Post your workout

[Sailor Mars]

Leg day

Jumping jacks 30 reps
High knees 30 reps
Squats 10 reps

Ankle jumps 10 reps 3 sets
Tuck jumps 10 reps 3 sets
Standing jumps 5 reps 3 sets

Bulgarian squats 10 reps 3 sets
Squats 10 reps 3 sets with 20 lb dumbbell

Cool down stretches

Gonna be doing arms tmmw or smth

[Sailor Mars]

Did an arm day on Tuesday and leg day yesterday, ill post both:

Arm Day -
Active stretching
...
20lb dumbbell bicep curl 3x3
15lb dumbbell bicep curl 7x3
...
15lb triceps 7x3
20lb overheard lifts 10x3
...
10lb side arm lifts 5x3
7.5lb arm swings 5x3
...
Static stretches

Leg Day - just my normal jump routine
Active Stretcing
....
Jumping jacks 10 reps
High knees 10 reps
Squats 10 reps
...
Ankle jumps 10x3
Tuck jumps 10x3
Standing jumps 5x3
...
Bulgarian squats 10x3
Squats 10x3 with 20
Calf raises 20x3 with 25lb
...
Static stretches

Contemplating doing core today or wait till tomorrow... dunno yet, my body's still sore tho ��

[lemondrop]

Did an arm day on Tuesday and leg day yesterday, ill post both:

Arm Day -
Active stretching
...
20lb dumbbell bicep curl 3x3
15lb dumbbell bicep curl 7x3
...
15lb triceps 7x3
20lb overheard lifts 10x3
...
10lb side arm lifts 5x3
7.5lb arm swings 5x3
...
Static stretches

Leg Day - just my normal jump routine
Active Stretcing
....
Jumping jacks 10 reps
High knees 10 reps
Squats 10 reps
...
Ankle jumps 10x3
Tuck jumps 10x3
Standing jumps 5x3
...
Bulgarian squats 10x3
Squats 10x3 with 20
Calf raises 20x3 with 25lb
...
Static stretches

Contemplating doing core today or wait till tomorrow... dunno yet, my body's still sore tho ��

Like a baws

[Sailor Mars]

Did core and legs today... was working on literally no energy and my muscles felt like they were eating themselves

Core

Active stretches
...
Bicycle legs 20x2
Swimming legs 20x2
Split legs 20x2
...
Plank 30 seconds
Side plank right 30 seconds
Side plank left 30 seconds
...
Weighted leg raises 10x2
...
Three way curls 30x2
Plank 30 seconds
...

Then legs

Ankle jumps 10x3
Knee jumps 10x3
Standing jumps 5x3
...
Bulgarian squats 15x3
Squats with weights 15x2
....
Static stretches

Went easy on the legs today as far as strength training goes. I literally couldn't do anymore... was running on low energy and my body killed me for it ^^"

[Kyleroe]

Nice workouts here, thanks a lot! I want to renew my fitness activity soon, so it will be very helpful for me surely. By the way, guys, do you use some supplements for getting stronger and build some more muscle? I want to try out pa7 (https://hpnsupplements.com/product/pa7-mtor-elevation) now, but need some more reference on it

[Sailor Mars]

Nice workouts here, thanks a lot! I want to renew my fitness activity soon, so it will be very helpful for me surely. By the way, guys, do you use some supplements for getting stronger and build some more muscle? I want to try out pa7 now, but need some more reference on it

I just do protein shakes after my workouts, no supplements. I'd recommend talking to a doctor or someone before doing that stuff tho - pills and supplements for building muscle.

[lemondrop]

Nice workouts here, thanks a lot! I want to renew my fitness activity soon, so it will be very helpful for me surely. By the way, guys, do you use some supplements for getting stronger and build some more muscle? I want to try out pa7 now, but need some more reference on it

what builds more muscle - food ,just eat good quality food that's it and you don't need any supplements.... getting stronger part... supplements = artificial strength (only one supp that might make you a little bit stronger - creatine) that's quite useless ,don't you think so? Stop believing in that supp crap , steroids that what makes you leaner,stronger and more muscular ,but everyone says that you should take that and that supp it's simply BS! Or usually it might be just placebo

[Sailor Mars]

My arms fucking huuurrrtttt rip me

Active stretching
...
Tricep dips 15 reps
Spider-Man push-ups 5 each side
Regular push ups 10 reps
Moving push ups 5 each side
...
17.5lb bicep curls 3 each side
15lb bicep curls 5 each side
12.5lb bicep curls 9 each side
...
22.5lb overhead shoulder lifts 10x2
...
20lb body rotations 10x2
...
7.5lb arm swings 7 reps
5lb arm swings 7 reps
...
Spider-Man push-ups 2 each side
Plank 30 seconds
...
Static stretching

[Sailor Mars]

My weights are in storage now... gotta work on getting a gym membership or smth tbh

Arms (pretty much Goku'd the fuck out of today)

Active stretching
...
Tricep dips 10x2
Regular push-ups 5x3
Spider-Man push-ups 3 each side
Elbow push-ups 5x3
...
Moving push-ups 5 each side
Jump push-ups 3x3
Regular push-ups 5x3
...
"Pull-ups" 3 reps
(Can't do full pull-ups for whatever reason rip so I go as far as I can and drop back, hang, then go again)
...
Static stretching

[Sailor Mars]

Made a new routine, gonna adjust it for more reps/sets or more exercises as I go on, but this is what I did today:

Active stretching
...
Bicycle legs 20x2
Swimming legs 20x2
Scissor Legs 20x2
V Curls 10x2
3 Way V Curls 20x2
...
Calf raises 20x2
Open stance calf raises 10x2
Squats 10x2
Jump Squats 5x3
...
One leg jumps 5x3 each side
Ankle jumps 10x3
Tuck jumps 10x2
Ankle-Tuck-Standing jumps 5x2
Box jumps 5x2
...
Regular pushups 10x2
Tricep dips 10x2
Regular pushups 10x2
Plank pushup 10 reps
...
Bicycle legs 20x2
Swimming legs 20x2
Scissor legs 20x2
Plank 30 seconds
...
Static stretching

Not too hard but its hard to do it all out at once. Good leg workout tho. Probably gonna add more reps or sets next time and throw in some bulgarian split squats or smth. Got the whole body in n was able to just do a bodyweight routine, no added weights (as i don't have em)

[Sailor Mars]

Active stretching
...
Bicycle legs 20x2
Swimming legs 20x2
Scissor legs 20x2
V curls 10x2
3 way v curls 20x2
V curls 10x2
...
Calf raises 20x2
Open stance calf raises 10x2
Squats 15x2
Bulgarian split squats 5x2
Jump squats 5x3
...
One leg jumps 5x3 each side
Ankle jumps 10x3
Tuck jumps 10x2
Ankle tuck standing jumps 5x2
...
Regular push ups 10x2
Tricep dips 5x3
Regular push ups 10x2
Triceps dips 5x3
Spider-Man push ups 10 reps (5 each side)
Plank push ups 10 reps (5 each side)
...
Bicycle legs 20x2
Swimming legs 20x2
Scissor legs 20x2
40 second plank
...
Static stretching

Hollllyyyyyy fuuuuuccck added more reps to my squats n added he split squats, ALSO added more arms (way more, holy fuck). Static stretching took a good 15 mins or so... whole workout lasted about a good hour n 20 mins or so? Maybe a bit more, dunno. Ahhhh fuck my body is gonna feel this tomorrow

[Sailor Mars]

Active stretching
...
Bicycle legs 20x2
Swimming legs 20x2
Scissor legs 20x2
V curls 10x3
3 way v curls 20x2
V curls 10x3
...
Calf raises 20x2
Open stance calf raises 20x2
Squats 15x2
Bulgarian 5x2
Jump squats 5x3
...
One leg jumps 5x3 each side
Ankle jumps 10x3
Tuck jumps 10 reps
...
Squats 10x4
Bulgarian split squats 5x3 each side
...
Regular push ups 10x2
Tricep dips 5x3
Regular push ups 10x2
Triceps dips 5x3
...
Static stretching

Had to stop my jumps cuz I started to get shin splints so I just hit the squats instead :/ sucks tho... n I cut the core out from the last part Finna do all core tmmw tho so it's good. Legs are fuckin deeeeaaaddd

[Sailor Mars]

Active stretching
...
Jumping jacks 20 reps
Heel/Toe walking
Ankle/Knee jumps
Regular push ups 10x2
...
Sprinter crunches 10x2
Swimming legs 20x4
Straight leg sit ups 10x2
Straight leg side sit ups 10x2
...
Straight leg sit ups 10x2
Straight leg sit ups 10x2
Swimmer legs 20x4
Scissor legs 20x4
...
45 second plank
30 second side plank each side
...
Reverse crunches 10x2
Lying hip raises 10x3
Reverse crunches 10x2
...
Static stretching


Core day ugh so lucky I don't have school tomorrow ^^; this fucking killed me

[Sailor Mars]

Been off my game recently but I went rock climbing with my dad today. Did climbing and bouldering so I got a real good arms workout. Gonna check out this gym too either tomorrow or Tuesday and potentially get a membership there.

