Workout Routine Thread

[mathed]

I'm just going to put my routines down as I do them just in case anyone is interested. I'm only putting down cardio routines as that seems to be what is of key interest. Feel free to add in your own routines as well, maybe it could be like a resource for people to use and develop into an all-encompassing training library one day, lol.

Thursday: 05/30/2013

I started out the routine by doing a mile on the treadmill. I start the mile at 0% incline and at 6.5 mph. I continue this speed until I reach 0.5 miles and then I bump up the speed to 7.0 mph. I continue at 7.0 until I reach 0.6 miles and then bump up the speed to 7.5 mph - continue this until you reach a mile (you should be at 9.0 mph when you finish the mile.)

outline of the mile:
0.0 - 0.5 miles (6.5 mph)
0.5 - 0.6 miles (7.0 mph)
0.6 - 0.7 miles (7.5 mph)
0.7 - 0.8 miles (8.0 mph)
0.8 - 0.9 miles (8.5 mph)
0.9 - 1.0 miles (9.0 mph)

Next, I go straight to Tabata routines,

The first exercise is squat-presses. Take 2 dumbells (I used 15 pounds) and perform a squat. At the top of the squat, perform a shoulder press (I keep the dumbells perpendicular to my shoulders, just feels better). Do 8 sets at 20 seconds each with a 10 second break in between sets and a 1 minute break after the last set.

Tabata Squat-Press Overview:
1. 20 seconds of squat-presses, 10 second rest
2. 20 seconds of squat-presses, 10 second rest
3. 20 seconds of squat-presses, 10 second rest
4. 20 seconds of squat-presses, 10 second rest
5. 20 seconds of squat-presses, 10 second rest
6. 20 seconds of squat-presses, 10 second rest
7. 20 seconds of squat-presses, 10 second rest
8. 20 seconds of squat-presses, 1 minute rest

Next, I do Burpees. I'm assuming everyone knows what burpees are so no need to explain. I normally stick to sets on these more so than 20 seconds of activity. I do 5 sets of 5 burpees with with a 10 second break in between each set. If I'm just doing burpees by themselves, I do more but no need for a cardial infarction when incorporating into an extensive routine.

Burpee Overview:
1. 5 burpees, 10 second rest
2. 5 burpees, 10 second rest
3. 5 burpees, 10 second rest
4. 5 burpees, 10 second rest
5. 5 burpees, 1 minute rest

Next, I do Mountain Climbers. I'm also assuming everyone knows what they are as well.

Mountain Climber Overview:
1. 20 seconds of mountain climbers, 10 second rest
2. 20 seconds of mountain climbers, 10 second rest
3. 20 seconds of mountain climbers, 10 second rest
4. 20 seconds of mountain climbers, 10 second rest
5. 20 seconds of mountain climbers, 10 second rest
6. 20 seconds of mountain climbers, 10 second rest
7. 20 seconds of mountain climbers, 10 second rest
8. 20 seconds of mountain climbers, 1 minute rest

Next, I do platform jumps. I used a relatively small platform (about 8-9 inches in height). I stand about 2 feet away from the platform and then jump onto the platform and jump back off to my beginning position.

Platform Jump Overview:
1. 20 seconds of platform jumps, 10 second rest
2. 20 seconds of platform jumps, 10 second rest
3. 20 seconds of platform jumps, 10 second rest
4. 20 seconds of platform jumps, 10 second rest
5. 20 seconds of platform jumps, 10 second rest
6. 20 seconds of platform jumps, 10 second rest
7. 20 seconds of platform jumps, 10 second rest
8. 20 seconds of platform jumps, 1 minute rest

Next, I do platform jump-squats. These are just like the exercise above except I add in a squat every 4th jump. So it's jump on, jump off, jump on, jump off and perform a squat, then repeat. There is a catch to this one during the last two sets too. I perform 2 squats during these sets instead of 1.

Platform Jump-Squats Overview
1. 20 seconds of platform jump-squats (1 squat), 10 second rest
2. 20 seconds of platform jump-squats (1 squat), 10 second rest
3. 20 seconds of platform jump-squats (1 squat), 10 second rest
4. 20 seconds of platform jump-squats (1 squat), 10 second rest
5. 20 seconds of platform jump-squats (1 squat), 10 second rest
6. 20 seconds of platform jump-squats (1 squat), 10 second rest
7. 20 seconds of platform jump-squats (2 squats), 10 second rest
8. 20 seconds of platform jump-squats (2 squats), 1 minute rest

Next, I do platform prayer-squats. I start on the platform (I am standing on the platform with the long edges perpendicular to me) and I jump and spread my legs slightly so my legs are just outside the long edges of the platform when I land. I perform a squat and jump back onto the platform in my starting position.

