Question by Mouse: Can you help me create a workout routine?
I am a 16 year old girl. I am not currently very active, so I should probably start out slow, but I really get into work outs, so nothing too easy. I’m 125 pounds and 5’10, so I’m not very interested in losing weight, I just want to tone up and be healthy again.

Do you have any ideas – like, for a workout routine? I don’t have any machines. I only have a few Kettlebell things. Also, I am in an area where I am able run or jog if you think that’d be best. I’ve also got a huge yard because I live on an old farm, so I can do things outside too.

Any ideas or input you have is greatly appropriated. Thank you.

(Also… please nobody be rude, okay?)

Best answer:

Answer by Jin Lee
Since you’re just starting out, you could try brisk walking for 20 minutes, and do some bodyweight exercises such as push ups, ab crunches, squats.You could also add some form of pilates or yoga stretching to work your core and flexibility.

Once you get a bit stronger, then you can look into working out with kettlebells (since you mentioned having kettlebells).

This site has many workout ideas:

http://www.myomytv.com/

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Question by Needhelp24/7: Is my workout routine ok?
I workout monday through saturday. All my sets and reps are 5 x 5 basically going until failure or until I know i’ll fail. I switch all exercises on a weekly basis. I am an experienced lifter (4 years of lifting) and i am 18 now. I had hip surgery a little over 4 weeks ago so I am not able to do ANY lower body at all under any circumstances. So only upper body for now but i’ll include my ideal version for when im back.
Monday/thursday: chest/biceps: Flat bench or incline or decline. Dumbbell press flat, incline, or decline. Bicep hammer curl, regular curl, or seated one arm curl. Bicep bar, bicep bar machine, or seated bicep bar.
Tuesday/friday: back/ triceps: weighted pull ups close grip, weighted pull ups far grip, or chin ups (palms facing towards me). Dumbbell row, seated row machine, or back extensions. Tricep extension machine, overhead tricep dumbbell press, or skull crushers. Weighted tricep dips, weighted tricep dips on a bench/flat surface, or cable lying tricep extensions.
Wednesday/saturday: traps/shoulders: barbell shrugs, barbell upright rows, or a trap machine set up I have. Kettlebell/dumbbell shrugs, kettlebell/dumbbell upright rows, and suggest a third possibility (I couldn’t think of another one). Barbell shoulder press, overhead barbell shoulder press, or shoulder press machine. Dumbbell shoulder press, overhead dumbbell shoulder press, or kettlebell shoulder press/overhead shoulder press.

Let me know if you have any suggestions or questions about my workout. But definitely let me know if there are any problems with this workout routine . So basically critique and suggestions welcome. Thanks.

Best answer:

Answer by lilbizzy1861
Well it depends on what you are going for but it sounds like you are looking to gain mass if you are doing 5×5 sets and reps. Maybe mix it up a little and do 3×7-10 to help your muscle gain some endurance. Also, i’m wondering why you split your arm workouts (biceps and triceps)? Its all really a personal preference. I like to pair my workouts like this: chest/back, shoulders/arms, legs/loweback/abs.

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Question by greatwhitepidgeon: How do I design a good summer workout?
Right now I am a high school rugby player, and I play halfback and weak side flanker. I am 5’8″ and 175 pounds.

Basically, what I am looking for is to be able to gain somewhere around 10-15 pounds of muscle over the upcoming summer and to be in better athletic shape than ever before. In addition, we play Sevens over the summer and I still want to be fit for that.

My workout idea looks something like this:
Monday- upper body lifting
Tuesday-swimming/ sevens
Wednesday-lower body workout
Thursday-off/ sevens
Friday-agility workout
Saturday- long distance running w/ mixed kettlebell workout
Sunday-off

The goals of this workout are to become stronger and more fit at the same time. It’s also meant to be more or less oriented to be toward a rugby player’s needs. With upper and lower body workouts I intend to keep with complex exercises over more isolating excercises, like bench press, squats, pull ups, and deal lifts over curls and calf raises. I also am including healthy and high protein dieting along with this plan.

I’m just wondering if anyone has any critiques for this workout with the stated goals.

Best answer:

Answer by Steve
so you’re looking to gain ten lbs in 3 months.. yea, not going to happen.

i’d probably say read dodo’s thread here

http://scoobysworkshop.com/simplemachinesforum/excellent-postings/full-body-workouts-for-the-advanced/

and the wolf

http://scoobysworkshop.com/simplemachinesforum/excellent-postings/the_wolf’s-guide-on-how-to-create-your-own-workout-routine-8172/

should be all you really need

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Question by alfredo c: Why does my lower back hurt after a kettle bell workout?
I recently hurt my lower back after a kettlebell workout. I used the proper technique and form such as tightening my abs and buttocks during lifts but, I still became hurt. My lower back started off being sore after a kettlebell workout which I thought was because I’m a beginner but, it became painful the following day. I’m asking any Kettlebell practioner to what is the problem. Is kettlebell for everyone or only for a certain few. Like I stated in the beginning, I used the proper form and technique that I have learned from Steve Cotter’s videos on kettlebell. Really need help. I’d appreciate if someone who’s familiar with kettlebell workout to respond. Thanks.

Best answer:

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