[Phosphene]

Warm-up stretches
jumping jacks 20 reps
lunges 10x2
bicycle legs 40x2
scissor legs 20x2
swimming legs/arms 20x2
squats with 10lbs 5x2
jump squats 10x2
plank 30 seconds
straight-leg crunches 5x2
one-leg crunches 10x3
plank 30 seconds
90-degree overhead raises with 5lbs 10x2
90-degree side raises with 6lbs 10x2
tricep dips 5x2
side stretches 10x2
jumping jacks 20 reps
cool-down stretches

...and starting track practice twice a week ^^ I'll be doing running on my own too

[Sailor Mars]

Warm-up stretches
jumping jacks 20 reps
lunges 10x2
bicycle legs 40x2
scissor legs 20x2
swimming legs/arms 20x2
squats with 10lbs 5x2
jump squats 10x2
plank 30 seconds
straight-leg crunches 5x2
one-leg crunches 10x3
plank 30 seconds
90-degree overhead raises with 5lbs 10x2
90-degree side raises with 6lbs 10x2
tricep dips 5x2
side stretches 10x2
jumping jacks 20 reps
cool-down stretches

...and starting track practice twice a week ^^ I'll be doing running on my own too
Looks good ^^ nice core work. Have fun at track~

[Phosphene]

Looks good ^^ nice core work. Have fun at track~

Thanks! I'm excited for it. And yeah my core definitely needs work xD

[Sailor Mars]

Active stretching
...
Heel / Toe walking
Ankle / Tuck jumps
Jumping jacks
Push ups 10x2
...
Swimming legs 20x4
Straight Leg sit ups 10x2
Straight leg side sit ups 10x2
...
Swimming legs 20x4
Straight leg sit ups 10x2
Straight leg side sit ups 10x2
Reverse sit ups 10x2
...
Plank 45 seconds
...
Lying hip raises
Reverse sit ups 10 reps
...
Push ups 10x2
Triceps dips 10x2
Reverse pull ups 5 reps
60 second hang
About 20lb bicep curls 10x3
...
About 20lb Lateral raises 5x2
About 20lb tricep extensions 5x2
...
Static stretching

Fuckin spent :lol:

[Sailor Mars]

Active stretching
...
Calf raises 20x2
Open stance calf raises 20x2
Squats 20x2
Bulgarian split squats 10x2 each side
...
Jump squats 5x3
One leg jumps 5x2 each side
..
Ankle jumps 10x3
Tuck jumps 10x2
Ankle tuck standing jumps 5x2
...
Squats 20x2
Reverse lunges 20x2
Calf raises 20x2
Open stance calf raises 20x2
Jump squats 5x2
Squats 20 reps
Horse stance 30 seconds
Horse stance 25 seconds
...
Static stretching

Holy shit last sets of squats and shit absolutely killed my knees and quads omf

[Phosphene]

Finally had my first track and field practice today, and it was great. We did some good drills, jumps, sprints, I'm feeling it ^^ I was going to do some more core/arm stuff tonight but decided not to because I don't have time nor energy.

[Sailor Mars]

Active stretching
...
Warm up
...
Push ups 10x2
Tricep dips 7x4
Wide grip push ups 10x2
...
20 second hang
Hanging hand switches 4x2
20 second hang
...
Spider-Man push ups 5x2 each side
10 second hold Push up position x2
Tricep dips 7x2
...
10 second finger plank
...
Static stretching

mY TRICEPS ARE DEAD RIP IN PEACE

[Phosphene]

120 m laps walking for 5 minutes
120 m jogging 2 laps
stretches
120 m sprints 3 laps
120 m walking 1 lap to cool down

And lots of water

I'm fast but need to increase my endurance.

[Sailor Mars]

120 m laps walking for 5 minutes
120 m jogging 2 laps
stretches
120 m sprints 3 laps
120 m walking 1 lap to cool down

And lots of water

I'm fast but need to increase my endurance.

Dat cardio thoooo boss :cool:

[Sailor Mars]

Active stretching
...
Calf raises 20x2
Open stance calf raises 20x2
Squats 20x2
Bulgarian split squats 7x2 each side
Jump squats 5x3
...
One leg jumps 5x3 each side
Ankle jumps 10x2
Tuck jumps 10x2
Ankle tuck standing jumps 5 reps
...
Squats 20x2
Bulgarian split squats 7x3 each side
20 second horse stance x4
Squats 10x2
...
Calf raises 20x2
One leg calf raises 10x3 each side
...
Squats 10x4
Bulgarian split squats 7x3 each side
Squats 10x4
One leg calf raises 10x2 each side
...
Static stretching

My knees hurt ^^;;
Fuck dude I wanna do more. Don't feel burnt out enough

Edit: Yeah did more.

[Phosphene]

I'm worn out but decided I should at least do something. Left out the leg work and upped some reps for my mid/upper body instead.

Warm-up stretches
bicycle legs 40x2
plank 30 seconds
straight-leg crunches 5x2
one-leg crunches 10x3
plank 30 seconds
push-ups 15x2
90-degree overhead raises with 5 lbs 10x3
90-degree side raises with 6 lbs 10x2
tricep dips 5x2
bicycle legs 40x2
straight-leg crunches 5x2
cool-down stretches

Active stretching
...
Calf raises 20x2
Open stance calf raises 20x2
Squats 20x2
Bulgarian split squats 7x2 each side
Jump squats 5x3
...
One leg jumps 5x3 each side
Ankle jumps 10x2
Tuck jumps 10x2
Ankle tuck standing jumps 5 reps
...
Squats 20x2
Bulgarian split squats 7x3 each side
20 second horse stance x4
Squats 10x2
...
Calf raises 20x2
One leg calf raises 10x3 each side
...
Squats 10x4
Bulgarian split squats 7x3 each side
Squats 10x4
One leg calf raises 10x2 each side
...
Static stretching

My knees hurt ^^;;
Fuck dude I wanna do more. Don't feel burnt out enough

Edit: Yeah did more.

My legs would be dead, kudos :yeah:

[Sailor Mars]

I'm worn out but decided I should at least do something. Left out the leg work and upped some reps for my mid/upper body instead.

Warm-up stretches
bicycle legs 40x2
plank 30 seconds
straight-leg crunches 5x2
one-leg crunches 10x3
plank 30 seconds
push-ups 15x2
90-degree overhead raises with 5 lbs 10x3
90-degree side raises with 6 lbs 10x2
tricep dips 5x2
bicycle legs 40x2
straight-leg crunches 5x2
cool-down stretches



My legs would be dead, kudos :yeah:

Everything past squats 10x2 is extra :yeah: to be fair tho my legs ARE dead lmao

Ohhh nice arms n core ^^

[Justin569]

400m warm up run (1 lap on the running track)

Wall sits -1min each set 4 sets
Pushups -40 each set 3 sets
Running - 4.4km in 20/25mins
pushups- 1 set of 40
stretches

[Phosphene]

warm-up stretches
lunges 10x2
scissor legs 20x3
squats with 10 lbs 5x2
Bulgarian split squats 10x2 on each side
jump squats 5x2
plank 30 seconds
straight-leg crunches 5x2
side crunches 20x2
push-ups 10x2
burpee push-ups 5x2
tricep dips 5x2
scissor legs 20x2
Bulgarian split squats 5x2 on each side
cool-down stretches

[everlong]

Sometimes I run up the stairs for funsies

[Sailor Mars]

Did 4 hrs of volleyball practice yesterday, 3 and a half today, and gonna do 3-4 tmmw. Aghhh my feet and legs are killing me

[YouTube]

Warmup:
3 rounds-2min Amrap Push Up, Squat Jumps,Jumping Jack

4*(5xFront Squat, 8xBench Dumbell Press, 16 Jump Rope

8mins - 12 Push ups, 8 Barbell Jumps, 10 Bench Dips, 8 Pull-ups

[Phosphene]

Today's workout:

walked a mile+
lunges 10x2
scissor legs 20x2
dumbbell split squats 10x2
Bulgarian split squats 5x2 each side
bridge 45 seconds
inner thigh crunch lifts 10x2 each leg
one-leg crunches 10x4
side crunches 15x2 each side
burpee push-ups 5x2
tricep dips 5x2
bridge 45 seconds
stretches

[lemondrop]

Bw pull up 2x 15
sumo deadlift 4 x 6,5,2
close grip barbell rows 3x 10
seated machine rows 3x 12
bicep cable curls 3x 12
seated cable rows 3x 10
bicep dumbbell curls 3x 8
dumbbell rear delt fly 2 x 12
cable face pull 2x 12

[lemondrop]

Forgot to post yesterday... Back day

deadlift single max,last rep 375
close grip BB row 3 x 8-10
bw pull ups 2x 10-12
neutral grip lat pull down 2x 20
seated cable row 2x 8-10
seated machine rows 3 x 12
DB bicep curls 3 x 8-10
BB bicep curls 3 x 8-10
face pull 3 x 20

[YouTube]

Recovering from race last Saturday, so easy aerobic 35min training run today

[Sailor Mars]

Active stretching
...
Tricep dips 5x3
Push ups 10x2
...
Bicep curl (about) 20lb 10x2
Laying overhead presses (about) 20lb 20 reps
Tricep extensions (about) 20lb 5x2
Laying overhead presses (about) 20lb 20 reps
...
Wide hand push ups 5x2
Wide hand push ups w/ (about) 7lb bag 5x2
Wide hand push ups 5x2
...
Static stretching

I have no idea why I haven't been working out. But now I'm back at it tryna make some gains ����

[Big O]

It was leg day and you best believe Im not moving to go anywhere til I go to sleep

[Sailor Mars]

5 hours of volleyball practice yesterday and 5 hours of volleyball practice today

Gonna do smth tomorrow too... maybe legs or core. I'll flip a coin :lol:

[Big O]

I did back and biceps today

[Sailor Mars]

Some leg work. Ouch. Was considering doing more but I think I have volleyball tmmw (as well as a shit ton of tests) so I'm not tryna be too sore