Platform Prayer-Squats Overview
1. 20 seconds of platform prayer-squats, 10 second rest
2. 20 seconds of platform prayer-squats, 10 second rest
3. 20 seconds of platform prayer-squats, 10 second rest
4. 20 seconds of platform prayer-squats, 10 second rest
5. 20 seconds of platform prayer-squats, 10 second rest
6. 20 seconds of platform prayer-squats, 10 second rest
7. 20 seconds of platform prayer-squats, 10 second rest
8. 20 seconds of platform prayer-squats, 1 minute rest

I finish off with a mile performed just the same way as I started the routine with.

outline of the mile:
0.0 - 0.5 miles (6.5 mph)
0.5 - 0.6 miles (7.0 mph)
0.6 - 0.7 miles (7.5 mph)
0.7 - 0.8 miles (8.0 mph)
0.8 - 0.9 miles (8.5 mph)
0.9 - 1.0 miles (9.0 mph)

It is pretty intense and you should be drenched when you are done. If you aren't something is wrong. It should take about 45 minutes to an hour.

[mathed]

Tuesday: 06/04/2013

I started out the routine by doing a mile on the treadmill. I start the mile at 0% incline and at 6.5 mph. I continue this speed until I reach 0.5 miles and then I bump up the speed to 7.0 mph. I continue at 7.0 until I reach 0.6 miles and then bump up the speed to 7.5 mph - continue this until you reach a mile (you should be at 9.0 mph when you finish the mile.)

outline of the mile:
0.0 - 0.5 miles (6.5 mph)
0.5 - 0.6 miles (7.0 mph)
0.6 - 0.7 miles (7.5 mph)
0.7 - 0.8 miles (8.0 mph)
0.8 - 0.9 miles (8.5 mph)
0.9 - 1.0 miles (9.0 mph)

Next, I do Mountain Climbers.

Mountain Climber Overview:
1. 20 seconds of mountain climbers, 10 second rest
2. 20 seconds of mountain climbers, 10 second rest
3. 20 seconds of mountain climbers, 10 second rest
4. 20 seconds of mountain climbers, 10 second rest
5. 20 seconds of mountain climbers, 10 second rest
6. 20 seconds of mountain climbers, 10 second rest
7. 20 seconds of mountain climbers, 10 second rest
8. 20 seconds of mountain climbers, 1 minute rest

Next, I do platform prayer-squats. I start on the platform (I am standing on the platform with the long edges perpendicular to me) and I jump and spread my legs slightly so my legs are just outside the long edges of the platform when I land. I perform a squat and jump back onto the platform in my starting position.

Platform Prayer-Squats Overview
1. 20 seconds of platform prayer-squats, 10 second rest
2. 20 seconds of platform prayer-squats, 10 second rest
3. 20 seconds of platform prayer-squats, 10 second rest
4. 20 seconds of platform prayer-squats, 10 second rest
5. 20 seconds of platform prayer-squats, 10 second rest
6. 20 seconds of platform prayer-squats, 10 second rest
7. 20 seconds of platform prayer-squats, 10 second rest
8. 20 seconds of platform prayer-squats, 1 minute rest

Next, I run another mile on the treadmill. I keep it at 6.5 mph the entire time and I adjust the incline several times during the mile. I move up the incline 1 level for every 0.1 miles.

outline of the mile:
0.0 - 0.1 miles (L1)
0.2 - 0.3 miles (L2)
0.3 - 0.4 miles (L3)
0.4 - 0.5 miles (L4)
0.5 - 0.6 miles (L5)
0.6 - 0.7 miles (L6)
0.7 - 0.8 miles (L7)
0.8 - 0.9 miles (L8)
0.9 - 1.0 miles (L9)
1 minute rest

Next, I do Burpees.

Burpee Overview:
1. 5 burpees, 10 second rest
2. 5 burpees, 10 second rest
3. 5 burpees, 10 second rest
4. 5 burpees, 10 second rest
5. 5 burpees, 1 minute rest

Next, I do platform crosses. Start by standing to the left of a small platform, stand next to the long edge. Step with your right foot onto the platform, follow with your left and now take your right foot and step off of the other side and follow with your left foot. It's like on (right), on (left), off (right), off (left) and then go back over the platform the other way. Go as fast as you can.

