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What's your workout routine? Weights? HIIT? Cardio? Inquiring minds want to know.

by (18701)
Updated about 18 hours ago
Created January 18, 2011 at 4:37 PM

It's taken me a long time to fall into my current routine, but I really believe in it for my needs.

My goal is to maintain right where I'm at. I am ridiculously happy with my current body comp and level of fitness.

I do HIIT interval training, 3 times a week, usually 20 minutes. My standard exercises can all be done as body weight exercises for the most part. Squats, lunges, burpees, push ups, tricep dips, planks....

I also have a kettlebell and a resistance band to make some of these things harder.

I'd love to get into heavier weights, but don't have the equipment or a spotter right now. I have access to a gym, but I really don't want to be doing anything heavy without someone watching my form.

I'm super curious what exactly a lot of you are doing out there. I'd love if you could include where you do it and what your goals are.

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453 · August 22, 2011 at 5:09 PM

Are you a trail worker as well?

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386 · February 23, 2011 at 12:52 AM

I hadn't heard of these programs until now, and I'm very intrigued. Going to have to look into this more.

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18701 · January 20, 2011 at 2:42 PM

I don't know, but my ridiculous filter at work won't let me look at it now, so I'll have to check it out later on my own time. ;)

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9812 · January 20, 2011 at 2:23 PM

Ah, and I have been slacking on the pushups! What kind of kettlebell exercises do you like (I mostly just do plain ol KB swings)? I got the boyfriend a kettlebell book by Pavel; I ought to give it a read...

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10768 · January 20, 2011 at 3:03 AM

I bought both TACFIT warrior and mass assault , but if I had to pick one it would be warrior.... Was http://physicalliving.com/tacfit-warrior-review/ one of the ones you read?

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18701 · January 20, 2011 at 2:55 AM

Which thing did you buy Adam? I love the look of some of the videos, but I don't really get the "mental" part of it, which I assume you don't get a look at until you buy it.

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18701 · January 20, 2011 at 1:27 AM

That's not too bad! I am so used to working out 5 days a week that going down to 2 or 3 is amazing to me. I am enjoying the extra sleep!

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18701 · January 20, 2011 at 1:27 AM

That is kick ass cynarin! I wish I could do those that easily and I wish I had a bar in my backyard!

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18701 · January 20, 2011 at 1:25 AM

I really did best just concentrating on shoulder/back strength and not working on the actual pull up. The first one came after months of not trying. Kettlebells, push ups and other stuff built me up to it.

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18701 · January 20, 2011 at 1:24 AM

Hahahaha, sadly my sherpa name comes from being my family's sherpa, planning and dragging all their stuff while they just happily go about their days. :)

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18701 · January 20, 2011 at 1:23 AM

Oooh, okay. You guys teach me new stuff every day.

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575 · January 20, 2011 at 12:45 AM

SS = steady state ... I do 30-45 mins steady state moderate intensity cardio about once a week, the rest is bodyweight strength routine, yoga, some HIIT cardio, I enjoy some form of daily activity.

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415 · January 20, 2011 at 12:37 AM

About an 1:30 to 2 hours per week. Very efficient. I've got too much to do and too little time to spend a lot of time on exercise.

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9812 · January 19, 2011 at 11:35 PM

Woohoo, good job! I should make the trip to my nearest CF affiliate, maybe they can help me devise a pullup-program or something. I'm trying all kinds of different methods, but not making very much progress :(

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501 · January 19, 2011 at 10:38 PM

As a Sherpa I would expect you to do more...hiking...every day. I think you would need to do something besides BBS to restore "normal" activity levels if you are inactive during the day.

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10768 · January 19, 2011 at 10:24 PM

http://www.youtube.com/watch?v=Iq_flrqUvts for someone going through it. http://thetacticalevolution.com/what-is-tacfit is a good lead.. do a google for Tacfit Warrior reviews..

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5838 · January 19, 2011 at 10:10 PM

+1 for the use of Redonkulous, lol.. Love that word :)

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6550 · January 19, 2011 at 9:29 PM

I have redonkulous upper body strength for an otherwise unathletic nerdy girl, so I do just regular pull-ups on the bar in my backyard...I start out doing dead-hnags and then move to kipping as I tire. Switch off underhand and overhand grip as the mood suits me.

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18701 · January 19, 2011 at 9:06 PM

I really do wish I had a CrossFit nearby, the community aspect of it is very appealing to me. How do you do your pull ups? I love/hate planks. For some reason, I really prefer side planks. You'd think they'd be harder, but I can rock those out.