Active stretching
...
Squats 23x3
Bulgarian split squats 5x2 each side
Calf raises 22x2
...
Squats 10x5
One leg calf raises 10x3 each side
...
30 second horse stance

Btw lemondrop I'm gonna start heading to the gym with my brother soon. Finally get those arm gains :lol:

[Phosphene]

I had track yesterday, it was really hot and muggy so we worked out inside, did some stretching and then went out to run shuttles. Times are improving ^-^

[lemondrop]

Some leg work. Ouch. Was considering doing more but I think I have volleyball tmmw (as well as a shit ton of tests) so I'm not tryna be too sore

Active stretching
...
Squats 23x3
Bulgarian split squats 5x2 each side
Calf raises 22x2
...
Squats 10x5
One leg calf raises 10x3 each side
...
30 second horse stance

Btw lemondrop I'm gonna start heading to the gym with my brother soon. Finally get those arm gains :lol:

PUMPING IRON, SICK ,WISH YOU Luck. MOMMY BICEPS

[Sailor Mars]

Weighted sit ups 10x4
Side crunches 15x2 each side
Leg raises 5 reps

Did a bit of core, didn't get to do much more cuz my brother n his friends came :/

[Phosphene]

Went for a walk
Runner stretches 5 reps 10 seconds each leg
lunges 10x2
burpee push-ups 5x2
some kind of wide-stance squats that won't hurt my fucked up knee 10x2
scissor legs 20x2
inner thigh crunch lifts 10x2 each leg
one-leg weighted crunches 10x4
side crunches 15x2 each side

My arms were so sore from yesterday I decided to leave them mostly unengaged :P

[Sailor Mars]

Did more core work today cuz I didn't get much in yesterday

Weighted sit ups 10x5
Side crunches 10x2 each side
Leg raises 5x3
Knee raises 5x3
Plank 1 minute

[Sailor Mars]

Day 3 core ^^ might do legs later

Active stretching
...
Weighted sit ups 10x3
Straight leg sit ups 10x3
Side curls 15x2 each side
V Tucks 15 reps
...
Static stretching

[Sailor Mars]

Took a few day break but I'm back ^^

Stretching
...
Swimming legs 20x3
Bicycle legs 20x3
...
4 count sit ups 2x3 (middle, left, middle, right counts as 1 repetition)
Ab wheel rollouts 5x2
...
Leg raises 5x3
Ab wheel rollouts 5x2
...
Weighted 4 count sit ups 2x3 (middle, left, middle, right counts as 1 repetition)
...
Weighted russian twists 10x2
...
Plank 1 minute
...

-Unto legs-
Squats 15 reps
...
Calf raises 20x3
...
Lunges 10x2
Weighted squats 5x3
Weighted calf raises 7x2
Weighted squats 5x2
...
Ankle jumps 10x2
Tuck jumps 7x2
...
Stretching

[NathanFloGrown]

(All in 45 second bursts)
Normal push-ups
Diamond push-ups
Wide push-ups
Tricep push-ups
Jumping jacks
Lunges
Normal push-ups
Diamond push-ups
Jumping jacks
Normal push-ups
Tricep push-ups

So basically your arms feeling like jelly workout. Today I'm going ice skating for an hour-hour and a half

Not bad, however bursts put on small amounts of muscle growth. Try sets and reps!

My upper Body!

Mine: (Reps) x (Sets)

3x5: 100 lb. Wide Rows

3x5: 200 lb. Chest Press

3x5: 100 lb. Goblet Squats

3x5: 50 lb. Bicep Curls

3x5: 100 lb. BarBell SHrugs

3x5: 50 lb. Behind the back Barbell Shrugs

Then finish it off with a Till I Fall Pushup set!


How do you workout? (This is just my upper body! Will post about Lower Body soon!!)

Posts merged. Please edit next time. ~Amethyst Rose

[Sailor Mars]

Not bad, however bursts put on small amounts of muscle growth. Try sets and reps!
That was a while ago ^^ I normally do sets and reps if you check out my other workouts :)

Im gonna be starting a lateral jump routine next week for the next 12 weeks. In between the days I'll do plenty of core and arms. Hopefully I'll get better hops n start to see more progress :D

[NathanFloGrown]

That was a while ago ^^ I normally do sets and reps if you check out my other workouts :)

Im gonna be starting a lateral jump routine next week for the next 12 weeks. In between the days I'll do plenty of core and arms. Hopefully I'll get better hops n start to see more progress :D

AWESOME! Don't stop, the grind is real my friend. Always. ALWAYS Push yourself to your peak!

[Sailor Mars]

AWESOME! Don't stop, the grind is real my friend. Always. ALWAYS Push yourself to your peak!

Yeah same to you! Hopin good gains for all 💪🏼 :D

[NathanFloGrown]

Yeah same to you! Hopin good gains for all ���� :D

Hell yeah bro!

[lemondrop]

deadlifts up to 352lb
Reverse grip bent over rows 3x10 (200,225,225)
wide pull ups 3x12-15
lat pull-down 3x15
seated cable rows 3x8-12
face pull 4 x 15
bicep dumbbell curls 3x8
bicep machine curls 2 x 15

[kylie3011]

walk, dance and workout with cardio, squats, hip thrust and more...

[Sailor Mars]

Stretching
...
Warm up -
Squats 10 reps
Jumping rope 60 seconds
...
Squats 10 reps
Calf raises 20x2
...
Reverse lunges 12x2
...
Weighted squats 5x3
Weighted calf raises 10x2
Weighted squats 5x3
...
One leg calf raises 7x2 each side
Weighted squats 5x3
Overhead shoulder presses 10 reps
Overhead shoulder presses 5 reps
...
Ankle jumps 7x2
Tuck jumps 7x2
Standing jumps 4x3
...
Stretching

Gonna do arms, maybe core tmmw, but I didn't wanna push myself too too hard today :P goin skating w my friends tmmw so don't wanna fuck up my legs

[Sailor Mars]

Legs and core today...

Gonna be doing this leg routine for my vert jump for the next 12 weeks

Jumping Rope – 1 minute
...
Stretching
Jumping Rope – 1 minute
...
-Squats 10x3
...
-Lateral Jumps 20x3
-Alternating Jump Lunges 10x3
-Tuck Jumps 8x2
...
-Calf Raises 20x3
-Weighted squats 7x3

...

Cat position 20 seconds x2
Hip flexor stretches 20 seconds x2 each side
...
Laying knee raises 3x3
Glute bridges 20 seconds x3
Plank 30 seconds
Side plank 30 seconds
...
Ab wheel rollouts 4x4
...
Glute bridges (weighted) 10 seconds x3
Glute bridges 20 seconds x3
...
Straight leg sit ups 10x1
Leg raises 5x3
Weighted sit ups 10x2
Side curls 10x2
...
Stretches
>Cat position 20 seconds x2
>Hip flexor stretches 20 seconds x2 each side
>Shinbox switch 20 seconds each side
>Downward dog 20 seconds
>Seated spinal twist 20 seconds each side

[Phosphene]

Ugh I haven't worked out properly in over 2 weeks, not counting my track competition. So here goes...

lunges 10x3
stretching
dumbbell calf raises 12x2
squats 10x2
side squats 7x2 each side
bridge 30 seconds
one-leg weighted crunches 10x2
burpee push-ups 7x2
tricep dips 5x3
stretching

[Shiny Moon]

Wow you all are really into fitness here :P

I just run for 45-60 minutes four times per week and do crunches at home.

[Sailor Mars]

Jumping Rope – 1 minute
...
-Squats 10x3
...
-Lateral Jumps 20x3
-Bulgarian split squats 10x2
-Tuck Jumps 8x2
...
-Calf Raises 20x3
-Weighted squats 7x3
-Explosive chair squats 5x3
-Explosive squat jumps 3x3

...

-Overhead shoulder press 7x3
-Lateral raises 6x3 each side
-Single arm Arnold press 3x1 each side
...
-Bent over rows 6x2 each side
-Pull overs 7x3
...
Stretching
<APT stretches>
<Arm stretches>

Did a nice ice soak for my legs :lol: arms and legs/jump today

Ouch

[Sailor Mars]

Jumping Rope – 1 minute
Stretching
Jumping Rope - 1 minute
...
-Squats 10x3
...
-Lateral Jumps 20x2
-Bulgarian split squats 10x2
-Tuck Jumps 8x2
...
-Calf Raises 20x3
-Weighted squats 7x3
-Explosive chair squats 7x3
-Explosive squat jumps 5x3
...
Stretching

Gonna do core tomorrow. I think my leg is fucked up... I'd be a lot more concerned if it was bruising but I've got massive shin splits and calf pains even tho I'm doing correct form for things :/ Im either gonna take a rest for an extra day or get it checked out... but it's not right to be in a lot of pain that isn't soreness

[Sailor Mars]

Jumping Rope – 1 minute
...
Stretching
Jumping Rope – 1 minute
...
-Squats 10x3
...
-Lateral Jumps 20x2
-Bulgarian Split Squats (added weight) 10x2
-Tuck Jumps 8x2
...
-Calf Raises 20x3
-Weighted squats 7x3

...