Platform Crosses Overview:
1. 20 seconds of platform crosses, 10 second rest
2. 20 seconds of platform crosses, 10 second rest
3. 20 seconds of platform crosses, 10 second rest
4. 20 seconds of platform crosses, 10 second rest
5. 20 seconds of platform crosses, 10 second rest
6. 20 seconds of platform crosses, 10 second rest
7. 20 seconds of platform crosses, 10 second rest
8. 20 seconds of platform crosses, 1 minute rest

Next, I do another mile. This time I keep the speed at 6.5 mph and adjust the incline as I run. This time, however, I adjust in increments of 0.2 every other 0.1 miles.

outline of the mile:
0.0 - 0.1 miles (L2)
0.2 - 0.3 miles (L0)
0.3 - 0.4 miles (L4)
0.4 - 0.5 miles (L0)
0.5 - 0.6 miles (L6)
0.6 - 0.7 miles (L0)
0.7 - 0.8 miles (L8)
0.8 - 0.9 miles (L0)
0.9 - 1.0 miles (L10)
1 minute rest

Next, I do alternating stationary lunges. Start by putting most of your weight on your left leg which should be bent and out in front of you. Your right leg should be extended behind you so that you are in a lunging position. Jump and alternate the position of your legs so that you left leg is stretched out behind you and your right leg is slightly bent and in front of you. Alternate as fast as you can.

Alternating Stationary Lunge Overview:
1. 20 seconds of alternating stationary lunges, 10 second rest
2. 20 seconds of alternating stationary lunges, 10 second rest
3. 20 seconds of alternating stationary lunges, 10 second rest
4. 20 seconds of alternating stationary lunges, 10 second rest
5. 20 seconds of alternating stationary lunges, 10 second rest
6. 20 seconds of alternating stationary lunges, 10 second rest
7. 20 seconds of alternating stationary lunges, 10 second rest
8. 20 seconds of alternating stationary lunges, 1 minute rest

Next, I do Treadmill Sprints. I set the speed up to 9.0 mph and run for 0.2 miles and then drop the speed to 5.0 mph for 0.1 mile.

Treadmill Sprints Overview:
0.0 miles - 0.2 miles (9.0 mph)
0.2 miles - 0.3 miles (5.0 mph)
0.3 miles - 0.5 miles (9.0 mph)
0.5 miles - 0.6 miles (5.0 mph)
0.6 miles - 0.8 miles (9.0 mph)
0.8 miles - 0.9 miles (5.0 mph)
0.9 miles - 1.0 miles (10.0 mph)

Done!!!

Takes a little over an hour and destroys calories.

[~AK49~]

I feel like puking just reading all that.....

[SBleeder]

I ain't doing all that. You can't make me.

[mathed]

I feel like puking just reading all that.....

I ain't doing all that. You can't make me.

LMAO, it's not that bad. I can **** most of these out in under 75 minutes. It's mainly for guys that want to lose weight and just can't seem to lose it.

[mathed]

Thursday: 06/06/2013

I start off with a mile warm up. I set the speed at 6.5 and just do the mile at that pace.

The first exercise is squat-presses. Take 2 dumbbells (I used 15 pounds) and perform a squat. At the top of the squat, perform a shoulder press (I keep the dumbells perpendicular to my shoulders, just feels better). Do 8 sets at 20 seconds each with a 10 second break in between sets and a 1 minute break after the last set.

Tabata Squat-Press Overview:
1. 20 seconds of squat-presses, 10 second rest
2. 20 seconds of squat-presses, 10 second rest
3. 20 seconds of squat-presses, 10 second rest
4. 20 seconds of squat-presses, 10 second rest
5. 20 seconds of squat-presses, 10 second rest
6. 20 seconds of squat-presses, 10 second rest
7. 20 seconds of squat-presses, 10 second rest
8. 20 seconds of squat-presses, 1 minute rest

Now, I go back to the treadmill for a running circuit. I do 2 miles, back to back starting at 6.5 mph for the first 0.50 mile. After that, I increase the speed 0.50 mph every 0.1 mile, with my final speed being 9.0 mph.

Outline of the Mile Circuit:
0.0 - 0.5 miles (6.5 mph)
0.5 - 0.6 miles (7.0 mph)
0.6 - 0.7 miles (7.5 mph)
0.7 - 0.8 miles (8.0 mph)
0.8 - 0.9 miles (8.5 mph)
0.9 - 1.0 miles (9.0 mph)
-------------------------------
1.0 - 1.5 miles (6.5 mph)
1.5 - 1.6 miles (7.0 mph)
1.6 - 1.7 miles (7.5 mph)
1.7 - 1.8 miles (8.0 mph)
1.8 - 1.9 miles (8.5 mph)
1.9 - 2.0 miles (9.0 mph)
1 minute rest

Next, I do Mountain Climbers.