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18701 · January 19, 2011 at 9:05 PM

Bodyweight plus mental components sounds super cool! I am going to have to check that link out later. /o/\o\ HIGH FIVE FOR NEW MUSCLE!

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18701 · January 19, 2011 at 9:02 PM

Ooh very cool! I love shoulder stuff, they are one of my favorite body parts. I shall have to google a vid or two. I'm excited my daughter decided she loves ice skating. I hadn't gone in YEARS and now we have been going often.

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230 · January 19, 2011 at 8:31 PM

Jackknives are a shoulder press, basically. get in a pushup position with your ass way up in the air and rais and lower your head to the ground, shifts focus from pecs to shoulders. I don't do shoulder presses with weights due to some chainsaw related issues, but these work great. As far as other stuff, if you're not having fun, what's the point? Gotta mix it up. can't wait to get back into cross desert trotting!

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18701 · January 19, 2011 at 6:35 PM

Actually, I asked what the commenter did with his/her kettlebells. I actually have one and really enjoy them. I am just nosy and love to hear what others are doing. :)

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18701 · January 19, 2011 at 6:33 PM

Yes, I am ridiculously happy with my body comp right now. Kind of scary after 6 years of actively working on it. I've done yoga, but not bikram. I'm kind of out in the boonies, outside of Chicago, mostly farms, so I'm not likely to find bikram. It's an interesting suggestion though and I'll have to look. Right now ZUMBA! is all the rage. LOL.

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18701 · January 19, 2011 at 4:47 PM

So, 5 days a week, 200 swings? That's interesting. What are your goals? Strength or body comp?

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18701 · January 19, 2011 at 4:46 PM

I can do one pullup! \o/ I was so excited, I hadn't tried in ages and I got up there and pulled myself up. Hahahaha. Now I want two. :) You should totally find a new class, it really is so much more fun in a group.

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15976 · January 19, 2011 at 4:11 PM

hey just realized in your OP you mentioned you just wanna maintain and that youre very happy with your current state. If it is just maintenance i'd mention maybe doing hot yoga (called Bikram Yoga as well). I used to do this maybe 2-3 times per week for easy, brainless maintenance. Course you have to go to a place and pay money, but its pretty kickass. You sweat A LOT.

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1348 · January 19, 2011 at 3:21 PM

This month I'm swinging 200 times a weekday with a 35 pounder.

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783 · January 19, 2011 at 3:10 PM

I didn't like get-ups either until one day googled for videos and watched a bunch of them. A few turned out very helpful. You asked above 'what to do with k-bells.' You can get *a lot* of mileage on swings, snatches and clean&jerks. Once you have form down, select rounds, time/reps, time/rest; then you can adjust these as you get stronger. There are a ton of videos out there to learn proper form.

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18701 · January 19, 2011 at 1:30 PM

I haven't looked into that one yet. My reading list is HUGE. It's good that you are active at work. I wore a pedometer for a week and was ~shocked~ at how little I moved in my day to day life.

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18701 · January 19, 2011 at 1:29 PM

Yeah, the Friday night whiskey is a good motivator! :) I am back on weekend red wine, we'll see how that works for me. You've put a lot of thought into this, looks tough, but doable! I have a love/hate relationship with get ups. Awesome exercise though. I should do those at home, just for the hell of it.

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18701 · January 19, 2011 at 1:27 PM

That sounds like a lot of FUN stuff. I know I could just google, but what's a jackknive? I know the rest. I should really throw in a fun class like Zumba or Yoga just for the hell of it. Biking season will be upon me soon though and I LOVE my bike.

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18701 · January 19, 2011 at 2:39 AM

How often to you do the workouts Chris? And for how long?

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693 · January 19, 2011 at 2:19 AM

Ha...I go at 5:30 so I know exactly what you mean.

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18701 · January 19, 2011 at 12:34 AM

YES! Kent! May 21st & 22nd. There are only 14 spots each day though, so I hope to pony up the cash soon.

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18701 · January 19, 2011 at 12:33 AM

Thanks Ben! I know what I am comfortable with, that's the benefit of being older. ;) It's hard sometimes not to try the new cool thing or try everything I read about, but I also know I don't want to hurt myself. I really enjoyed having a trainer, but I know I don't really even "need" the heavy lifting to maintain where I'm at.

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15976 · January 19, 2011 at 12:04 AM

I'd say youre totally making the right, smart choice sherpa. With these whole body exercises, once they start getting heavy (which theyre only just starting to for me, rank novice:) you definitely want to either have supreme confidence in yourself and/or have a coach there telling you how to adjust your body. One of the downsides i suppose of coming at this at 31 instead of 13 years old:)

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18701 · January 18, 2011 at 11:49 PM

I have to go to the gym at 5am, so it just really helps me get out of bed to know I'll be missed.