Cat position 20 seconds x2
Hip flexor stretches 20 seconds x2 each side
...
Laying knee raises 3x3
Glute bridges 20 seconds x3
Plank 30 seconds
...
Ab wheel rollouts 4x4
...
Stretches
>Cat position 20 seconds x2
>Hip flexor streteconds x2 each side
>Shinbox switch 20 seconds each side
>Downward dog 20 seconds
>Seated spinal twist 20 seconds each side

[Sailor Mars]

Not able to do legs much so ima be working arms and core... yay conditioning... yay calisthenics

Stretching
...
Jumping jacks 20x3
Push ups 10x2
...
Negative chin ups 3x3
...
Elbow push ups 5x3
Spider-Man push ups 6x3
Raised push ups 10x2

...

Jumping jacks 20x3
Crunches 20x2
...
Leg raises 3x5
Leg raise twists 3x5
...
Three way crunches 5x1

...

Stretching

[Sailor Mars]

Stretching
...
Jumping jacks 20x2
Push ups 5x3
Thigh taps 4x3 each side
Shoulder taps 4x3 each side
...
Negative chin ups 3x1 (delts and triceps absolutely killed me)
...
Handstand push-ups 5x3

...

Jumping jacks 20x2
Plank crunches 10x3
...
Leg raises 10x3
Swimming legs 20x3
...
Three way crunches 5x3
...
Plank 45 seconds

...

Stretching

And again...

[Phosphene]

I went to the doctor, and basically he said my kneecap is moving diagonally instead of up and down. It's as lovely as it sounds :rolleyes: he told me to focus on exercises to strengthen the tendons that hold my kneecap in place.

runner stretches 5x1 each leg
bicycle legs 40x2
weighted squats 5x2
dumbbell calf raises 15x2
lunges 10x2
side squats 5x2 each side
straight-leg crunches 5x3
side crunches 10x2 each side
push-ups 10x2
tricep dips 5x3
weighted squats 5x2
lunges 10x2
stretching

Working off that donut lemondrop

[PlasmaHam]

Started a new workout routine last week so I can get in better shape and get a better bod before summer hits:

5 Mile Run -6 mph
1 Mile walk -3 mph

5x3 Leg Extensions -50lbs
5x3 Bench Presses -70lbs
5x3 Deadlifts -70lbs
10x3 Weighted Squats -35lbs
10x3 Weighted Sit-ups -35lbs
10x3 Bicep Curls -35lbs

10x3 Crunches
10x3 Russian Twists

All of these (except the 5 mile run) I attempt to do daily. The 5 mile run is done 3-4 times a week. Every week or so I plan to add a bit to each exercise. I'll keep you posted on my progress.

[Sailor Mars]

Volleyball conditioning lasts a week... GREAT

Today we did:
-1/3 mile run
-Stretching
-25 sit ups
-10 push ups
-1/3 mile run

Uggghhh I hate running. We're going to the rec centre tmmw to do gym shit too... plus my workout today. Ughhhhhh

Negative pull ups 3x1
...
Stretching
Incline push ups 9x2
...
Plank 30 seconds
...
Negative pull ups 3x1
...
Handstand push ups 3x3

...

Three way crunches 5x3
...
Plank 30 seconds
...
Hip stretches
...
Knee raises 5x2
Leg raises 3x2
...
Three way crunches 5x2
...
Stretching

Didn't push myself too too hard cuz I got conditioning all this week but... had to work out more than just 10 push ups :lol:

[Davestovies]

Never been really sporty but decided to get more into exercise.

Went hill walking for about an hour today. Planning on doing that for the rest of the week too and hopefully will start at a local gym next week.

[Sailor Mars]

Did a little bit today. Did some cardio too lmao fuck that shit. Finally got myself a gym membership tho... so that's liiiitttttt

Negative pull ups 3x1
...
Stretching
Negative pull ups 3x1
...
Ab wheel roll outs 4x2
...
Sit ups 8x5
Russian twists 8x5
Reverse crunches 8x5
...
Swimming legs 8x5
Leg raises 8x1
...
Negative pull ups 3x1
...
Stretching

[Sailor Mars]

Been having a shit ton of volleyball practice so I haven't worked out on my own in a while...

Stretching
...
Sit ups 20x3
V twists 20x3
Knee ins 20x3
...
Swimming legs 20x3
Leg raises 10x3
...
60 second plank
60 second one leg plank
30 second side plank both sides

Hittin those 20s ����

[Sailor Mars]

3 hrs of practice this whole week... Legs are honestly killing me. Broke my nail spiking too n had to set afterwards -_-' Might do some legs tmmw but dunno... Trying to get my jumps higher. Ik by doing it repetitively I'm also working on it but I need to do both.

[Sailor Mars]

Did core and legs. Might do smth tomorrow or over the weekend. I do plan on doing core everyday if I can tho, tryna get that summer body :lol: :cool:

Crunches 20x3
Elbow to knee crunches 20x3
Swimming legs 20x3
Leg raises 10x3

Hittin em twenties

...

Stretching
...
Jump squats 10x3
Calf raises 10x3
Jump squats 10x3
One leg calf raises 10x3 each side
...
Stretching

Hittin em tens

[Roc a fella]

I have to run 2 miles and depending on the day football wr drills basketball pg drills it in finding drills for baseball but I always go to the batting cages at night

[Sailor Mars]

Summer bod on the way (I hope rip)

Crunches 20x3
Elbow to knee crunches 20x3
Swimming legs 20x3
Leg raises 10x3

Hittin twenties again ����

...
Stretching
...
Jump squats 5x3
One leg calf raises 7x3
...
Jump squats 5x3
One leg calf raises 7x3
...
Ankle jumps 10x2
Tuck jumps 10x2
Standing jumps 5x2
...
Stretching

Did a little bit more legs today and some jumps. Good shot

[Sailor Mars]

Went to the gym ^^ lemondrop

Stretching
...
Bicep curls 15 lb 7x3
Hammer curls 15 lb 7x3
Shoulder press 15 lb 10x2
...
Arm swings 5 lb 10x1
Arm swings 5 lb 5x1
...
Tricep extensions 15 lb 7x2
Tricep extensions 10 lb 9x2
Wrist curls 15 lb 7x3
...
Stretching

5 min run
2 min cool down run

Stretching

Was gonna do bench as well but my brother couldn't spot me so I wasn't...

Also, abs tmmw, legs tmmw. Litttt im gonna do core two days in a row then break, legs on both those days, and arms on the rest day. Good good ^^

[Sailor Mars]

Core and legs today... my legs are deeeaaaaddd

Legs

Stretching
...
Alternate lunges 20 lb 10x2
Squats 20 lb 10x2
...
Squat rack -
Squats 45 lb bar 5x2
Squats 50 lb bar 3x2
...
Explosive squats 45 lb bar 5x2
Explosive squats 50 lb bar 3x3
Explosive squats 55 lb bar 1x3
...
Jump squats 3x1

Doing em was dizzying after doing the weights. Crazy shit, felt like Goku

Core

Stretching
...
Three way crunches 5x2
Russian twists 5 lb 10x2
Swimming legs 10x2
...
Glute bridges 5x2
Glute bridges 5 lb 5x2
Leg raises 5x3
...
30 second plank

Stretching

[Sailor Mars]

Forgot to post this, woops. From today

Arms

Stretching
...
Bicep curls 10 lb 10x2
Bicep curls 15 lb 5x2
Hammer curls 15 lb 5x1
...
Arm swings 8 lb 6x2
Arm swings 5 lb 9x2
Tricep extensions 15 lb 7x2
...
Shoulder press 30 lb 5x2
Shoulder press 20 lb 7x2

Core

Stretching
...
Three way crunches 5x2
Russian twists 10 lb 10x2
Swimming legs 10x2

Legs/Jumps
Squats 10x1
Squat rack -
Squats 45 lb bar 5x2

Not gonna be going to the gym anymore... gotta start paying and I'm gonna be leaving soon for all my vacation stuff. Still gonna stay active tho!! Maybe I'll wrack up some money to go again, but for now it'll be calisthenics again ^^

[Sailor Mars]

Legs

Stretching
...
Squats 20x3
Calf raises 10x3
Jump squats 5x3
Lunges 10x3
Calf raises 10x3

...

Core

Plank side crunches 20x3
Crunches 10x3
Swimming legs 10x3
Leg raises 5x3
...
Stretching

Im late I know... three days without working out :(

My legs are on fiyaaaaa

[Nadin]

I swam almost three hours today and after that had a nice walk.
Swimming is the sport that saved me,I lost 20kg by swimming every day.

[Sailor Mars]

Stretching
Horse stance 30 seconds x3
...
Crunches 10x3
Push down crunches 10x2
...
Swimming legs 10x3
Bridges 5x3
...
Leg raises 10x2
Straight leg sit ups 10x3
...
Plank 30 seconds x3
...
Conditioning 3x3
...
Stretching
Horse stance 30 seconds x3

Httin that core hittin em tensssss :O

[Sailor Mars]

Stretching
...
Sit ups 10x3
Knee to elbow sit ups 10x3
...
Swimming legs 10x3
Leg raises 10x3
...
Sit ups 20x3
Knee to elbow sit ups 10x3
...
Stretching

Some core work... I'm gonna b goin into a Muay Thai class tmmw for some fitness test, see where I'm at, then gonna b goin camping this weekend/week so ima b busy :P ill try to get plenty of exercise in tho!

[Sailor Mars]

07/04

3 mile hike, 700 foot climb

07/07 (Today)

Legs

Stretching
Warm up-
High knees, shuffle, high knees, shadow boxing
Squats 10x1
...
Squat rack -
Squats w bar (45 lb) 5x3
Squats w bar (50 lb) 5x3
Squats w bar (55 lb) 3x3
...
Explosive squats w bar (45 lb) 5x2
...

