What is your Workout Schedule?
 

Hi! :)

Just curious what everybody's daily schedule consists of..... Did my first early a.m. cardio today and am getting geared up for my resistance training tomorrow (still working on a "plan" for this portion). :D

Thanks! :wave:

HI,

I just started BFL today. I did a few days last week as pre-trial. So far, I love it!! I spend less time working out and feel better. The general WO consist of:

D1: LBWO
D2: 20MAS/abs
D3: UBWO
D4: 20MASabs
D5: UBWO
D6: 20MAS/abs
D7: Free Day

I have the specifics listed in my gym journal

Have a Great day!

Thanks, KT! :wave:

That's exactly what I'm looking for. Just the general weekly schedule. ;) I appreciate your responding and I'll check out your journal. Good luck with it!! :)

currently
 

This is the schedule come May 1:

Monday : AM cardio, PM legs or basketball & upper abdominals (high intensity)

Tuesday : AM cardio, PM cardio (light intensity on both sessions)

Wednesday : AM cardio, PM arms & lower abdominals (light intensity on cardio)

Thursday : PM basketball

Friday : AM cardio (as high intensity as body allows), PM chest/back & obliques

missatc

should you be doing two UB sessions after only one day between? Maybe this works for you, but I thought the BFL book said it should be: UBWO, then LBWO, then UBWO or: LBWO, then UBWO, then LBWO, i.e. two of one and one of the other in between.

Hope this makes sense. There is a full 12 week schedule which you can download from the website, which is very useful as you can tell exactly what you should be doing on each day (It's only one page long and is called Daily Progress Sheet).

Good luck - I started on the same day as you did, so I'm looking forward to reading your log and check how you are getting on.

Judy

I did a 12 week BFL challenge Dec - Feb (following the exercise program exactly as the book outlines) and then in March I started a CKD. This entails a lot more time working out, but more days off than BFL. Also, the cardio time increases each week, so I'm now also doing it in the evening on some days. Here is my current schedule (week 7 of 12 weeks):

Monday: AM Cardio 35 minutes (med-hi intensity), PM cardio 15 minutes and BFL Upper Body workout (chest, shoulders, lats, triceps and biceps superset together)
Tuesday: AM Cardio 35 minutes (med-hi intensity), PM cardio 15 minutes and BFL Lower Body Workout (quads, hams, calves and abs)
Wednesday: AM Cardio 50 minutes (light intensity)
Thursday: AM Cardio 50 minutes (light intensity)
Friday: PM Circuit Training Session - quads, chest, back, hams, shoulders, lats, calves, triceps, biceps, abs
(medium weights, 15 reps, 3 circuits, sometimes w/ a heavy set at the end of quads, chest, hams and lats) The point of the circuit is too deplete my muscles, so I do it until I'm whupped and then I carb load.
Sat and Sun: - OFF

And yes, I eat lots of protein every 3-4 hours during the day.

You're right..
 

I made a typo on my WO for D5, it should be LBWO vs. UBWO.

Judy is right. I train UBWO 2x one week and LBWO 1x, then the other way around the following week.

Sorry about any confusion.

Judy , I look forward to checking out your journal as well-cya! :)

2BFIT , glad if I could be of help. :)

I used to run 6 miles daily for 15 years (no kidding) on a high carb nonfat diet. Lost no weight because I was burning up glucose in my muscles and filling up on pasta/bagels all day. Ugh. Plus, after my runs I'd be too exhausted to do ANYTHING the rest of the day.

Now I only walk 1 hour a day and lc. Walking burns FAT. I've lost 20 pounds in the past 4 years. I lost the weight and never found it again. And after my morning walk and eggs, I have enough energy to last me all day - so I keep active the rest of the day and continue to burn even more calories than before!

Don't workout too hard!