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Thread: A good workout routine page

  1. #1
    sarahz's Avatar
    sarahz is offline Senior Member
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    A good workout routine

    Primal Fuel
    and I'm not talking about the PBF, I have this and will probably do this at a later stage if I decide not to re-join the gym.

    So I'm currently lifting 3x per week, 1 upper, 1 lower and 1 mixed circuit style and then do 20 min intervals after 2 of the sessions. I then do a kickboxing class 2x week because I love it and get a good workout.

    I know some people here do crossfit which I would love to do but can't afford to and others seem to do well on various other type programs, so my question is does anyone have a good fitness program to follow or weights workout I can do at the gym? Something that is going to work all over (even though my lower half is my problem) that will get me some results. I feel like a hamster just going around and around all the time and altough I have been doing weights for 15 years, the primal thing has been the last 6 months so I'm getting a bit lost.

    I am female, 5ft 6 with about 3kgs to loose and alot of toning up on the bottom half.

  2. #2
    Primal Fist's Avatar
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    This is a program that I posted for another forumite. A stripped-down version of what I'm doing - the Greyskull LP - with the neck/bicep work taken out so there's room for your own assistance stuff after the important lifts.

  3. #3
    beaver's Avatar
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    You could just follow the WOD from crossfit.com and do it at your own gym or location. won't cost you a thing and there are crossfit websites that are very helpful for people who do this.
    RLTW

  4. #4
    Reborn Grokker's Avatar
    Reborn Grokker is offline Senior Member
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    Sarahz, we must be thinking the same this morning!! I've been doing 2 days a week of full body circuits, minimal rest, and this morning I was thinking "I need a new routine to shake it up, maybe I'll ask the guys at MDA". I also try to do 1-2 days of Vinyasa Yoga and 1-2 days running--1 Long (2.5-3.5miles with 3yo in stroller) and one shorter day just me. But, I've become really bored with my routine and I'm not seeing the results. I'm like Primal Fist, though, I believe in getting in, working HARD and getting the F out--45 minutes max at the gym
    Heidi

    33yo, 5'6", 158lbs, size 10 jeans

  5. #5
    Primal Fist's Avatar
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    Quote Originally Posted by Reborn Grokker View Post
    Sarahz, we must be thinking the same this morning!! I've been doing 2 days a week of full body circuits, minimal rest, and this morning I was thinking "I need a new routine to shake it up, maybe I'll ask the guys at MDA". I also try to do 1-2 days of Vinyasa Yoga and 1-2 days running--1 Long (2.5-3.5miles with 3yo in stroller) and one shorter day just me. But, I've become really bored with my routine and I'm not seeing the results. I'm like Primal Fist, though, I believe in getting in, working HARD and getting the F out--45 minutes max at the gym
    Amen, sister. I do three lifting workouts a week and one conditioning session. 168 hours in a week, and I'm getting great results from a program that takes me no more than 2 3/4 hours out of that 168. So good it's almost criminal, or at least it would be if it was easy at any point at all, ever

  6. #6
    Coach Palfrey's Avatar
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    Sandbag Fitness or, as Beaver said, follow the wod's on Crossfit. The whole notion of crossfit is based around the garage gym concept - inspiring people to work out on their own, at home if they want. When you come up against a skill that you just cannot master on your own, then go and get some coaching.

  7. #7
    jens522's Avatar
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    bodyrock.tv is a good source for at home bodyweight routines.

  8. #8
    ennasirk's Avatar
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    The Daily Fitness Solution Blog

    Some good ideas on here that require little to no equipment.
    "Sometimes, you need to make sure the angel on your shoulder has a wingman." -Me

    My primal log


  9. #9
    arthurb999's Avatar
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    Monday - Barbell... squat, bench, deadlift, standing overhead press... 3 sets of 5 reps
    Wednesday - Hill sprints 8 x 75-100 meters
    Friday - Barbell power clean and press 3x5, pullups and dips (weighted pullups and dips eventually)

  10. #10
    Primal Fist's Avatar
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    Primal Blueprint Expert Certification
    Quote Originally Posted by arthurb999 View Post
    Monday - Barbell... squat, bench, deadlift, standing overhead press... 3 sets of 5 reps
    Wednesday - Hill sprints 8 x 75-100 meters
    Friday - Barbell power clean and press 3x5, pullups and dips (weighted pullups and dips eventually)
    Doing all four big lifts on Monday is a very bad idea.

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