Arms

Bicep curls (15 lb) 7x2
Hammer curls (15 lb) 5x2
Tricep extensions (15 lb) 7x2
...
Military press (30 lb) 7x1
...
Military press (30 lb) 5x1
...
Arm swings (5 lb) 7x2
Arm swings (8 lb) 5x2
...

Calisthenics

Stretching
...
Squats 10x2
...
Push ups 10x2
...
High knees
Shuffling
In and out foot work
Volleyball foot work
High knees

Some arm and leg gains today... Tryna get back into the groove of things ^^

[Sailor Mars]

Played volleyball yesterday at the beach, im counting that as hella cardio cuz I had to run for the ball a lot Lol

Today:

Legs

Stretching
...
Squats 15x4
Horse stance 30 seconds
...
Single leg calf raises 15x4 each side
Horse stance 30 seconds
...
Single leg calf raises 15x4 each side
Horse stance 30 seconds
...
One leg box squats 5x4 each side
Horse stance 30 seconds
...
Stretching

[Sailor Mars]

9 mile bike ride through the rain today... might do a bit of stuff later, dunno yet tho my knees hurt in a bit

Update: 7:15 PM

Core

Stretching
...
Three way sit ups 5x3
Swimming legs 20x3
Leg raises 10x3
Plank 30 seconds
...
Straight leg sit ups till failure
...
Stretching

Legs

Stretching
...
High knees, shuffle, high knees warm up
...
Squats 15x3
Jump squats 5x3
...
One leg calf raises 15x3 both sides
Relève/Plié 5x3
...
Ankle jumps 10x3
Tuck jumps 10x3
Standing jumps 5x3
...
High knees, shuffle, high knees
Stretching

[Sailor Mars]

Is this my thread now?? :P

Morning -

Stretching

Evening -

Stretching
...
Push ups 10x4
Straight leg sit ups 10x4
Horse stance 10 seconds x4
Shadow boxing 1 minute x4
...
Swimming legs (ankle weights, 2 lb) 10x2
Leg raises (ankle weights, 2 lb) 5x2
Single leg bridges (ankle weights, 2 lb) 5x1
Leg raises (ankle weights, 2 lb) 5x2
...
Shadow boxing 1 minute (wrist weights, 2 lb) x2
Shadow boxing ALL OUT till failure (45 seconds)
...
Stretching

[Sailor Mars]

A little bit of volleyball at the beach, 3 + laps in the pool. A bit of cardio or whatever ^^ contemplating doing core tonight, but let's see what happens

[Sailor Mars]

Morning -

Stretching

Evening -

Stretching
...

Arms

Dive bombers 5x3
Shoulder tap push ups 5x3 each side
(Normal, diamond, wide)
...

Jumps/Legs

Ankle jumps 5x3
Standing jumps 5x2

...
Stretching
...

Post-Dinner -

Stretching
...
Meditation 5 minutes

Had to cut it short because of timing and I wasn't feeling too great. But gains

[Sailor Mars]

Forgot to post this -

08/01

Morning -

Stretching

Evening -

Stretching

Warm up

High knees, shuffle, high knees (reaction drill)
Kicks, shuffle, kicks (reaction drill)

Legs

Horse stance 30 seconds
Lunges - point to point x3
...
Jump to down to sprint - point to point 4x3

...
Stretching

5 mile walk

--------------

08/04

Morning -

Stretching

Evening -

Stretching
...

Warm up

High knees
Shuffle
High knees
(One minute total - nonstop)

Legs

Lunges 7x4
...
Jump squats 5x2
One leg box squats 5x2 each side
...
Lunges 7x4
...
One leg calf raises 10x3 each side
Ankle jumps 10x2
Tuck jumps 10x2
Standing jumps 5x2
...

Stretching

Might hit the gym this week, dunno

[Sailor Mars]

Evening -

Stretching
...
Wide grip push ups 4x3
Push ups 6x3
Raised leg push ups 4x3
...
Sit ups 10x3
Leg raises 10x3
Russian twists 10x3
Swimming legs 10x3
...
Stretching

Might hit the gym tmmw for legs �� Just some upper body action goin on today

[Sailor Mars]

08/07

Afternoon -

Stretching
...
Squats 10x1
...
Lunges (20 lb) 10x3
Bulgarian split squats (10 lb) 7x2 each side
...
Leg extension (40 lb) 7x3
Leg curls (30 lb) 7x3
...
Arm swings (8 lb) 5x3 each side
Shoulder press (20 lb) 5x1
...

Squat rack -
Squats (45 lb) 7x2
Squats (55 lb) 5x2
Squats (60 lb) 3x2
Squats (65 lb) 3x2
Squats (75 lb) 3x1
...
Front Squats (45 lb) 7x1
...
Explosive squats (45 lb) 5x1
Explosive squats (55 lb) 3x1
...
Stretching
Shadow boxing 1 minute

(Most of the arm work was stalling while the squat rack was being used :lol:)

08/08

Ice skating 2 hrs, good cardio and lower body workout

[Sailor Mars]

Afternoon -

Warm up
...
Stretching
...
Shadow boxing 45 seconds warm up
...
3 way sit ups 5x3
Plank 45 seconds
...
Leg raises 7x2
Bridges 7x1
...
Hanging knee raises 5x3
Plank 45 seconds
...
(Leg off ground) Straight body to crunch 5x3
Thai Crucifix 3x1
...
Shadow boxing 45 seconds
...
Stretching

[Sailor Mars]

Afternoon -

Warm up
...
Stretching
...
Shadow boxing 45 seconds warm up
...
Push ups 10x2
Clap push ups 3x1
Spider-Man push ups 3x2 each side
...
Negative pull ups 3x1
...
Tricep dips 10x2
Plank 30 seconds
Walk outs 3x2
...
Push ups 10x2
Clap push ups 3x1
Spider-Man push ups 3x2 each side
...
Stretching

Lots of arms and a tiny bit of core thrown in there. Was so mad at myself couldn't push out that last push up :/ I collapsed n was like fuuuuuckkkkkk nooooooo LMAO. But yeah, tmmw gonna hit the gym pump out some leg work. Gonna b lit

[Sailor Mars]

Evening -

Warm up lunges, jumping jacks, and high knees

Stretching

Push ups 5x2
Squats 10x2
...
One leg Calf raises 10x3 each side
One leg box squats 5x2 each side
One leg squats 2x2 each side (hard asf)
...
Step ups 10x3 each side
RDLs 5x1 each side
...
Ankle jumps 10x2
Tuck jumps 10x1
Standing jumps 5x2
...
Stretching

Some legs, gonna go to a muay thai thing on Saturday so I wanna get it out of the way

[Sailor Mars]

Warm up jumping jacks, high knees, squats

Stretching
...
Elbow to knees 30x3
Leg raises 10x3
High crunches 30x3
Swimming legs 30x3
Plank 45 seconds
Side plank 45 seconds each
...
Clap push ups 3x3
Spider-Man push ups 3x3 each side
Dive bombers 5x1
...
Stretching

Out to Muay Thai thing tmmw, so I went easy on arms and no legs. Lots of core tho cuz I haven't done core in a while

[Sailor Mars]

Muay Thai pad work and 10x10s for an hour

10x10 -

Jumping jacks 10 reps
Shoulder tap push ups 10 reps
Cross mountain climbers 10 reps
Military push ups 10 reps
Pikes 10 reps
Straight leg sit ups 10 reps
Ankle switches 10 reps
Hip ups 10 reps
Squat jacks 10 reps

Is that 10? Idk, if it isn't then we did smth else as well Lol

Definitely want to do this more... In between volleyball and Muay Thai and school and a job ima be busy as hell... but that's good!!!

[Sailor Mars]

I didn't post this woops

08/25

Evening -

Stretching
...
4 mile jog/walk
...

Warm up -

Lunges 7x4 point to point
One leg squats 2x1 each side
High knees 20x1
...
Jump to down to incline sprint 3x3
Burpees 5x3
...
Plank 45 seconds
...
Stretching

Gonna do smth today, prolly ab work so I'll update it

[Sailor Mars]

Woops didn't do core yesterday :P Gonna try n get my brother to do pad work w me but he's working so... whenever I do arms next I guess? Also, gonna try to get some reflex or speed drills in before school and vball starts up again so that'll be fun ^^

Also woah just realised I've become type flexible o.O guess that's what happens when u stretch p much everyday :P

Evening -

Warm up, jumping jacks, high knees, shuffle, cross mountain climbers, push-ups (10 reps each)

Stretching
...

Legs -

Squats 20x3
Calf raises 10x3
Lunges 10x3
...
High knees 20x3
One leg box squats 7x3 each side
...

Core -

Elbow to knee crunches 10x3
Leg raises 8x3
Plank walk outs 10x3
...
High crunches 15x3
Plank crunches 15x3 each side
Hollow hold 20 seconds
...
Thai crucifix 5x3 each side
...

Jumps -

Ankle jumps 10x2
Tuck jumps 10x3
Standing jumps 5x2

...
Stretching

My knees huuurrrtttt where's the iceeeeee

[Sailor Mars]

ALL JUMP TODAY BOOOYYYSSSS NO PUSSY SHIT HEERREEE

Afternoon -

Stretching

Evening -

Warm up,
Jumping jacks 30x
High knees 30x
Squats 15x
...
Ankle jumps 10x3
Tuck jumps 10x3
Standing jumps 5x3
...
Bulgarian split squats (weighted) 10x3 each side
Squats (weighted) 20x3
Leg curls/Bridges 15x3
...
One leg box squats 10x3 each side
...
Stretching

[hjhj]

15 miles Thursday, 15 miles Today. :/

[Sailor Mars]

Some jump/legs and core

Evening -

Warm up,
Jumping jacks 30x
High knees 30x
Squats 15x
...