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7970 · January 18, 2011 at 11:47 PM

OMG, "here" in the Spring? Awesome! (Since we live in the same at least general neck of the woods).

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18701 · January 18, 2011 at 11:46 PM

Oh, absolutely! I am putting in about an hour total right now. Then I do fun things like ice skating or 5Ks with my friends and my daughter. The eating is no problem. :) I was just curious what other people are doing.

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1334 · January 18, 2011 at 11:16 PM

yep, my wife went from riding the elliptical daily to lifting once a week with me and she is looking very good these days.

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18701 · January 18, 2011 at 11:11 PM

It's amazing how little we need to work to keep it up and even gain strength! If you would have told me this during my chronic cardio phase I would have thought you were insane!

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1299 · January 18, 2011 at 8:02 PM

If you do Stronglifts, I highly recommend my second and third modifications as well as not listening too much to the guy who runs the site :) There are some excellent form videos on YouTube - check out EliteFitnessSystems and smittydiesel for excellent videos on the squat and deadlift. Dave Tate did a good bench press form video which is also on YouTube.

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279 · January 18, 2011 at 7:44 PM

I am also using Stronglifts 5x5, good results so far.

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693 · January 18, 2011 at 6:11 PM

Yeah, the camaraderie definitely helps. It's also really helpful to have someone else that knows what they're doing watch your form!

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18701 · January 18, 2011 at 6:04 PM

I know I can do the WODs anywhere. What I do normally is very close to the Crossfit stuff, I just don't do the Olympic Lift exercises on my own. The reason I would like to find an affiliate is to be with like minded fitness people.

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18701 · January 18, 2011 at 6:02 PM

I don't have any other goal than maintenance right now Pieter, which is why I'm curious about what others do. I am finding that I just need to stay active and eat well and I'm maintaining really well. There is a MovNat here in the Spring and I am really hoping to be able to do it!

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18701 · January 18, 2011 at 6:01 PM

I know you are working on adding muscle Ben. This sounds fantastic and fun! I have read the Starting Strength book. I need to have more disposable income and get back with my trainer to work on the heavier stuff. I can watch all the videos and read all the books, but I just don't trust myself on my own.

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18701 · January 18, 2011 at 5:58 PM

SS = super slow? I used to workout a lot more, but I've learned that I can maintain at 2 or 3 workouts a week, which was shocking to me after years of chronic cardio.

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18701 · January 18, 2011 at 5:57 PM

Excellent! I printed out the whole giant pdf from Stronglifts. It's a neat program. I don't trust myself with form though, I need a partner or a trainer to run through them with.

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18701 · January 18, 2011 at 5:56 PM

It's just a teeny charm, but I wear more than one at a time. I actually bought 30 of the charms on etsy and gave them to gym friends at Christmas.

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12174 · January 18, 2011 at 5:46 PM

Kettlebell NECKLACE? Where was this found/bought?! I'd love to have one engraved for myself.

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693 · January 18, 2011 at 5:43 PM

You could check out http://wodshop.org/. They have all kinds of different workouts. The gymnastics section are all body-weight exercises that could be done with minimal equipment.

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575 · January 18, 2011 at 5:42 PM

you could perform the WODs at pretty much any gym, or workout space, even with limited equipment. Also, check out marklauren.com for great and challenging bodyweight exercises and routines that can be done anywhere.

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18701 · January 18, 2011 at 5:00 PM

Yes, I love mine. I even have an awesome kettlebell necklace. But what do YOU do with them? How often? What are your goals? I guess I'm nosy, but I am just interested in what other Paleo people are doing. :)

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18701 · January 18, 2011 at 4:50 PM

There's actually not a crossfit anywhere near me. I check all the time.

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25 Answers

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1299 · January 18, 2011 at 5:06 PM

I do a modified version of Stronglifts 5x5, which is a weight lifting program using primarily the barbell and power rack. My modifications:

  • I do inverted rows instead of barbell rows
  • I do pull-ups/chin-ups/push-ups as in the old Stronglifts program
  • I am in the process of changing the ab exercises to better fix my anterior pelvic tilt and belly that protrudes, even ignoring the fat.

I have been on the program for 4.5 months and I am pretty happy with my muscle gains. I gained muscle and lost fat simultaneously, at least in the first couple months. Don't be afraid of the barbell - you start out with bodyweight or just the bar, and progress at your own pace. There's very little risk if you take it slow!

