s rest

Squat 12kg 3*11 90s

Leg lift plank 3*35s 90s

Rows (ground level) 3*9 90s

Side plank each side 3*55s 90s

Lunges 3*15 alternate left/right 90s

Push-up inclined 1m high 3*15 2m

Glutes bridge 1 leg 3*15 90s each side

Stretch

I will add one rep each session until 15, then master form + negatives before going for a harder variation.
 
@rorypond MWF: Strength training (either gym or home gym items)

TuTh: 5k run + plus volleyball with the homies

Sa: 10K training app

I have a very stressful job, so my workout schedule is focused on maximizing mental relief after an emotionally exhausting workday.

Also, it helps to have a goal - mine is to complete a local 10K in August.
 
@rorypond in the morning i walk my dog to get at least 2,000-3,000 steps in, then when I get home from work i walk my dog again, train him, feed him, hang out for a while to make sure he gets all the stimulation he needs (which is a lot hes a golden lol) and then I go work out at about 7:30! it seems to work the best with my schedule
 
@rorypond Simple Jack'd, 4x a week, Sunday, Monday, Wednesday, Friday.

Running, 4x a week: Easy runs Monday and Tuesday, Tempo run every other Thurs, long run Saturday.

It's easy because I have a home gym. Other than my long runs, my workout are all about 45-60 minutes or so. The monday easy run is a bit shorter, at 30 minutes, followed by 45 minutes of lifting
 
@rorypond 3 days lifting following PPL, 1-2 runs, 1-2 bike rides, and 1-2 bodyweight training (calisthenics style) along with 15k-25k steps daily from walking/hiking and a physical job.
 
@rorypond I’ve been using Fitbod to program my workouts and I recommend it. You can input the equipment that you have available and it’ll create tailored workouts based on your goals, time available, muscle groups, etc.

I mainly use it at the gym and try to go 4-5 times per week, but I’ll sometimes also switch to body weight only workouts and do them at home if I can’t make it to the gym. I usually go to the gym around midnight because there aren’t many people so if I know I can’t go that late or if I’ll be going out drinking or something, it’s good to have the flexibility to do workouts at home during the busier gym hours.
 
@rorypond I'm more running focused so my lifting isn't the most optimal, but it helps keep me fit, reduces injury risk and maintains, maybe gains muscle while burning fat at maintenance calories.

Lift 6 times per week. Except Sunday.
Before work: 50-60% of max most of the time. I keep it easy on my legs since I run a lot and already have huge muscular legs.

3x10 Leg press

3x10 Lat Pull downs

3x10 Chest/Shoulder/Bench Press

3x10 Flys/Rows/Good Mornings

30 sit ups/1 minute plank/ 3x10 knee raises

I occasionally go closer to my max, but my main focus is staying injury free and running.

Work 8-4pm

5pm Run 5-7 times a week.
Example week

Monday 5-6 miles (easy)

Tuesday 5-6 miles (easy)

Wednesday 3-5 miles (2 easy, 3 social running fast)

Thursday Rest or 3 miles easy.

Friday 6-10 400m repeats at 5k pace (Speed work). 2-3 miles easy mixed in.

Saturday 3-5 miles (easy)

Sunday long run 7-12 miles

Do a 8 minute yoga with Adrienne YouTube video post run. (Very important!!)

Shower at 6:30 with dinner in instant pot/Air fryer weeknights.

7 eat dinner and chill till bed.

Go to bed sometime between 10-12

I'm child free, so this routine may be a lot more difficult with kids.
 
To add. OP you're doing great with 10k steps a day. Running is my hobby that's why I do it. Make sure to add resistance and mobility training for general health and well being when you have the time.
 
@rorypond 3 days a week of lifting is perfect for the first year or two. After two years going to 4 days is usually very beneficial!

I just bumped my routine from 4 days to 5 for the next 5 weeks to see how I like it. The routine is a lot to type out, but it’s upper focused and starts with either chest, back, arms or shoulders with legs at the end of the workout 3/5 days.
 
@rorypond Strength train 45-60 min 3x/wk (full body, lower, upper split)

Zone 2 run 45-60 min 2x/wk

Stairmaster HIIT (Nordic 4x4) 1x/week

Hike 1x/week (time/length varies, I’m fortunate to live somewhere that the weather allows this year round)

One full rest day per week
 
@rorypond I don't know how y'all find so much time to dedicate to exercise.

Between childrearing and working a full time job I barely squeeze in 3 work outs a week. I'm very lucky that there is a solid gym down the block from my office, otherwise it would be one work out a week.

Monday - lifting, push day, after work 1 hour max. Rush home to have dinner, bath time, and bed time story with child.

Wednesday - lifting, pull day, after work 1 hour max. Rush home to have dinner, bath time, and bed time story with child.

Saturday - long rung + calisthenics in a park, wake up at 5:30am to squeeze this in before I have to get home and watch my kid when my partner needs to leave for work.

Pretty sure if I took anymore time away then my family would forget what I look like.
 
@rorypond Monday Pull

Tuesday Legs

Wednesday Push

Thursday Pull

Friday Legs

Saturday rest

Sunday Push
  • PUSH: Bench Press 3 x 8; Overhead Press 3 x 8; lateral raises 3 x 12
  • PULL: Barbell Row 3 x 8; Wide-Grip Pullups with additional weight 3 x 8; incline bicep curls 3 x 12
  • LEGS: Back Squat 3 x 8; Romanian Deadlift 3 x 8
 
@rorypond M: Squats/quads/calves/cardio
Tuesday: Overhead press/back/arms/cardio
Wed: rest
Thursday: deadlifts/glutes/hammies/strongman training
Friday: bench or overhead squat/ chest/shoulders/core
Saturday:rest
Sunday: Mobility work and 40minute metcon
 
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