Legs-

Ankle jumps 10x3
Tuck jumps 10x2
Standing jumps 5x2
...
Squats (weighted) 20x3
Calf raises (weighted) 20x3
...

Core -

Cross mountain climbers 15x3
Plank 30 seconds
Cross mountain climbers 15x3
...
High sit ups 15x3
Side curls 15x3 each side
...
Swimming legs 15x3
Hip raises 10x3
...
Core conditioning

...
Stretching

[Sailor Mars]

Hour of Muay Thai... arms are killing me, shoulders are killing me, it's fucking GREAT!

Skipping rope 3 minutes
10x10s
...
Padwork 1 hr
...
Stretching

Might be doing volleyball tmmw, no court tho cuz our gym had issues. Also, gonna head to another class on Saturday so I'll post again then.

[Sailor Mars]

Leg work today, tiny bit of arm work, but mostly just volleyball shit. I was gonna do more explosive squats at the end, add a little bit of weight like 10lb but these big ass dudes were there and one asked to work in with me, then another asked how many sets I had left and I got intimidated and said "Uh, just uh one left then I'm good" T_T

Evening -

Warm up - 7 minute walk/jog/sprint/jog

Stretching
...

Legs -

Squat rack -

Squats (w bar, 45lb) 7x2
Squats (w bar, 65lb) 5x3
Squats (w bar, 75lb) 3x3
...

Off squat rack -

Deadlift (30lb) 10x1
One leg calf raises (15lb) 7x3 each side
...
Arm swings (12lb) 5x3 each side
Arm swings (15lb) 3x3 each side
...

Squat rack -

Explosive squats (w bar, 45lb)
...

Cool down jog 3 minutes
...
Stretching

[Sailor Mars]

About 40 mins of padwork at Muay Thai and a little over 2 hours of volleyball. Im dead tired rn

[Sailor Mars]

2 hours practice yesterday, 2 hours practice today, 2 hours practice tomorrow... two hours practice Friday and maybe Thursday too

[Sailor Mars]

10x10s
Padwork 1 hour
10x10s
Stretching
...
Volleyball 2 and a half hours

Tomorrow is my rest dayyy <3

[MissMolly]

As a competetive swimmer, the core, back and legs are most important.

So, lots of cardio, pilates, plank holds and Russian twists for the core. And then lats, squats, and pushups.

I'll do that a couple times a week.

And then stretching almost every day to keep flexibility.

[Sailor Mars]

An hour of Muay Thai on Thursday, hour of Muay Thai yesterday... gonna do smth today maybe some leg work or just some cardio, not sure yet. I've noticed I'm getting slimmer though from all the volleyball and Muay Thai im doing tho, so that's good, but I'm tryna build muscle so I gotta start bulking n shit too

[Sailor Mars]

Vball this whole week, plus tomorrow.

Today, 1 1/2 hr practice and

Skipping rope 3 minutes
High knees, shuffle, high knees 30 reps
total
Squats 10x3
...
Ankle jumps 10x3
Standing jumps 5x3
...
Landing exercises 10x2 each side
Jumps 10x2
...
Knee step ups 10x1
Calf step up raises 10x1 each side
...
Stretching

Gonna try and hit the gym Sunday for squats n shit like that finally

[Sailor Mars]

An hour of Muay Thai, padwork, then walked about 2 miles to burn off what I ate lol

Gonna go to the gym tmmw with a friend of mine, prolly gonna do legs

[Sailor Mars]

Core work!! Didn't go to the gym today so this instead ^^

Warm up
...
2 sets of -

Pikes 6 reps
Leg raises 6 reps
Hip ups 6 reps

30 second plank

2 sets of -

(Straight leg) Crunch hold 20 seconds
Leg raises 10 reps
Full body crunches 10 reps

30 second plank

2 sets of -

Ankle scratchers 10 reps
Side crunches 10 reps each side
Full body side crunches 10 reps each side

30 second plank

Ab conditioning -

10 side, 10 middle, 10 side, 10 middle

...

Stretching

[Sailor Mars]

Went to the gym today w my friend

Warm up -

Jog 5 minutes

Stretching

Squats 15 reps
Lunges 10 reps
...
Smith machine: (no free squat rack >: )
Squats 65 lb 5x3
Squats 95 lb 5x5
...
Deadlifts 65 lb 7x3
Deadlifts 75 lb 5x3
...
Stretching

Didn't do as much as I wanted to, but still worked out so it's all good

[Sailor Mars]

Had practice n games all this week, had a scrimmage today we actually did pretty good won 2 sets outta 3. Now ice skated for an hour, some puck n stick handlin throwin in haha.
Fun fun. Might go to the gym tmmw, dunno yet ^^

[Sailor Mars]

Practice or games every weekday so that’s my cardio...

Warm up -
5 mins jogging
...
Stretching
...
10 squats
5 elbow in pushups
5 regular pushups

Bicep curls 15 lb 5x5
Bicep curls 10 lb 7x1
...
Tricep extensions 15lb 5x5
Tricep extensions 10 lb 7x1
...
(Single) Bent over rows 15 lb 5x5
(Single) Bent over rows 20 lb 5x2
...
Military presses 45lb bar 5x3
Military presses 50 lb bar 5x3
...
Elbow in pushups until Failure
Regular pushups until Failure

...
Stretching

[Sailor Mars]

Warm up -
10 push-ups
10 squats
Jumping jacks
Shuffle
...
Stretching
...
Squat rack -
Squats w bar (45 lb) 10x1
Squats w bar (55lb) 7x2
Squats w bar (65 lb) 5x3
...
Explosive squats w bar (45 lb) 7x3
Explosive squats w bar (55 lb) 5x3
...
Off squat rack -
One leg calf raises (20 lb dumbbell) 7x3 each side
Bulgarian split squats 7x1 each side
...
Deadlifts w bar (50 lb) 5x3
Deadlifts w bar (55 lb) 5x3
...

Ankle conditioning

Stretching

Yes I realize I did my sets weird
Do I care? No

Leg day today... squats, calf raises, deadlifts. Simple simple. Off season has started n I’m definitely going to do a lot of Jump training and strength training for next year

[Flapjack]

Walked 20km if that counts as a workout, I also done some push ups and weight lifting but I'm trying to lose weight so calorie burning is my focus

[Sailor Mars]

Warm up -
Running 5 mins

Quick stretch

Squats 10 reps
Pushups 10 reps
...
Arm swings (8 lb dumbbell) 7x2
Arm swings (10 lb dumbbell) 5x2
...
Tricep extensions (20 lb) 5x3
Bent over rows (20 lb) 5x3 each side
Lat pulldowns (40 lb) 5x3
Lat pulldowns (55 lb) 5x3
Shoulder press (30 lb) 5x3
...
Light weight body circuit 40 mins (was a class)
...
Stretching

I’m exhausted now

[Sailor Mars]

Did legs and core today... some conditioning too.

Warm up -
Running 5 mins
Quick stretch
...
Strength training -

Squat rack -
Squat w bar (55 lb) 5x5
Squat w bar (65 lb) 5x3
...
Explosive squats w bar (45 lb) 7x5
Explosive squats w bar (50 lb) 5x5
...
Off squat rack -
Deadlifts w bar (55 lb) 5x3
Deadlifts w bar (65 lb) 5x3
...
One leg calf raises (20 lb dumbbell) 7x3 each side
...
Injury prevention and conditioning -

One leg landings into squat 5x3 each side
One leg jumps unto box 5x3 each side
(Both those interchanging, after one set of landings, do one set of jumps, then repeat)
...
One leg landings into squat 5x3 each side
One leg jumps unto box 5x3 each side
...
Ankle conditioning w resistance band

....
Core -

Plank 30 seconds
...
(10 lb) 10 reps Russian twists - 7 sit ups - 10 Russian twists x2
...
Plank 30 seconds
...
10 reps ankle scratchers - 10 angry mamas - 10 ankle scratchers x2
...
Plank 30 seconds
...
(10 lb) 10 reps Russian twists - 7 sit ups - 10 Russian twists x2
...
Plank 30 seconds

...
Stretching

[Sailor Mars]

Quick, heavy workout. I think 80lb is the most I’ve done. Woulda done more deadlifts but my friend hmu so we hanging out now :)

Warm up -
10 body weight squats
...
Squat rack -
Squats w bar (65 lb) 5x5
Squats w bar (75 lb) 3x5
Squats w bar (80 lb) 3x5
...
Deadlifts (65 lb) 5x3
...
Quick stretch

[Sailor Mars]

Yesterday -

Warm up -
10 squats
10 push-ups
Jumping jacks
Arm swings 8lb 5 reps
Arm swings 10 lb 5 reps
...
Lat pull downs (40lb) 7x5
Bent over rows (20lb) 5x5 each side
Tricep extensions (20lb) 5x5
Shoulder press (40lb) 7x2
...
Squat rack-
Squats w bar (45lb) 10 reps (warm up)
Squats w bar (65lb) 5x5
...
Quick stretch
...
Running 2 mins
Walking 1 min
Stretching

[Sailor Mars]

I did legs. Yay. I should actually stick to this workout cuz it’s been working. Need to play some more vball and work on reflexes/speed/agility as well as increasing my vert through strength

Warm up -
10 squats body weight
...
Squat rack -
Squats w bar (65lb) 7x5
Squats w bar (75lb) 5x3
...
Deadlifts (65lb) 5x5
Deadlifts (75lb) 3x5
...
One leg calf raises (25lb) 7x3 each side
Leg extensions (30lb) 5x5
Leg extensions (40lb) 5x5
Leg curls (30lb) 5x5
...
Injury prevention -
One leg landings into squat 5x2 each side
One leg jumps unto box 5x2 each side
3 step approach jump 3 reps
Ankle conditioning w resistance band
...
Stretching

[RavenTheGoddess]

I'm trying to get in shape myself. Right now, I'm working my way up to doing 100 pushups, 100 squats, 100 situps (or crunches in my case) and a 30 minute jog. The first time I tried it, I did it all, but I could hardly move the next day -_-

The first few weeks it was 100 pushups throughout the day, or all at once, it was my choice.

