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Ladies!!!! What is your go-to gym routine? :)


sha_y

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So now that I've graduated uni I finally have time to work out regularly :D I joined a gym but find myself wandering back and forth between the treadmills, elliptical, stair steppers, rowing machine and occasionally some free weights.

 

I'm lacking structure and a routine.. so I guess I need some inspiration 0u0plz.png

 

Can you guys please post what you do at the gym, and for how long?

And it'll be helpful to know what goal you're trying to meet or have already met with your routine smile.png  I'm personally trying to lose maybe 10 pounds, tone up, gain some endurance and maybeeee finally get some abs rlytearpls.png

 

Thank you chuplz.png chuplz.png chuplz.png

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I would recommend the treadmill will walking briskly on an incline so you can tone your whole leg and work your heart. If you have bad knees (like me) you can always use the elliptical on days when you need it. I work out for as long as a machine will let me (which is normally 60-100 minutes) about 4-5 days a week and I don't workout on the weekends. Eventually you will be able to walk faster at a high incline or jogging but I only workout for about 60-90 minutes at a time

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My main goal is to just get fit and build some muscle

I like to do 30 minutes of really light jogging every morning, mostly because it wakes me up and I enjoy it, as well 30 minutes of supersets 2-3 times a week :)

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Cardio for 30 minutes

Stretching for 10-15 minutes

Floorwork (Yoga, planking, Combination workout for the abs): 30 minutes

Weight training: 1 hour

Cool down: 5 minutes

 

Every Tuesday and Thursday replace weight training with something more dynamic like dance sessions, etc. 

 

Switch up the routine as it can get boring.

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how fit are you already? 

 

I used to be a competitive swimmer so I was pretty fit but now I'm just your average 22-year-old? Like slightly active (my job has me walking 8 hours, I'm a hospital tech) but I don't work out regularly enough lol

I'm really just looking to see what other people do so I can kind of figure out what routine works for me :)

 

I would recommend the treadmill will walking briskly on an incline so you can tone your whole leg and work your heart. If you have bad knees (like me) you can always use the elliptical on days when you need it. I work out for as long as a machine will let me (which is normally 60-100 minutes) about 4-5 days a week and I don't workout on the weekends. Eventually you will be able to walk faster at a high incline or jogging but I only workout for about 60-90 minutes at a time

 

That's amazing! I can't stay on 1 machine for longer than 30 min without feeling bored!

 

My main goal is to just get fit and build some muscle

I like to do 30 minutes of really light jogging every morning, mostly because it wakes me up and I enjoy it, as well 30 minutes of supersets 2-3 times a week smile.png

 

What are supersets? :D

 

Cardio for 30 minutes

Stretching for 10-15 minutes

Floorwork (Yoga, planking, Combination workout for the abs): 30 minutes

Weight training: 1 hour

Cool down: 5 minutes

 

Every Tuesday and Thursday replace weight training with something more dynamic like dance sessions, etc. 

 

Switch up the routine as it can get boring.

 

Ooh your routine sounds so ideal:o you have a bit of everything lol! Do you stretch before ur cardio too?

Also can I ask what you do during the 1 hour of weights? It seems like a long time to me 0u0plz.png

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  • 3 weeks later...

I used to be a competitive swimmer so I was pretty fit but now I'm just your average 22-year-old? Like slightly active (my job has me walking 8 hours, I'm a hospital tech) but I don't work out regularly enough lol

I'm really just looking to see what other people do so I can kind of figure out what routine works for me smile.png

 

 

That's amazing! I can't stay on 1 machine for longer than 30 min without feeling bored!

 

 

What are supersets? :D

 

 

Ooh your routine sounds so ideal:o you have a bit of everything lol! Do you stretch before ur cardio too?

Also can I ask what you do during the 1 hour of weights? It seems like a long time to me 0u0plz.png

 

Hi!

 

Sorry for my late reply :( 

 

Yes I do stretch before I do cardio, but only my legs as I usually just run on the treadmill. I run long distance so sometimes I just hop on the treadmill with no stretching.

 

For the weights, I just use dumbells and increase the weight as I go along. I like to feel my muscles burn, otherwise, I feel that it's not effective. Then I use the machines and I usually focus on my shoulders, abs, obliques.

 

Hope it helps :)

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Thrice to four times a week, one hour to one hour and a half.

 

 

What are supersets? :D

 

 

Set of an exercise performed directly after after a set of different exercise without rest between them. Example of superset for legs: 12 x lunges - 12 x squats - 12 x jumping squats x 12 leg extensions then take a rest for a few seconds then do everything again 3 more times. 

 

Your program depends on your fitness goal. 

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Lately I've focused more on cardio endurance while keeping my strength training intact. It's not limited to the cardio machines.