Mountain Climber Overview:
1. 20 seconds of mountain climbers, 10 second rest
2. 20 seconds of mountain climbers, 10 second rest
3. 20 seconds of mountain climbers, 10 second rest
4. 20 seconds of mountain climbers, 10 second rest
5. 20 seconds of mountain climbers, 10 second rest
6. 20 seconds of mountain climbers, 10 second rest
7. 20 seconds of mountain climbers, 10 second rest
8. 20 seconds of mountain climbers, 1 minute rest

Now, I go back to the treadmill for another running circuit, same as before

Outline of the Mile Circuit:
0.0 - 0.5 miles (6.5 mph)
0.5 - 0.6 miles (7.0 mph)
0.6 - 0.7 miles (7.5 mph)
0.7 - 0.8 miles (8.0 mph)
0.8 - 0.9 miles (8.5 mph)
0.9 - 1.0 miles (9.0 mph)
-------------------------------
1.0 - 1.5 miles (6.5 mph)
1.5 - 1.6 miles (7.0 mph)
1.6 - 1.7 miles (7.5 mph)
1.7 - 1.8 miles (8.0 mph)
1.8 - 1.9 miles (8.5 mph)
1.9 - 2.0 miles (9.0 mph)
1 minute rest

Next, I do platform jump-squats. So it's jump on, jump off, jump on, jump off and perform a squat, then repeat. There is a catch to this one during the last two sets too. I perform 2 squats during these sets instead of 1.

Platform Jump-Squats Overview:
1. 20 seconds of platform jump-squats (1 squat), 10 second rest
2. 20 seconds of platform jump-squats (1 squat), 10 second rest
3. 20 seconds of platform jump-squats (1 squat), 10 second rest
4. 20 seconds of platform jump-squats (1 squat), 10 second rest
5. 20 seconds of platform jump-squats (1 squat), 10 second rest
6. 20 seconds of platform jump-squats (1 squat), 10 second rest
7. 20 seconds of platform jump-squats (2 squats), 10 second rest
8. 20 seconds of platform jump-squats (2 squats), 1 minute rest

Lastly, I do a mixed Tabata with dumbbell curls and alternating stationary lunges. I start by performing bicep curls with both arms. After I perform the curl, I bring the weights all the way out away from my body with elbows tucked by my waist and I perform another curl with both arms. I do a set for 20 seconds alternating between the two types of curls. After I'm done, I perform 20 seconds of alternating stationary lunges. Then I switch back to the curls.

Overview of Alternating In-Out Bicep Curls/Alternating Stationary Lunges:
1. 20 seconds of alternating in-out bicep curls, 10 second rest
2. 20 seconds of alternating stationary lunges, 10 second rest
3. 20 seconds of alternating in-out bicep curls, 10 second rest
4. 20 seconds of alternating stationary lunges, 10 second rest
5. 20 seconds of alternating in-out bicep curls, 10 second rest
6. 20 seconds of alternating stationary lunges, 10 second rest
7. 20 seconds of alternating in-out bicep curls, 10 second rest
8. 20 seconds of alternating stationary lunges, 1 minute rest

Done!!!!!

5 miles, 4 rounds of HIIT Tabatas, total time: about 1.0 hr - 1.15 hr to complete.

[_original_]

Looks good, might give this a try today.

[Mike Haynes]

Day 1: -2 miles treadmill at 6.5 on 2.0 incline (18.5 min)
-2000+ count weighted jumprope (22 min)
-10 sets of 10 leg press with 4 plates on each side (360lbs plus
40? lbs machine weight)
-10 sets of 10 bench press (3 incline w/135lbs, 4 flat w/185lbs,
3 decline w/185lbs)

Day 2: -2 miles treadmill at 6.5 on 2.0 incline (18.5 min)
-2000+ count weighted jumprope (22 min)
-5 sets of 20 leg curl 100lbs, 5 sets of 20 leg extensions 120lbs
-100 pullups

Alternate every day

[mathed]

Looks good, might give this a try today.

I've been keeping track and I was like 174 beore I worked out yesterday and weighed in at 170.5 after the workout and that's while wearing a shirt soaked with about an additional half pound or more of sweat in it, shoes, and shorts soaked with sweat too.

I was down to like 166 after my workouts last week but I went camping and drink WAY too much beer, ate steaks, smoores, all kinds of crap and I think I gained like 6 pounds over the weekend. Almost got all of that gone again at this point though....got the six pack showing good now...that's how I can tell that fat is going away like I want it too.

[mathed]

Day 1: -2 miles treadmill at 6.5 on 2.0 incline (18.5 min)
-2000+ count weighted jumprope (22 min)
-10 sets of 10 leg press with 4 plates on each side (360lbs plus
40? lbs machine weight)
-10 sets of 10 bench press (3 incline w/135lbs, 4 flat w/185lbs,
3 decline w/185lbs)

Day 2: -2 miles treadmill at 6.5 on 2.0 incline (18.5 min)
-2000+ count weighted jumprope (22 min)
-5 sets of 20 leg curl 100lbs, 5 sets of 20 leg extensions 120lbs
-100 pullups

Alternate every day

That's a pretty solid workload given the weights you're using. I've gotten used to the P90X stuff where you are using little in the form of weights, mostly bodyweight exercises. Do you do those 100 pullups consecutively or break them into sets? That's a ton of pullups to do at one time.