My current week, I'm working on starting with 50 squats, 20 normal, and 15 one leg squats on each leg. My balance is horrible ._.

[Sailor Mars]

I'm trying to get in shape myself. Right now, I'm working my way up to doing 100 pushups, 100 squats, 100 situps (or crunches in my case) and a 30 minute jog. The first time I tried it, I did it all, but I could hardly move the next day -_-

The first few weeks it was 100 pushups throughout the day, or all at once, it was my choice.

My current week, I'm working on starting with 50 squats, 20 normal, and 15 one leg squats on each leg. My balance is horrible ._.

Pistol squats are always fun to do :D

[RavenTheGoddess]

Pistol squats are always fun to do :D

I'll have to give those a try sometime

[Sailor Mars]

I'll have to give those a try sometime

Mm they’re basically the one leg squats where you go all the way down to the ground and up. Hard asf tho

[Sailor Mars]

Warm up -
10 bodyweight squats
Quick leg stretches
...
Squat rack -
Squats w bar (75lb) 5x5
Squats w bar (80lb) 5x3
...
One leg calf raises (25lb) 7x3 each side
Leg extensions (40lb) 5x5
Leg extensions (50lb) 3x5
Leg curls (30lb) 5x5
Leg extensions (40lb) 3x5
Bulgarian split squats (20lb) 5x5 each side
...
Injury prevention
...
Muay Thai circuit (everything but tuck jump jab-cross)
...
Stretching

[Jake445]

You people are crazy! :)
My sister and I just swim about three times a week.

[Sailor Mars]

Did calisthenics Wednesday, plyometrics and calisthenics yesterday, and here’s today -

Warm up -
Running 10 mins
Quick stretch
...
Deadlifts (65lb) 5x3
Squats w bar (75lb) 5x3
Squats w bar (80lb) 3x3
Squats w bar (85lb) 3x3
...
Single calf raises (20lb) 5x3 each side
Leg curl (30lb) 5x3
Leg curl (40lb) 5x3
...
Quick stretch


I also walked 5 miles (so far... have to walk home too)

Update: I walked 10 miles today. My feet frickin hurt

[Sailor Mars]

Was yesterday’s 11/20 -

Warm up -
Running 5 mins
Quick stretch
10 squats
...
Single calf raises (20lb) 7x3 each side
Bulgarian split squats (20lb) 5x3 each side
Leg extensions (40lb) 7x3
Leg curls (40lb) 5x3
...
Bicep curls (20lb) 3x3 each side
Tricep extensions (20lb) 5x3
Shoulder press (40lb) 5x3
Lat pulldowns (55lb) 5x3
Inverted rows 4x5
Seated cable rows (50lb) 5x3
...
10 push-ups
Stretching

Dunno if I’ll do anything today

[Lost in the Echo]

25lb bicep curls 30 reps x5
Also just went for a little walk. Maybe 3ish miles not sure.

Couldn't sleep for shit last night so thought I might as well keep myself active so I ( hopefully ) don't loose too much energy and feel like a zombie all day

[Sailor Mars]

Did legs and some arms at the gym. Might do core at home but ah dunno yet

Warm up -

Running
Quick stretch
...
Squats w bar (65lb) 7x3
Squats w bar (85lb) 5x3
Squats w bar (90lb) 3x3
...
Leg curls (50lb) 5x3
Leg extensions (50lb) 5x3
One leg calf raises (20lb) 7x3 each side
...
Bicep curls (20lb) 3x3 each side
Lat pulldowns (55lb) 5x3
Lat pulldowns (70lb) 3x1
...
Stretching

[Sailor Mars]

Haven’t worked out in a while I’ve been so fkin busy got damn... finally got some work in. An actual workout I mean. I’ve been doing a ton of pushups but no actual circuit/routine so

Warm up -
Jumping jacks, High knees, shuffle, foot drills
Stretching
...
Squats 15x2
Jump squats 10x2
Bulgarian split squats 10x2 each side
One leg box squats 7x2 each side
...
Stretching

Just worked on explosiveness, balance, and endurance today. No resistance or strength training

[Sailor Mars]

Dynamic warm up
...
Push ups 10
Sit ups 10
Horse stance punches 3lb dumbbells 10
Shadowboxing 1 minute

5 rounds
...
Cooldown stretching

[Max the Disenchanter]

100 pushups, 100 situps, 30 minute run daily

[Sailor Mars]

Warm up -
Jumping jacks, high knees, lunges
...
Thai squats 10x3
Forward squats 10x3
Side squats 10x3
Leg conditioning 10 each side
...
Pushups MAX x3
1-2-3/1-2-4 punch combo w 2lb dumbbells 1 minute x3
Arm conditioning 10 each side
...
Sit ups MAX x3
Core conditioning 10 each side+middle
Bridges MAX hold x3
...
Soccer ball juggling cool down
Volleyball bumping cool down
...
Cool down stretch

Probably gonna hit the gym tmmw after work. Tired tired tired

[Sailor Mars]

Warm up -
Jogging/sprint/walk 6mins
Quick stretch
Pushups 10
Squats 10
Sit ups 10
...
Squats w bar (65lb) 7x3
Explosive squats w bar (45lb) 7x3
Explosive squats w bar (55lb) 5x3
Deadlifts (85lb) 4x3
...
Sit ups (10lb) 10x5
Russian twists (10lb) 20x5
Plank 30 seconds
Plank (10lb) 30 seconds
...
Shadowboxing (2lb weights each) 1minute round x3
Pushups 10
Dive bombers 3
...
Cool down stretch

[Sailor Mars]

I did 111 push-ups yesterday :P and today...

10 push-ups
10 squats
Quick stretch
...
Lunges (20lb each) 10x4
Leg extensions (50lb) 10x4
Squats w bar (55lb) 8x4
Squats w bar (75lb) 8x3
Squats w bar (45lb) 12x1
...
Sit ups (10lb) 20x2
Russian twists (10lb) 20x2
Leg lifted hold 20seconds
...
Stretching

[Sailor Mars]

Morning -
Stretching and exercise


Afternoon -
Warm up:
Quick stretch, 10 push-ups, 10 squats
...
Squats w bar (65lb) 7x3
Squats w bar (75lb) 7x3
Squats w bar (85lb) 5x3
One leg calf raises (25lb) 7x5 each side
Leg curls (50lb) 7x3
Leg extensions (50lb) 7x3
Leg extensions (60lb) 5x3
...
Core exercises
...
Cool down stretching

Been doing tons of calisthenics and rest since last workout... first time back in the gym tho, feels good!!!

I’ve actually got a morning and nightly stretch/workout routine so I haven’t been slacking :P but I gotta get my gains in for this week and new year. Prolly gonna go play volley tmmw too so it’s lit

[Martainfey96]

100 pushups per day, weight lifting for 20 minutes, 30 min cardio

[jack2001]

I switch my workout up every day - it's best to get variation so your muscles don't get used to the same exercises and stop growing.

[CuteGuy889]

Getting stuffed with McDonalds, KFC and Ice Cream...and watching my once screwny body change from skinny-fat to chubby...

Just kidding..I reckon I must enjoy the momont..Besides I was 90lbs at 5'11 and now put on to be 165lbs in 2 yrs...Still my BMI is 23....I will start working out only when my BMI hits 25.

[Sailor Mars]

Getting back into working out... ankle injury so still can’t go to the gym, but I have been doing lots of pushups thruout the day, and today did core. Gonna try to hit core everyday from now on, and stretch more. It’ll hopefully help my ankle

Stretching
Plank 30 sec
20 push-ups, 10 straight leg sit ups + sides
...
V sits 10x2
Side v sits 10x2 each side
Leg raises 10x2
Hip raises 10x2
Shadow boxing (light) 2 minute
Plank 30 sec
Side plank 30 seconds each
Pushups 20
...
Stretching

[Sailor Mars]

Stretching
25 push-ups, 10 straight leg sit ups + sides, 30 sec plank
...
V sits 10
Side v sits 10 each
Leg raises 10x3
Hip raises 10x3
Shadow boxing 2 min
Plank/side plank 30 sec
Push-ups 25
...
Stretching

[Sailor Mars]

Stretching
25 push-ups, 30 sec plank, 10 straight leg sit ups + sides
...
V sits 10x2
Side v sits 10x2
Leg raises 10x2
Hip raises 10x2
Shadow boxing 2 mins
Plank 30 sec
Pushups 25
...
Stretching + conditioning

[samuel15]

Monday:
Hard cardio and speed workout, also gives a good leg workout

Tuesday:
mostly upper body. arms and back. Gym workout so the usual stuff

Thursday: again Hard cardio and leg workout, not so much speed but some.

saturday: Cardio, usally a 14-17 km run.


some times i exercise through excessive masturbation!