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1299 · January 18, 2011 at 8:02 PM

If you do Stronglifts, I highly recommend my second and third modifications as well as not listening too much to the guy who runs the site :) There are some excellent form videos on YouTube - check out EliteFitnessSystems and smittydiesel for excellent videos on the squat and deadlift. Dave Tate did a good bench press form video which is also on YouTube.

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18701 · January 18, 2011 at 5:57 PM

Excellent! I printed out the whole giant pdf from Stronglifts. It's a neat program. I don't trust myself with form though, I need a partner or a trainer to run through them with.

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279 · January 18, 2011 at 7:44 PM

I am also using Stronglifts 5x5, good results so far.

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10768 · January 19, 2011 at 8:49 PM

I've recently gained a new focus with TACFIT from Scott Sonnon.

I'm doing a mix of http://www.tacfitwarrior.com/ (which is fun bodyweight exercise with mental components) and http://www.tacfitcommando.com/massassault/ (boosting muscle growth with minor weights like kettlebells, dumbbells, and medicine balls).

It is especially good for me because I can do the whole thing at home if it is still snowing out.

Trust me, it is... Syracuse has had 104.7 inches of snow so far this season (call it 9ft or 2.6m), we are on the way to breaking the 1993 record of 192.1 inches.

I'm loving the new program combo, and i can see the new muscles coming in.

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10768 · January 19, 2011 at 10:24 PM

http://www.youtube.com/watch?v=Iq_flrqUvts for someone going through it. http://thetacticalevolution.com/what-is-tacfit is a good lead.. do a google for Tacfit Warrior reviews..

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18701 · January 19, 2011 at 9:05 PM

Bodyweight plus mental components sounds super cool! I am going to have to check that link out later. /o/\o\ HIGH FIVE FOR NEW MUSCLE!

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18701 · January 20, 2011 at 2:42 PM

I don't know, but my ridiculous filter at work won't let me look at it now, so I'll have to check it out later on my own time. ;)

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10768 · January 20, 2011 at 3:03 AM

I bought both TACFIT warrior and mass assault , but if I had to pick one it would be warrior.... Was http://physicalliving.com/tacfit-warrior-review/ one of the ones you read?

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18701 · January 20, 2011 at 2:55 AM

Which thing did you buy Adam? I love the look of some of the videos, but I don't really get the "mental" part of it, which I assume you don't get a look at until you buy it.

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386 · February 23, 2011 at 12:52 AM

I hadn't heard of these programs until now, and I'm very intrigued. Going to have to look into this more.

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9812 · January 19, 2011 at 4:00 PM

I do a couple scaled-down Crossfit WODS a week, or I make up a similar workout. My local gym is pretty Crossfit-friendly, and they have lots of kettlebells, a set of gymnast rings, parellettes, etc.

I used to do yoga and a weekly ballet class regularly and it made me feel wonderful; I've kinda lost interest but am trying to get back into those. Trying to get that first pullup, the ultimate girl-accomplishment!

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18701 · January 20, 2011 at 1:25 AM

I really did best just concentrating on shoulder/back strength and not working on the actual pull up. The first one came after months of not trying. Kettlebells, push ups and other stuff built me up to it.

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9812 · January 20, 2011 at 2:23 PM

Ah, and I have been slacking on the pushups! What kind of kettlebell exercises do you like (I mostly just do plain ol KB swings)? I got the boyfriend a kettlebell book by Pavel; I ought to give it a read...

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9812 · January 19, 2011 at 11:35 PM

Woohoo, good job! I should make the trip to my nearest CF affiliate, maybe they can help me devise a pullup-program or something. I'm trying all kinds of different methods, but not making very much progress :(

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18701 · January 19, 2011 at 4:46 PM

I can do one pullup! \o/ I was so excited, I hadn't tried in ages and I got up there and pulled myself up. Hahahaha. Now I want two. :) You should totally find a new class, it really is so much more fun in a group.

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1334 · January 18, 2011 at 11:25 PM

if you truly want to 100% maintain, i would wager that you could do a good whole body weight lifting routine once a week and do some hard sprinting once or twice a week, so barely 2 to 3 hrs per week max. actually, you might still gain strength and improve shape a little doing this (coupled with eating right).

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18701 · January 18, 2011 at 11:46 PM

Oh, absolutely! I am putting in about an hour total right now. Then I do fun things like ice skating or 5Ks with my friends and my daughter. The eating is no problem. :) I was just curious what other people are doing.

