1. Undress the wifey
2. Do wrong with the wifey
3. Repeat step 2

I lift 4 days a week, with 1 primary exercise per day:

• Deadlift
• Bench
• Squat
• Press

Then I select one accessory exercise to complement that lift:

• Pause Deadlift
• Incline Bench
• Pin Squat
• Pull Ups

And then I select one antagonist accessory lift:

• Back extensions
• Rows
• Leg Curls
• DB Press

Maybe throw in some abs and call it a day. With that and a sound diet, I have great strength and 10% body fat. Give it a shot!

Check out FitStar. Its great because you can do it anywhere and there are different options depending on what your goals are and how much time you have. Plus it learns from you (based on the feedback you give after each rep). Its awesome. iPad/iPhone only

I started exercising around 9 months ago. My routine is something like this in general (I change exercises almost every week) :

• Monday / Tuesday : Chest and triceps.
• Tuesday / Wednesday : Shoulder, legs and abs.
• Thursday : Back and biceps.
• Saturday : 5 miles Running in a forrest nearby my house.

If you have questions about anything send me an e-mail: Message@TychoKleinSevert.com

I follow a customized PHAT (Power Hypertrophy Adaptive Training) routine by Layne Norton.

It's geared towards both strength and hypertrophy "gains" so it's great for those who are into powerlifting, but also want to change their physique.

I wouldn't necessarily say it's for beginners, but it covers a lot of main compound movements while still allowing you to throw in some isolated accessory work (biceps, etc.)

I definitely recommend it to those who want a solid routine.

Ride to work - rain or shine.

I highly recommend doing yoga. Lifting weights and cardio is great but yoga is a full body workout and helps focus your mind too. If you struggle to go the the gym, seriously recommend giving yoga a shot.

I go to Crossfit 3 times per week. My "box" posts the daily workout on their blog: http://www.studeo55crossfit.com/blog/

You should try Crossfit if you are a designer because it is actually a really well-designed product: http://www.quora.com/Why-is-Crossfit-so-popular

First off: I'm not really a gym type of person. Also do not much of intense excercise.

When it's dry I skateboard to work (cruising, not much of tricks), otherwise, cycling. It's about 12km total. Every 2 hours at work taking a break, where I go downstairs to relax for a bit

During the weekend I always try to go somewhere, where at least I should walk most of the time. This let's me discover places nearby.

Furthermore, perhaps as important: trying to stay in a low carb diet. Except for sin sunday.

I spend a lot of time at my desk as well. Luckily, I have an adjustable desk so I can sit or stand. Everyday around lunch, I make sure I go for a walk and get some sunlight (Vitamin D!) and then religiously either at 7am or 6pm, 5 days a week, I go to CrossFit. I've been going for about a year and a half it has dramatically improved my health and well being. Kelly Starrett has talked a lot about stretches/mobility to help counter the negative effects of sitting. On the weekends, I normally find something active to do. I've done some races and competitions, as well as hiking and spending time outside.

Like many others here I'm sure, I'm in the same boat of moving very little during the day. About 3 years ago I started running seriously, running every other day getting up to marathon level in the end. One thing that really helped me stick with it was using the running plans in Runkeeper. The 'thrill' of finishing my scheduled workouts kept me wanting to run more, so I'd definitely recommend it as a tool to keep your interest levels up. Unfortunately, I suffered an injury a couple months back and haven't recovered enough to get back out there :( I'm currently doing some light weight training but it's not really doing it for me at the moment. Trying to find the Runkeeper equivalent for a weights training program to keep me motivated! I've tried Fitocracy, but isn't really giving me the same feeling as the Runkeeper plans did. Anyone know of anything?

1. stretch
2. 60-90 push ups
3. run 2-5 miles
4. repeat 3-5 times a week

Just like many people out there, I don't really have time in my day so I try to squeeze my gym sessions between 45 min - 105 min). I do Pull / Push / Legs exercises (3-5 times a week)

Starting strength

Two great workout apps I've started using:

7 Minute workout (just search in the App or Play store and one will come up)

Sworkit

I alternate between these, but I'm being drawn to Sworkit more because of the customizability.

I'm mostly in maintenance mode, so depending on your goals, these might not be enough.

Climbing (specifically bouldering) on a homemade overhanging wall) and running are my go -to's. I try to switch it up every day during the week and on weekends I try to do one or the other.

I've never felt better.

This is the perfect workout : https://www.freeletics.com/ short and intense! But you should pay attention at moves and especially abs exercises Zurich can injure your back.

I train typically 6 days a week with 1 rest day on a 3 day split routine. I do 5 sets per exercise, the first set being 10 reps till fail and the rest being as many reps as possible till fail (usually between 4 - 7).

Day 1

• Bench press (switch between dumbbell and bar)
• Tricep dip
• Side lateral raises
• Pectoral flies

Day 2

• Pull up
• Chin up
• Seated row
• Shoulder press
• Preacher curl

Day 3

• Squat
• Deadlift
• Hanging leg raise
• Dumbbell side bends

Also, I typically don't do all that much cardio but I've heard that Zombies Run makes running more fun by putting you into narrated scenarios.

I've been following Mike Matthews' Bigger Leaner Stronger program for over a year now. Lifting 5 days a week but I'm only in the gym for no more than 40 minutes. Plus I feel freaking awesome and gained over 20 lbs of muscle in a year. I'd recommend it just cause it's easy to squeeze that much time a day and get results you want. JUST SAYIN.

You can find his book here. http://www.muscleforlife.com/

Wow, didn't realise DN was turning into a 'gun show'. Think I'd better start working out :)

I walk or cycle a mile to my office every day I can, and play squash 3 or 4 night a week at a local club to burn a serious amount of calories. Problem is, the better you get, the less calories you expend and the more your opponent does!

I've also developed a habit of standing up to take phone calls so at least I get the blood flowing a bit. Anything to get off my backside, really.

I'm not sure if it's the same community for joggers, but with cycling I always record my rides and aim to beat previous times and other local cyclists over set routes using Strava. It keeps things interesting on frosty morning rides in Winter.

•

Second time going through this plan, love it: http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer.html

Whats working out...?

No but when I do work out I do full body work outs 20 mins every other day. They include Dead lifts, Bicep curls, Squats and as many push-ups I can muster out.

I started cycling a while back and caught the bug so started racing. As I've progressed, so has my training - I'm essentially an unpaid intern when it comes to cycling:

Monday (1 - 1.5 hours)

1. 30 minute warm up
2. 6 x 30 second maximal efforts with 5 minute rest between
3. 15 minutes easy
4. 3 x 10 second sprints with 3 minutes rest
5. 10 minute warm down

Tuesday (2 hours)

Gym. 2 sets of 12 reps of: Squats, leg curls, leg extensions, lat pulldowns, tricep pulldowns, rows, bench press, shoulder press

Wednesday

2-3 hours of easy riding

Thursday (1.5-2 hours)

1. Warm up for 30 mins

2. 15 minutes at 140 - 153bpm.

3. 5 x 3 minutes maximal effort with 3 minutes easy recovery time

4. Warm down

Friday

Day off! Woohoo

Saturday (2 hours)

Gym again

Sunday

4-5 hour hilly ride, not too hard, not too easy.

When I'm not stuck in front of a computer screen... I consider myself a novice weight lifter. I typically take an hour or two out of about 5-6 days a week to train. It's a type of therapy for me to let off some steam and to give my eyes and body some different attention rather than just sitting there.