Yup, squat press, dumb bell snatch, dumb bell deadlift, tire flips, medicine ball slams/raises, KB swings, Standing KB shoulder press, etc. Burn lots of calories.
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Horsenhike
Very Active Member
Agreed. Squat, bench, deadlift, standing press. Those compound movements are what build strength over the entire structure.
I do all mine with a barbell, but kettlebells sure are popular.
On the last week of the couch 2 5k training then ill just keep doing the 3 mile runs. Had to alter my route since my main route on the far east of the map is under construction to redo the sidewalk and road. Also stretched it further up. Run felt good.
Horsenhike
Very Active Member
Each week I try to lift once, run once, and grapple once. Lift session is a comprehensive bench, squat, deadlift, standing press, curl, Kroc rows. Run is 2-3 miles at a 10 min pace. Grapple is bjj for an hour and fifteen minutes with three five minute live sessions at the end.
I also set tile for a living so usually have a couple times a week where I move a bunch of material and use that as a cardio/strength workout.
I consider this a minimal maintenance program.
I also set tile for a living so usually have a couple times a week where I move a bunch of material and use that as a cardio/strength workout.
I consider this a minimal maintenance program.
I lift 3-4 times a week, and the wY I lift I typically get into cardio zones. 8 exercises, all in a row, make one round. 3-5 rounds depending on weight, how I feel etc. I have been doing short jogs to cool down and warm up as well.
I also walk to work twice a day, about 1.2 miles depending on route.
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Weights are the gift that keep on giving when it comes to weight loss. Calories vs time vs exertion is great, especially with the full body exercise.
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Bonecollector
Veteran member
Rode recumbent bike 30 mins on cross training setting got 9 miles
Abs/core
Crunches 2 sets 25
Bicycle crunches 2 sets 30
Leg lift 2 sets 15
Lunges 10 each side
Squats 2 sets 10
Arms
Biceps curls 3 set 10 20#
Bench press 3 sets 10 20#
Chest fly 3 sets 10 20#
Shoulder press 3 sets 10 20#
Lateral raises 3 sets 10 20#
Triceps press 3 sets 10 20#
Bent over row 3 sets 10 20#
Decided to give my self a time limit on finishing these up which help keep my heart rate up well lifting.
Abs/core
Crunches 2 sets 25
Bicycle crunches 2 sets 30
Leg lift 2 sets 15
Lunges 10 each side
Squats 2 sets 10
Arms
Biceps curls 3 set 10 20#
Bench press 3 sets 10 20#
Chest fly 3 sets 10 20#
Shoulder press 3 sets 10 20#
Lateral raises 3 sets 10 20#
Triceps press 3 sets 10 20#
Bent over row 3 sets 10 20#
Decided to give my self a time limit on finishing these up which help keep my heart rate up well lifting.
hoshour
Veteran member
Just starting working with a personal trainer, working out five days a week with an emphasis on adding muscle that will keep burning calories.
I'm also working a lot on my legs and core after a bad meniscus tear in my right knee that required removal of most of the meniscus, taking me out of action for a few months while the doctor waited to see if it would settle down without surgery and then after the surgery my knee was very tender for months because it was bone on bone in the front. I took so many anti-inflammatories to keep the swelling down I ended up with a bleeding ulcer. So I laid off the meds and serious exercise. Now, working out again, my knee is getting less sore as I strengthen my supporting muscles and things are looking much better for the fall.
I'm working a lot on the elliptical and treadmill with long intervals of 8-12 degrees of incline. Doing some stairs, but the nearest building with more than one story is almost an hour round trip, same for hilly public land. The schools all lock their stadiums so you can't climb those. My more natural climbing comes on Saturday when I drive a couple hours to the NC mountains.
I'm also working a lot on my legs and core after a bad meniscus tear in my right knee that required removal of most of the meniscus, taking me out of action for a few months while the doctor waited to see if it would settle down without surgery and then after the surgery my knee was very tender for months because it was bone on bone in the front. I took so many anti-inflammatories to keep the swelling down I ended up with a bleeding ulcer. So I laid off the meds and serious exercise. Now, working out again, my knee is getting less sore as I strengthen my supporting muscles and things are looking much better for the fall.
I'm working a lot on the elliptical and treadmill with long intervals of 8-12 degrees of incline. Doing some stairs, but the nearest building with more than one story is almost an hour round trip, same for hilly public land. The schools all lock their stadiums so you can't climb those. My more natural climbing comes on Saturday when I drive a couple hours to the NC mountains.
Finsandtines
Very Active Member
Good to see everyone ramping it up now that tags are being drawn and the realization of getting back in the mountains is near! Been stepping my game up recently with weights and two orangetheory workouts a week.
Good to hear things are getting back in the right direction for you after your knee surgery. Those knee injuries can take a lot to recover from
hoshour
Veteran member
Thanks. I'm really feeling the long months off before and after surgery but working hard on going way past where I was before.
Having a trainer now really helps. For one thing, before when I would do weights or work hard on my legs I made a lot of progress on cardio, but not so much on adding muscle. I just didn't realize how much extra protein you need and not realizing that some of it needed to be timed around my workouts. I'm trying to get in close to 200 gms a day.
Now, I'm shortening the tape around my midsection and losing weight slower because I'm adding muscle. I'll take that.
Having a trainer now really helps. For one thing, before when I would do weights or work hard on my legs I made a lot of progress on cardio, but not so much on adding muscle. I just didn't realize how much extra protein you need and not realizing that some of it needed to be timed around my workouts. I'm trying to get in close to 200 gms a day.
Now, I'm shortening the tape around my midsection and losing weight slower because I'm adding muscle. I'll take that.
Finsandtines
Very Active Member