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1334 · January 18, 2011 at 11:03 PM

i do deadlifts, weighted chin-ups and overhead presses once a week. i do squats, bench press, barbell rows once a week (2 or 3 days apart from the other set). all at the highest intensity possible, micro-loading weight, etc., and all at 5 or 6 sets of 5 reps. i throw in as much fasting as possible, but eat huge post workout meals. i am gaining strength month to month with not all that much work/time involved, and i have not changed body weight for close to a year now, so I assume i am losing fat too.

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18701 · January 18, 2011 at 11:11 PM

It's amazing how little we need to work to keep it up and even gain strength! If you would have told me this during my chronic cardio phase I would have thought you were insane!

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1334 · January 18, 2011 at 11:16 PM

yep, my wife went from riding the elliptical daily to lifting once a week with me and she is looking very good these days.

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10294 · January 18, 2011 at 5:51 PM

I try to do a mix of Erwan Le Corre (www.movnat.com) and Keith Norris type of training (http://theorytopractice.wordpress.com), but I'm not that advanced. Just a little bit of everything, sometimes very heavy, sometimes fast, sometimes slow, some sprinting, some skills, some walking and playing, ...

Maybe not the best way to achieve a very specific goal, but a great way to be healthy, and to keep enjoying it.

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18701 · January 18, 2011 at 6:02 PM

I don't have any other goal than maintenance right now Pieter, which is why I'm curious about what others do. I am finding that I just need to stay active and eat well and I'm maintaining really well. There is a MovNat here in the Spring and I am really hoping to be able to do it!

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18701 · January 19, 2011 at 12:34 AM

YES! Kent! May 21st & 22nd. There are only 14 spots each day though, so I hope to pony up the cash soon.

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7970 · January 18, 2011 at 11:47 PM

OMG, "here" in the Spring? Awesome! (Since we live in the same at least general neck of the woods).

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15976 · January 18, 2011 at 5:50 PM

Squats, overhead presses, bench presses, dead lifts, chin ups; all with barbells. See the following site: http://startingstrength.com/

3 times per week, each session is approximately one hour.

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18701 · January 18, 2011 at 6:01 PM

I know you are working on adding muscle Ben. This sounds fantastic and fun! I have read the Starting Strength book. I need to have more disposable income and get back with my trainer to work on the heavier stuff. I can watch all the videos and read all the books, but I just don't trust myself on my own.

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15976 · January 19, 2011 at 4:11 PM

hey just realized in your OP you mentioned you just wanna maintain and that youre very happy with your current state. If it is just maintenance i'd mention maybe doing hot yoga (called Bikram Yoga as well). I used to do this maybe 2-3 times per week for easy, brainless maintenance. Course you have to go to a place and pay money, but its pretty kickass. You sweat A LOT.

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18701 · January 19, 2011 at 6:33 PM

Yes, I am ridiculously happy with my body comp right now. Kind of scary after 6 years of actively working on it. I've done yoga, but not bikram. I'm kind of out in the boonies, outside of Chicago, mostly farms, so I'm not likely to find bikram. It's an interesting suggestion though and I'll have to look. Right now ZUMBA! is all the rage. LOL.

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15976 · January 19, 2011 at 12:04 AM

I'd say youre totally making the right, smart choice sherpa. With these whole body exercises, once they start getting heavy (which theyre only just starting to for me, rank novice:) you definitely want to either have supreme confidence in yourself and/or have a coach there telling you how to adjust your body. One of the downsides i suppose of coming at this at 31 instead of 13 years old:)

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18701 · January 19, 2011 at 12:33 AM

Thanks Ben! I know what I am comfortable with, that's the benefit of being older. ;) It's hard sometimes not to try the new cool thing or try everything I read about, but I also know I don't want to hurt myself. I really enjoyed having a trainer, but I know I don't really even "need" the heavy lifting to maintain where I'm at.

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10 · February 23, 2011 at 8:14 AM

Just claimed my life back after 25 years of being a slave to training. I do no dedicated training sessions, instead opting for fitting in things whilst waiting in my everyday life. You know, while the coffee is boiling I climb rope for 2-3 mins on my patio, or if I'm keeping an eye out for the postman I'll do a set or two of gym ring dips or front levers etc. While walking the dogs I'll drop down to do 1 arm press ups...and on and on it goes during the day. I've mainly changed it up because I've spent too long in the gym, running etc and I want to do other things. Also, injuries were starting to mount up a bit, but this way I recover between my various exercises.

I do a lot of recreational stuff like kayaking, mountain biking, hiking with the mutts etc. but this is for mental enjoyment, I don't push it too much. The one class I am thinking of starting is some kind of yoga/pilates but I'm stuck in rural Spain so will have to find something on the net to instruct me. Gotta improve my flexibility.

Oh, yes, one sprint session as well to keep the cobwebs off.