[Sailor Mars]

Finally getting back into working out at the gym.

10 mins bike cardio, 20 push-ups
Stretching
Standing jumps, one leg jumps
...
5 warm up squats
Squats w bar (45lb) 7x3
Calf raises 10, one leg 10 each
Ankle rotations
Squats w bar (45lb) 7x3
...
20 push-ups
Stretching

Volleyball 1hr

Gonna be playing plenty of volleyball this week and upcoming

[Spacepoison]

Dayum i feel unorganized 💀 usually i go by day like leg day then arm day nd see how bad my soreness is

[Dmaxd123]

can't remember if i posted or not. but i just go to fitnessblender .com and change up workouts from there

[Sailor Mars]

Did this yesterday, forgot to post. Getting back into workout out my legs, and doing plyometrics

15 mins bike
20 push-ups 10 squats
Stretching
...
Plyometrics
...
Lunges (40lb) 10 reps
Squats w dumbbell (20lb) 10 reps
Squats w barbell (45lb) 7 reps
Squats w barbell (55lb) 7x3
Squats w barbell (65lb) 5x3
...
20 push-ups
Stretching

[Sailor Mars]

Did this yesterday:
16 min bike
20 push-ups 10 squats
Stretching
...
Plyometrics
8lb dumbbells jump squats 10x3
8lb dumbbell arm swings 5 each
Squats with bar (45lb)
...
Quick Stretch
...
(3ish hrs) Volleyball practice


The jump squats were actually pretty good for me.

[Sailor Mars]

Plyometrics, 20 push-ups, 10 squats
Quick stretch
...
8lb dumbbells jump squats 7x3
10lb dumbbells jump squats 5x3
...
Deadlifts (65lb) 5x3
Deadlifts (85lb) 3x3
Deadlifts (90lb) 1x3
One leg calf raises (20lb) 7x3 each
Squats (45lb) 7x1 (warmup reps)
Squats (65lb) 5x5
Squats (85lb) 3x5
...
Plank 30 seconds
Russian twists (10lb) 10x3 each
Angry mamas 10x3
Heel taps 10x3 each
Plank 30 seconds
...
Stretching
2hrs volleyball

[Sailor Mars]

Pfff whaaatttt? A week full of consistency? Let’s see if it lasts his weekend :lol:

03/07
Plyometrics, 20 push-ups
8lb dumbbells jump squats 5x3
...
Squats (45lb) 8x1 (warmup reps)
Squats (55lb) 10x3
Squats (60lb) 8x3
Deadlifts (55lb) 7x3
One leg calf raises (20lb) 8x3 each
...
Stretching

Today - 03/09
8 mins bike, 20 push-ups
Quick stretch
...
20lb bicep curls 3x3 each side
Hammer curls 3x3 each side
Tricep extensions 5x3
20lb dumbbells incline bench press 5x3
Dumbbells upright rows 3x3
Dumbbells bent over row 5x3
50lb low rows 5x3
...
Plank 30seconds
10lb Russian twists 20x3
Angry mamas 10x3
Heel touches 20x3
Plank 30seconds
...
Stretching
...
3hrs volleyball

[Sailor Mars]

20 push-ups, 10 squats, quick dynamic
stretch
Jump squats (10lb dumbbells) 7 rep warmup
...
Squats (45lb) 10 rep warm up
Squats (55lb) 5x3
Squats (65lb) 5x3
Squats (75lb) 5x3
Box squats (45lb) 10 rep warm up
Box squats (55lb) 5x3
...
Quick stretch
...
Volleyball 2 1/2 hrs

[Sailor Mars]

20 elbow in pushups, 10 regular pushups, 3 one hand pushups each, 10 squats
Quick stretch
...
Bicep curls (20lb) 3x3 each
Tricep extensions 6x3
Low row (60lb) 5x3
Incline Bench (45lb) 3x3
Incline bench (50lb) 3x3
...
Quick stretch
Volleyball 3 1/2 hrs
...
Stretching

[West Coast Sheriff]

12km on the bike for 41 minutes.
5-6 x 15 tricep rope pulldowns
4 x 12 lat pull downs

[Sailor Mars]

10 squats plyometrics quick stretch
10lb dumbbells jump squats 7x3
...
Squats (45lb) warm up 10 reps
Squats (65lb) 5x3
Squats (85lb) 3x3
Squats (90lb) 3x3
Squats (95lb) 3x3
Squats (100lb) 2x3
Calf raises (55lb) 10x3
Calf raises (65lb) 8x3
...
10lb Plank 30seconds
10lb Russian twists 20x3
Angry mamas 10x3
Heel touches 20x3
10lb Plank 30seconds
...
Stretching

Hit 100 with my squats!!! Gonna go for 105-110 next week

[West Coast Sheriff]

12km on the bike 37 minutes this morning
4 sets Triceps pull downs
4 sets biceps machine curls

25 km on the bike 65 minutes this evening
4x15 leg curls

[Sailor Mars]

Pushups and stretch
8lb dumbbells warmup
...
Concentration curls (20lb) 3x3
Tricep extensions (20lb) 6x3
Incline Bench press (45lb) 5 rep warmup
Incline Bench press (50lb) 3x3
Tiger pushups max out
Shadow boxing (2lb dumbbells)
...
HIIT class 1hr
...
Stretching

[Sailor Mars]

03/24

10 push-ups 10 squats quick stretch
8lb dumbbells jump squats 7 reps
...
Squats (45lb) 10 rep warmup
Squats (65lb) 7 rep warmup
Squats (75lb) 5 rep warmup
Squats (80lb) 5x3
Squats (90lb) 3x3
Squats (95lb) 3x3
Squats (100lb) 2x3
Calf raises (75lb) 10 rep warmup
Calf raises (80lb) 7x3
...
Stretching

[Sailor Mars]

20 pushups 10 squats quick stretch
8lb dumbbells jump squats 7 reps
One leg calf raises 10 reps each
...
Squats (65lb) 7 rep warmup
Squats (75lb) 5 rep warmup
Squats (85lb) 5x3
Squats (95lb) 3x3
Squats (100lb) 3x3 (plus 2 reps)
Squats (105lb) 2x3
Calf raises (85lb) 8x5
...
10lb Plank 30seconds
10lb Russian twists 20x3
Angry mamas 10x3
Heel touches 20x3
...
Stretching


Hit 105!!!

[Sailor Mars]

20 push-ups 10 squats quick stretch
...
Concentration curls (20lb) 3x3
Tricep extensions (20lb) 6x3
Incline Bench (45lb) 7 rep warmup
Incline Bench (50lb) 3x3
Incline Bench (55lb) 3x3
Bicep curls (25lb) 7 rep warmup
Bicep curls (45lb) 3x3
Low rows (50lb) 7 rep warmup
Low rows (60lb) 5x3
Lat pulldowns (50lb) 5x3
Inverted pull-ups 5x3
...
10lb Plank 30seconds
10lb Russian twists 20x3
Angry mamas 10x3
Heel touches 20x3
10lb Plank 30seconds
...
Stretching

[Kolchak]

Old time 1908 style Physical Culture workout with weights six days a week

[West Coast Sheriff]

Only went for a light jog today.

[Sailor Mars]

Went climbing yesterday to, and today. Would’ve gone and played volleyball but I’m running on 0%, no food, and I didn’t wear my ball sneakers

Also, went light on legs bc I ain’t do a leg day in a whillleeee

Climbing
Vertical wall - v0, v0, v1, v1 attempt
30 - v1, v2 attempt
45 - v1
...
Squat rack -
Squats 65lb 10 rep warmup
Squats 75lb 5x3
Squats 85lb 3x3
Squats 90lb 3 reps
...
Stretching

[West Coast Sheriff]

12km on bike
Superset lat pull downs 3x10 and triceps rope pulls 3x12
Biceps Curls
More triceps exercises

[Emmi]

I suck at work out but I sometimes run and i do squats sometimes is that a good workout if U wanna look good?

[West Coast Sheriff]

Took my husky pup hiking this morn

[JustHaveFun]

I just started a fitness routine for the last month, I don't care about having a super fit looking body, I just want to lost 20 pounds or so. You probably can't tell by my pictures that I need to lose weight, but trust me, I do! I will probably post some progress pictures in the future if anyone is interested.

I try to be active everyday by walking a few miles and using my parents exercise bike. I do some body weight stuff too a couple times a week. I have lost five pounds so far!

To anyone looking to some weight, it's only hard in the beginning getting adjusted to a healthier diet and daily physical activity, but after a week or so, you begin to look forward to it and you feel so much better about yourself! You don't need to do anything very strenuous either, just walking at a moderate speed everyday can give you great results.

[nick_1999]

I don't really have a scheduled workout, but every other day I do an 8-mile bike ride. Usually after I do 2 sets of 30-40 situps and 3 sets of however many pullups I can do in 2 minutes

[pinoyboy]

In my house I first make sure that my room is closed off and hot that way I can really work up a sweat fast. Then I start with some stretches and a bit of yoga poses then I do as much push ups as I can in 2 minutes, as much sit ups in 3 minutes, punch training with 10 pound dumbells in each hand for 3 minutes, then low/medium kicks for 2 minutes. After that I take a breather which is usually a minute then I restart from the push ups. After the 3rd cycle I usually go biking after rehydrating and wiping off my sweat (though I usually forget to wipe it off most of the time). I bike around for maybe 10 minutes max and head back home. I do this usually around an hour after lunch every day I don't have classes and I wear compression shorts, briefs, and running shoes when I bike. If it's raining I skip the biking and just do a fourth repeat