Monday Wednesday Friday -- Resistance training (advanced calisthenics--no weights)
Calisthenics are based on progressively more difficult exercises -- ie, rather than put more weight on a barbell, you instead use a more difficult variation of an exercise (example: rather than a simple pull-up, you work toward eventually doing single-arm pull-ups).
So here are the basic families of exercises I do (the exact ones depend upon my current goals):
Squats
Pull-ups
Handstand push-ups
Hanging leg raises
Push-ups
Dips
Horizontal pull-ups (rows, levers)
Planks/Isometric holds
**during certain times of the year, plyometrics/explosive calisthenics
For cardio, I do a 20-30 minute brisk walk everyday, and occasional sprinting.
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Recently I've been doing a lot of calisthenic stuff at home as I have no time to get to the gym.
Monday is push day, that means plenty of one-arm push-ups, dips, plyometric push-ups, planche training.
Wednesday is pull day, one-arm and wide grip chins, plyometric chins, front lever training.
Thursday is leg day, one leg squats, pistol squats, plyometric jumps.
Friday is handstand day, plenty of handstand push ups against a wall, currently just trying to learn balance (longest was about 5 seconds so far).
Every day I do some form of core work, v-sits, planks etc.
I do at least 5 sit ups trying to get out of bed in the morning, then I push myself off the floor at least twice after laying down in defeat, then I run from my bedroom to my bathroom to pee then from my bathroom to my kitchen to get a lot of food, which usually equals up to about 45 seconds of running (30 seconds more than I care for) and then lifting my short ass up onto the counters, up and down at least three times to get whatever I need to make for my breakfast, then I am obstacled with the last daunting task of lifting to fork or spoon to my mouth many many times.#IDontWorkOut
Monday; Leg day. Quad emphasis.
Tuesday; Upper Body.
Wednesday; Abs.
Thursday; Leg day. Hamstring and glute emphasis.
Friday; Anything really. Yoga, pilates. Depends what classes are on at my gym.
I love pumping my arms and back, but my boyfriend says I'm starting to look like a man so I toned it back to once a week and just did a whole upper body day instead of a split. :( I'm trying to gain here, and I'm a classic ectomorph hard gainer so I don't do any cardio at all. I'll have plenty of time to do cardio when I'm older and my metabolism changes lol
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Monday, Tuesday, Thursday and Sunday (maybe) Ab resistence mixed with arms if I have time I will do High intensity cardio in the same day or another, another day will be legs and low intensity cardio, I switch it up always though some days I'll just do runs/walks etc.
Monday morning - chest, abs and triceps
Monday afternoon - legs
Tuesday - back, biceps, traps and neck (thickness training)
Wednesday - legs (squat and leg curl pyramids) and shoulders
Thursday -chest abs and triceps
Friday - back, biceps, traps and neck (width training)
Saturday - legs and shouldersMonday, Wednesday, Friday: Run (25 minutes), a plethora of arm, leg, and back exercises. Abs.
Tuesday, Thursday, Saturday, Sunday: Run (25 minutes, abs.
You're technically supposed to only work arms one day and legs the next and have a rest day... but one day a week (such as today) I cut my run in half for my rest day.My daily workout is running for the bus at 7 am, then running for the train at 7:30 am then running for class at 8h30. And then repeat when I get back home at 7 pm
4 day split
Day 1: Chest & Triceps
Day 2: Shoulders & Biceps
Day 3: Back
Day 4: Legs
I work abs every other day and I throw in cardio 2 times a week for 200 calories a sessionI lift weights and run for cardio about 5-6 days a week.
i just look at my body in the mirror and see what i need to work on and train that
Mostly high volume stuff
like sets that are 5X10
and i leave when i feel like i can't do anymorePretty much show up at the gym and do what I feel like doing that day, if I had a program to follow it would make it a chore and I'd end up not bothering to go at all.
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cdn2.thegloss.com/.../spongebob.gifI run on the treadmill for 30 minutes
I do a workout circuit for 30 minutes
I do this 3 times a weekI've become lazy and just rely on soccer training and games, it works tho, train quite a lot in a week :)
fitnessblender 5x/week
*3x/week - butt/legs
*2x/week - abs/armsDrink a little bit, smoke a little, eat a little bit and get fucked up
workout routine. hahahahahaha ;p
Reaching for my bag of Doritos
Roll over in bed
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