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6550 · January 19, 2011 at 8:59 PM

I just started CrossFit (thanks to a sweet Christmas bonus) 2x/week. Before that, I was doing basic bodyweight + slightly weighted exercises (push-ups, pull-ups, weighted squats, planks).

I walk a lot (dog), try to sprint once a week, and do a lot of yoga/dance stuff in my free/play time.

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5838 · January 19, 2011 at 10:10 PM

+1 for the use of Redonkulous, lol.. Love that word :)

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18701 · January 19, 2011 at 9:06 PM

I really do wish I had a CrossFit nearby, the community aspect of it is very appealing to me. How do you do your pull ups? I love/hate planks. For some reason, I really prefer side planks. You'd think they'd be harder, but I can rock those out.

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6550 · January 19, 2011 at 9:29 PM

I have redonkulous upper body strength for an otherwise unathletic nerdy girl, so I do just regular pull-ups on the bar in my backyard...I start out doing dead-hnags and then move to kipping as I tire. Switch off underhand and overhand grip as the mood suits me.

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18701 · January 20, 2011 at 1:27 AM

That is kick ass cynarin! I wish I could do those that easily and I wish I had a bar in my backyard!

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501 · January 19, 2011 at 11:02 AM

I do a HIT weight work out 1x/week, as in Body by Science. I'm moderately active at work (6000-8000 steps/day) and I do some mobility work when I can fit it in. I don't think it's optimal but because of work commitments, that's what I have time for currently. BBS is probably the most time-efficient, evidence-based program out there.

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18701 · January 19, 2011 at 1:30 PM

I haven't looked into that one yet. My reading list is HUGE. It's good that you are active at work. I wore a pedometer for a week and was ~shocked~ at how little I moved in my day to day life.

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18701 · January 20, 2011 at 1:24 AM

Hahahaha, sadly my sherpa name comes from being my family's sherpa, planning and dragging all their stuff while they just happily go about their days. :)

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501 · January 19, 2011 at 10:38 PM

As a Sherpa I would expect you to do more...hiking...every day. I think you would need to do something besides BBS to restore "normal" activity levels if you are inactive during the day.

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783 · January 19, 2011 at 3:58 AM

I am doing a barbell-kettlebell-bodyweight combo with sprints on the rower once a week. Goals are to shed a few %s of body fat, add muscle and most of all just get fit and strong. It sounds like a lot but keeping total time manageable. The barbell workouts are like 15-20 minutes which I do in the morning before work at a gym; then k-bells at home for 20-30 mins. So total is about 45 minutes 3x/week, plus a 15-20 minute sprint workout. I am making fitness a priority this year and want to push it a bit.

Sunday - sprints on rower; maybe some regular running sprints sometimes as weather improves.
Monday morning - deadlift, chin-up; afternoon k-bell swings, a few get-ups.
Tues - rest or very light active recovery.
Weds morning - bench press, pull-up; afternoon k-bell snatches, some presses.
Thurs - rest or very light active recovery.
Fri morning - squats, a couple more leg machines (only time using them), dips; afternoon k-bell clean and jerks, more k-bell squats, pistols.
Sat - total rest day.

There is logic to the system. Sunday all out sprints day after total rest day. Monday is 'lift heavy' day with the heavier barbell and k-bell exercises because 2 days since any weights. Weds is lighter weight day and more conditioning than heavy with the snatches. Friday I hit it hard on legs because Saturday is off, plus then I earn the Friday night whiskey! :)

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18701 · January 19, 2011 at 1:29 PM

Yeah, the Friday night whiskey is a good motivator! :) I am back on weekend red wine, we'll see how that works for me. You've put a lot of thought into this, looks tough, but doable! I have a love/hate relationship with get ups. Awesome exercise though. I should do those at home, just for the hell of it.

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783 · January 19, 2011 at 3:10 PM

I didn't like get-ups either until one day googled for videos and watched a bunch of them. A few turned out very helpful. You asked above 'what to do with k-bells.' You can get *a lot* of mileage on swings, snatches and clean&jerks. Once you have form down, select rounds, time/reps, time/rest; then you can adjust these as you get stronger. There are a ton of videos out there to learn proper form.

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18701 · January 19, 2011 at 6:35 PM

Actually, I asked what the commenter did with his/her kettlebells. I actually have one and really enjoy them. I am just nosy and love to hear what others are doing. :)

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230 · January 19, 2011 at 2:54 AM

Lots of good stuff:

  • body-weight workout 2x a week; pullups, pushups, air squats, jackknives, dips, planks.
  • Sprints 1x a week with a warmup including a ton of bearcrawls.
  • run 2x a week 3-5 miles, one road, one trail typically.
  • Yoga/P90x/MDA WOW/etc 1-2 times a week
  • 1 job related WO per week: carry bags of concrete on uneven terrain, sledge swings, Pulaski grubbing, uphill sprints with boots.

