What is your workout?
I thought it would be interesting to see different peoples routines and what they wish to achieve from it. May be helpful for others to see what they can try or just things to add to spice up their workouts. Mine at the minute....
23y/o Male. 171lb BF% - 19ish
Kettlebell swings - 75 reps 20kg
Pull Ups - as many sets as possible until i get to 30
Incline press up - same as above to 200 reps.
Hanging Dips - up to 30
Myotatic Crunch - 3 sets of 12
Prone cobra - 3x30sec
Then lock offs, deadhang's and planks.
Effortless superhuman Deadlifts and Benchpress with weighted pull ups and core workout.
Friday: Same as day one except for the dips which become skull crushers and different exercises for the back.
As you can see I'm in an endurance phase thus the higher reps. I know it doesn't conform to the MED principle but this is sport specific training aswell.
Looking forward to seeing other peoples workouts!
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20 y/o female, 5'3" 130ish lbs, 20%ish bf. jus started doing 4hb about 3 weeks ago, switched after doing paleo/crossfit for a year. crossfit is a creepy, expensive cult get out while you can!
For the perfect posterior exercises I use a 35 lb kettlebell and go full overhead on the swings, and also go knee to elbow on the flying dogs. Yoga is various styles, depends on the teacher. You don't need to do this much I just love yoga and it's free through my co-op. I also walk or bike to school and for most of my shopping if possible.
M: Perfect Posterior, Kiwi A, 6 min abs, 1.5 hours yoga
T: 1.5 hours yoga
W: Perfect Posterior, 1.5 hours yoga (sometimes!)
R: 1.5 hours yoga
F: Perfect Posterior, 6 min abs, Kiwi B
I'm a yoga person. I do power vinyasa in a heated studio 6 days a week, with classes that vary between an hour and an hour and a half.
Beyond that, I just added kettlebell swings this week. Today was my first go at them. I'm planning on these two days a week, just to see what happens.
I also do sporadic swim, bike and run workouts...because I'm a lazy/unmotivated triathlete. These don't happen with any kind of consistency.
I basically mix all my workouts up... last Friday i cycled to work in the morning about 25miles in 1hr 15mins... gym at lunch and made this workout up (heavy lifts with KB circuit)
No rest between circuits i.e. do 5 military presses, 20KB swings and rest 30-60seconds until you complete the 5 sets.
A1) Military Press (45kgs) 5x5
A2) Alternating KB swing (20kg) 10ES x 5
B1) Bent Over rows (37.5kg) 5x5
B2) KB Figure of 8 (20kg) 20
C1) Dumbell Bench press (35kg) 5x5
C2) KB High pull (18kg) 10ES
Then cycled home... that was hard!!!ha! Glad it was Friday!
Ive put some other workouts up on other posts... take a look at those.
tinesnloaf ... it's funny because i am almost EXACTLY the same body as you.lol. i am 5'3.5" ( haha ALMOST 5'4") ...and 130ish lbs. ( started at 134...LOWEST was 127...but i waiver between 129/130 now ughhh..scale doesn't move!!!) anyhow...ya, dropping the b.f. is my goal as well... i am higher BF than you- but anyway, in the mid-20's BF%.... i understand what you mean by "fuscular" lol.. i have muscular arms but a layer of fat makes them look bigger ( my mother constantly says " your arms are too big..blah blah.. why do you lift weights?" to which i reply.. it's not the lifting weights, it's the fat i still have that makes them look bigger than they are!!!) .. anyhow - i love the HIIT that goes with x fit - today we're going to be doig lots of sprints n burpies... - but of course before the wod we have a squat strength exercise today...anyhow, i believe with crossfit you CAN get a lean physique..it doesn't have to be bulky - as women our testosterone levels aren't high enough to get "big" for the most part. I think switching it up is important. (on top of xfit, i run, do a power yoga 1-2 times a week, and p90x 1-2 times a week - or just lift weights if not p90x) but i STRUGGLE to lower that BF % .... i feel stuck!