 

This is a superset focused on upper body anyone can try if equipment is available at your gym. It's great for wanting your heart rate up, but is hard AF. My trainer said I would hate it haha and I sorta did but it feels good to finish.

 

10 push ups( I stay away from the modified version because it's never challenging)

20 kettlebell swings 30lbs, but since I have knee issues I controlled the swing more with arms and core also I have to stay away from heavy weights so 30 is my max for now.

30 battlerope slams

 

Tried to do as many sets in 10mins I got 7 done with little to no breaks inbtwn.

Then finished with regular cardio at a good speed for like 30mins on the eliptical switching directions every other minute and half. And foam rolled the shitt outta my legs.

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I used to have a very active gym routine until about this year when I do a lot more Intensive Dancing but here’s how my progression of go-to workout change depending on my level of fitness

 

Keep in mind that I never liked doing my own workout when I started so I had a attend lots of group fitness class to gain momentum. I also do ballroom/latin dancing on the side but It never got as intense as this year. I’m also a couch potato, so all of this was very hard for me at first)

 

When I first started:

Strategy is to gain momentum and endurance in working out

 

Monday: HITT for 60 minutes for total body and cardio

Tuesday: Dance class (2 hours)

Wednesday: Body Combat for 60 minutes for legs and core

Thursday: HITT

Friday: Dance instruction (45 minutes)

Saturday: Dance class (2 hours)

 

When I’ve gained momentum but started losing energy I became picky with my routine:

 

Monday: Core-based workout for 45 minute with option for Dance practice for 1 hr

Tuesday: Dance class (2 hours)

Wednesday: Body Pump (concentrating on strength and core by lifting)

Thursday: Core-based workout + Workout with a friend with the rope, kettleball, medicine ball and that 60kg cart I have to push for so many rounds unimpressed.png

Friday: Dance

Sat: HITT + Dance class (3 hours)

 

When I had to really condition my body this year my go-to routine was focused on core and leg conditioning:

 

Monday: Yoga/Pilates for 1 hour in the morning + 3 hours of Dance instruction and social dancing at night (meaning I was dead by the time I got home but I had enough conditioning so I was ok)

Tuesday: Yoga/Pilates for 1 hour in the morning + 1.5 hour of Dance class at night

Wednesday: Dance class (2 hours)

Thursday: Yoga/Pilates for 1 hour in the morning

Friday: Yoga/Cardio for 1 hour in the morning + 45 min Dance instruction

Sat: Yoga + Dance class (5 hours because my dance workload went up)

 

Once someone pointed out that I’ve been doing enough cardio at dance for 4-5 times a week I have to consciously die down on the workout but start working on eating right. But I really loved my gym routine back when I started, it was awesome to see the same people and get to know them. The instructors were always fun. 

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  • 2 weeks later...

every week i switch things up, but generally:

 

YOGA - 2 hours a week

PILATES - 3 hours a week

CONDITIONING (butt, core, arms, legs) - 4 hour a week

KICK BOXING - 1 hour a week

ATHLETIC TRAINING - 1 hour a week

WEIGHTS - 2 hours a week (so boring to me sigh...)

 

some of them overlap with each other on the same day depending on my schedule.

 

optional:

 

BARRE

CYCLING

PRECISION RUNNING

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Lately I've focused more on cardio endurance while keeping my strength training intact. It's not limited to the cardio machines.

 

This is a superset focused on upper body anyone can try if equipment is available at your gym. It's great for wanting your heart rate up, but is hard AF. My trainer said I would hate it haha and I sorta did but it feels good to finish.

 

10 push ups( I stay away from the modified version because it's never challenging)

20 kettlebell swings 30lbs, but since I have knee issues I controlled the swing more with arms and core also I have to stay away from heavy weights so 30 is my max for now.

30 battlerope slams

 

Tried to do as many sets in 10mins I got 7 done with little to no breaks inbtwn.

Then finished with regular cardio at a good speed for like 30mins on the eliptical switching directions every other minute and half. And foam rolled the shitt outta my legs.

 

If only I had battleropes at my gym LOL :(

If you've heard of Zuzana from Bodyrock, your workout sounds like one of hers! :) she had a lot of workouts that used those kinds of equipment or body weight and then you either try to do as many sets in a certain amount of time, or tried to do a set workout as fast as you can and try to beat your PR every time.

 

Definitely gonna try out HIIT/supersets! I think it's a good way of incorporating cardio with strength training :o 

 

Thank you everyone!

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i hate weight lifting that explains my weak upper body rlytearpls.png

 

my routines are mostly like these:

Monday: -

Tueday: 1 hour body combat class

Wednesday: -

Thursday: 1 hour body combat or RPM

Friday: 1 hour body combat or if i'm lazy i won't show up lol

Saturday: hot yoga + gentle yoga for 1 hour each

Sunday: 1 hour pilates

 

when i have my period i will skip gym and usually just go for gentle yoga and pilates

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