I generally don't like to have too much running in, but getting ready for another season of wildland fire and 'shots seem to love to run. I tend to focus on scapular/shoulder stability, strength, and flexibility.

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18701 · January 19, 2011 at 9:02 PM

Ooh very cool! I love shoulder stuff, they are one of my favorite body parts. I shall have to google a vid or two. I'm excited my daughter decided she loves ice skating. I hadn't gone in YEARS and now we have been going often.

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18701 · January 19, 2011 at 1:27 PM

That sounds like a lot of FUN stuff. I know I could just google, but what's a jackknive? I know the rest. I should really throw in a fun class like Zumba or Yoga just for the hell of it. Biking season will be upon me soon though and I LOVE my bike.

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230 · January 19, 2011 at 8:31 PM

Jackknives are a shoulder press, basically. get in a pushup position with your ass way up in the air and rais and lower your head to the ground, shifts focus from pecs to shoulders. I don't do shoulder presses with weights due to some chainsaw related issues, but these work great. As far as other stuff, if you're not having fun, what's the point? Gotta mix it up. can't wait to get back into cross desert trotting!

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453 · August 22, 2011 at 5:09 PM

Are you a trail worker as well?

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415 · January 19, 2011 at 1:59 AM

Simple Fit (http://www.simplefit.org/), Pull Ups, Push Ups, and Squats (unweighted) and Sprints 2X per week. Simple...the only equipment needed is a pull up bar.

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18701 · January 19, 2011 at 2:39 AM

How often to you do the workouts Chris? And for how long?

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18701 · January 20, 2011 at 1:27 AM

That's not too bad! I am so used to working out 5 days a week that going down to 2 or 3 is amazing to me. I am enjoying the extra sleep!

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415 · January 20, 2011 at 12:37 AM

About an 1:30 to 2 hours per week. Very efficient. I've got too much to do and too little time to spend a lot of time on exercise.

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575 · January 18, 2011 at 5:38 PM

Bodyweight exercises for strength & edurance, HIIT, yoga, and some SS cardio... I try to keep it fresh, workout 5-6 times a week.

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18701 · January 18, 2011 at 5:58 PM

SS = super slow? I used to workout a lot more, but I've learned that I can maintain at 2 or 3 workouts a week, which was shocking to me after years of chronic cardio.

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575 · January 20, 2011 at 12:45 AM

SS = steady state ... I do 30-45 mins steady state moderate intensity cardio about once a week, the rest is bodyweight strength routine, yoga, some HIIT cardio, I enjoy some form of daily activity.

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18701 · January 20, 2011 at 1:23 AM

Oooh, okay. You guys teach me new stuff every day.

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1348 · January 18, 2011 at 4:58 PM

Kettlebells. Kettlebells.

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18701 · January 18, 2011 at 5:00 PM

Yes, I love mine. I even have an awesome kettlebell necklace. But what do YOU do with them? How often? What are your goals? I guess I'm nosy, but I am just interested in what other Paleo people are doing. :)

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12174 · January 18, 2011 at 5:46 PM

Kettlebell NECKLACE? Where was this found/bought?! I'd love to have one engraved for myself.

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1348 · January 19, 2011 at 3:21 PM

This month I'm swinging 200 times a weekday with a 35 pounder.

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18701 · January 18, 2011 at 5:56 PM

It's just a teeny charm, but I wear more than one at a time. I actually bought 30 of the charms on etsy and gave them to gym friends at Christmas.

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18701 · January 19, 2011 at 4:47 PM

So, 5 days a week, 200 swings? That's interesting. What are your goals? Strength or body comp?

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10 · February 08, 2013 at 5:13 PM

I do half cardio and half weight lifting... but I mostly use machines rather than free weights because they are much safer and you have more control over them. I also do some body weight exercises in between, such as a plank. but most of my exercises involve using weights though.

if you want to do do chest press there are machines which are totally safe and involve the same group of muscles... its all down to what equipment you use.

Also I ve been using power plate and it seems to be working well.

Experiment and have fun and do not forget to stretch :-)

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717 · August 21, 2011 at 7:50 PM

Great question and some great answers. I have just started a new phase, goodbye hiking and mountain biking and irregular gym attendance.

