What is your typical WO week like?

J

joyjoy

Cathlete
I am just interested to know what your typical work out week is like? Do you guys plan ahead or do you decide when you get in your wo room what you're gonna do?
 
5 days of cardio (mostly kickbox right now)
1 day of lighter weight training like Power Hour
1 day of heavy weights like Gym Styles
Abs on most cardio days
 
mine varies but for this month i am hitting
3 days of heavy weights for lower and upper body
one light day for legs
3-4 days cardio some days light and some days heavy no more then 30mins
1 day for core max
2 days of pilates

i set it up to work six days a week with one rest day but i aim for yoga everyday but i have to have at least 5 mornings of yoga to keep centered,flexible and pain free.

kassia



When they discover the center of the universe, a lot of people will be
disappointed to discover they are not it -- Bernard Bailey
 
I do a monthly rotation for myself.

This week was:

M - cardio
T - back, cardio, core
W - chest and tris, core
T - cardio, shoulders
F - biceps, cardio, core
S - triceps, cardio
S - leg day, core
 
Sunday: cardio, triceps, shoulders & abs at the gym
Monday: cardio before work
Tuesday: pilates/bosu/Core Max after work
Wednesday: cardio before work, legs & chest at the gym after work
Thursday: cardio before work
Friday: cardio before work
Saturday: cardio, biceps & back at the gym

Sometimes I miss one of the cardio workouts, but mostly I stick pretty closely to this schedule.
 
This is what my workout week will be like for the next 4 weeks.

Monday - GS BSB; 1/2 of step DVD
Tuesday - Spinning class, cardio machines, step DVD, or kickboxing DVD
Wednesday - GS legs; 30 min run outside
Thursday - Off or active rest (pilates and stretching)
Friday - GS CT; other 1/2 of step DVD
Saturday - 1 hour run outside
Sunday - Spinning class, cardio machines, step DVD, or kickboxing DVD

Also abs 4x a week. I am getting tired just thinking about this schedule :) .

Karin
 
I almost always have some kind of plan...

I've either created my own rotation which just indicates the TYPE of work out I am to do on any given day (ie, step, kickbox, interval, circuit,etc.) OR I am doing or TRYING to do a Cathe rotation. I say TRYING because I tend to have run-ins with LIFE that keep me from completing a Cathe rotation in full or exactly as written. LOL

Anywho...to make a long story short...YES...I always have a plan...wether I see it through every time or not is a different story. I usually change my mind 1000 times before actually deciding what kind of rotation to do each month!:p

I actually just completed Cathe's Jan 06 rotation this morning and am now battling with myself over what to do come Monday! :7
 
I come up with a month long rotation schedule that is more or less a work in process. I decide what my focus is going to be for that month, and use that as a guide. This month it's heavy weights 3 days a week, with a full body workout once. And cardio (less step - more kick box, spin and running) 5-6 days a week.
 
During the workweek, I have about an hour to 1.5 hrs to exercise. On weekends, I have been known to go as long a three. It usually turns out something like this:

Monday - Cardio
Tuesday - heavy weights - 1/2 hr upper and 1/2 hr lower body; 15-20 min abs
Wednesday - off
Thursday - 1 hr legs. Weights vary depending on my mood
Friday - Cardio
Saturday - 1 hr cardio, 1 hr upper body weights, abs
Sunday - 1 hr cardio, 1 hr lower body weights, abs

On weekends, I try to make one of the cardios a run outside.
 
I try to plan my workouts because, if I don't I'll be all over the place. For me, I need to have a written game plan to get what I want accomplished.
 
I am doing a lower body workout for 8 weeks.

Day One- push pull premix of two sets for upper body plus PLBfloor work plus BC core work and stretch

day two- Imax 2 and every other week cardio only from BC

day three- L & G every other week rotate and do the extreme premix.

day four- ps upper or PUB

day five- KPC

day six- SJP with light weights

day seven- suppose to rest but I am doing leg extensions

beth6395
 
I usually plan my rotation a month ahead for the following month. It must include at least 4 days of cardio, 4 days of corework and 3 days of weight training.
 
During this rotation it looks something like this (this was last week):

1 day sara Picot's Advanced more than mat workout& Power Rerformer
Rhythmic Step
Sim & Hilary Burnett Intermediate Mat
FYC & Power Reformer
Lower Body Cardio Blast
Step Blast & Advanced more Than Mat
EFM

Robin:)
 
Right now I am following a P90X rotation with some subs..next week will be:

Mon: GS Chest & Back, abs
Tues: Leg workout,run
Wed: P90X Shoulders & Arms, abs, run
Thurs: Leg workout, yoga, run
Fri: P90X Core Synergistics, run
Sat: P90X KenpoX or another Kickbox, Leg workout
Sun: long run

...:)...Carole
 
Sunday - long walk on a hilly golf course, push-ups
Monday - pilates class, step workout, med ball legs
Tuesday - chin-ups, dips, circuit training class (includes med ball upper and lower body)
Wednesday - walk on a golf course, 2 pilates classes, push-ups
Thursday - 2 circuit classes (30 minutes and 45 minutes) with med ball upper & lower body exercises
Friday - pilates class
Sat. - no cardio; chin-ups, dips

Tweaking this to includes fewer pushups spaced out more often during the week. Equipment used: med balls, stability ball, gliders, pilates ring, chin-up bar
Just Do It! :)
 
Actually, I generally follow a fitnessfreak or Cathe rotation with a few modifications:)...I'm just doing an odd rotation this month to shake things up a bit.

Robin:)
 
No rotations for me!

I choose what I am going to do about 10 minutes before I head downstairs to my workout room. I make sure I've mixed it up enough that I'm not training the same body part two days in a row, but otherwise, I'm free to do whatever sounds/feels good to me that day.

I find that this eliminates any possibility of dread or putting off working out because i don't want to do whatever is planned. I never miss a day (unless out of town) and I am eager and interested each day to tackle whatever I choose! :)
 
M- Long run 10+ mi. (AM) Pilates/yoga fusion class (PM)
T- Gym Style Chest/Triceps (AM) Karate (PM)
W- Short run 4mi. (AM) Yoga class (PM)
Th- Gym Style Back/Biceps/Shoulders (AM) Karate & Sparring (PM)
F- Short run 4 mi.
Sa- Pad strikes & Sparring classes
S- Off

I haven't done a Cathe cardio in 2+ months since I am currently screening for my black belt. My exam is in June so I look forward to getting back to Cathe then. ;)

JJ
 
Last week was doing at least 20 min of pilates (either just on the mat or with the ring or/and bodybar) 20-30 min of just one body part and about 20 min of cardio. Mari
 
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