Now I have 3 weights days, legs/back, chest/shoulders and arms. All the usual big moves, squats, deadlifts, chins, dips etc. My pt designed it and I am really going up the weights, tonight I squatted 60kg and deadlifted 80kg. I NEVER see other women in the weights section of my globo gym. It's a real shame, I think a lot of women hold themselves back!!

Plus I do x2 spin classes - great class vibe and a real sweaty workout. Maybe a run if no spin.

Then a yoga class for flexibility and zen.

This is tied with eating 3 meals only - no snacks! I will run this for 8 weeks and see what's what with my body. Feeling stronger already and it's only been a week! :)

My aim is to lean out and get back into my skinny trousers. So we shall see...

I think I will then switch in mauy Thai or something else. I like to change it up...

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951 · August 21, 2011 at 7:23 PM

CrossFit 3x per week and some random workout mixed in. Tabata sprints, core work, etc.

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580 · August 21, 2011 at 7:07 PM

Wendler's 5/3/1. with 15-20 minute hill sprint sessions 2-3 per week (as instructed in 5/3/1).

Ditched metcons couple months ago. I think I did myself a big favor as far as my overall fitness and well-being is concerned. Not to diss metcons, this just works better for me.

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32518 · August 21, 2011 at 6:56 PM

BBS-inspired Primal Blueprint LHT Progression 1-2x/week

Walking/hiking 1-2 hours daily

Dancing (incl. dance "sprints") 1-2x/week

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7967 · August 21, 2011 at 6:41 PM

LOTS of yoga (great for me because I have chronically tight muscles and have a history of joint, back and neck pain with tension headaches), weights (stick to squats, deadlift, press - hi reps at a lower weight ATM, I need to invest in more plates for my barbell), walking the dogs, gardening, and my bicycle is my vehicle. It's about a two mile ride (only 15 minutes) with some hills to my main job. I also am in the habit of doing isometrics during my workday. I am small but don't let my boyfriend or larger co-workers carry things or do the heavy work for me. I just try to be active in all aspects of my life!

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1373 · August 21, 2011 at 4:53 PM

I do p90x and at least an hour a day of running, biking, or hiking. The p90x keeps me strong while the aerobic "work" is simply fun and relaxing. I've inherited screwed up brain chemistry, and exercise helps keep me sane without drugs. My goal is to be happy and healthy, and finally hold a damn handstand. The best exercise is what you enjoy. I enjoy the p90x workout program (even the AB RIPPER) and I love to be active outside. Paleolithic humans lifted, walked, and played, and we should emulate that as much as we can.

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386 · February 23, 2011 at 12:18 AM

Every morning I do the Müller "System" calisthenics fasted. They are fantastic, and include some bodyweight exercises too. That takes about 20-25 min every morning.

M/W/F I do 75 reps of kettlebell swings (currently at 50 lbs), myotatic crunches, and "cat vomit" exercises (all of which I picked up from Tim Ferriss' excellent "4 Hour Body"). That total workout takes about 20 minutes.

Tu/Th I do squats, pushups, and pullups. 15 minutes.

Sat is a rest day.

Sun I do 10x 10-second sprints.

I also walk my dog a lot and play racquetball once a week with a friend.

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473 · February 22, 2011 at 11:40 PM

My goal is to gain lean muscle mass and strength. I love HIIT and bodyrock.tv home workouts are mainly what I do now regularly.

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305 · January 18, 2011 at 4:48 PM

Crossfit, check out crossfit.com and find a cf gym close to you. They'll make sure your form is on point with the lifts.

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18701 · January 18, 2011 at 6:04 PM

I know I can do the WODs anywhere. What I do normally is very close to the Crossfit stuff, I just don't do the Olympic Lift exercises on my own. The reason I would like to find an affiliate is to be with like minded fitness people.

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693 · January 18, 2011 at 5:43 PM

You could check out http://wodshop.org/. They have all kinds of different workouts. The gymnastics section are all body-weight exercises that could be done with minimal equipment.

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693 · January 18, 2011 at 6:11 PM

Yeah, the camaraderie definitely helps. It's also really helpful to have someone else that knows what they're doing watch your form!

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18701 · January 18, 2011 at 4:50 PM

There's actually not a crossfit anywhere near me. I check all the time.

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18701 · January 18, 2011 at 11:49 PM

I have to go to the gym at 5am, so it just really helps me get out of bed to know I'll be missed.

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575 · January 18, 2011 at 5:42 PM

you could perform the WODs at pretty much any gym, or workout space, even with limited equipment. Also, check out marklauren.com for great and challenging bodyweight exercises and routines that can be done anywhere.

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693 · January 19, 2011 at 2:19 AM

Ha...I go at 5:30 so I know exactly what you mean.

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