#my workout

[goddess-in-training]

ACCIDENTALLY got into something what looked like an AI generated workout video (which I only realized when the "trainer" could do the same hip sway for the whole video without missing a beat ☠️) and I cannot tell you how much IT SUCKED---!!!!!

[frankenfutch]

could you share the workout routine? you look amazing 😳😳

Hihihi

I’ve been weight training on and off for about three years now. I have hEDS so my off parts are usually due to injuries. When I’m consistent I do a back and bis/legs/tris and shoulders/legs split. Right now I go to PT bc of my knees and I play roller derby 3x a week so I try to go to the gym once or twice. I’m also getting into more of a push pull legs routine. Here are some things I do :0

I do 8-10 reps and 3 sets each, the last set is till failure which is important for muscle growth. Usually if you can do something more than 10 times, you should increase the weight

Let me know if you have any more questions!

[sanleigh]

weighted cardio routine 2026

Updating last years routine, added a couple moves, increased some. I'm also not trying to get them all done in twenty minutes. Lately I've just been picked 3-4 sets and doing mini workouts a few times a day. This is all with 15lb dumbells. #1: 20 dumbell halos each direction alternating right/left #2: 20 bumbell around the body passes each direction rightx20/leftx20 #3: 10x2 overhead front bumbell raises (everything online says this is an arm/shoulder targeted move, but if you aren't engaging your abs and butt you will fall over. I couldn't do a full ten properly until recently and I feel it in my belly pouch more than anything. Do with that what you will. If standing is hard, try #11 dumbell pullovers first.) #4: 5 modified lateral raises per arm (I can't lift slow enough for it to count, right now I'm starting with my arms up and lowering them as slow as possible to build those muscles) #5: 20/leg standing single hand marches with a 15lbs dumbbell per side.

#6: Bicep curls 15/arm

#7: Hammer curls 15/arm

#8: Opposite hand foot tap 20/foot Opposite hand knee tap 20/knee Opposite elbow knee tap 20/elbow (Do these all together, it's unweighted in place cardio with no equipement needed.)

#9: 20 two arm standing dumbbell extension (Did 90s toxic culture make you traumatized by the idea of loose underarms? Do you want to have muscle there instead? This is your friend. So is understanding that unflexed muscle will flap around just like fat, it's fine you're healthy do not shame your body for existing)

#10: 20 weighted bridge lifts and a 30~ second hold (this is for your butt, squeeeeeeze)

#11: 20 dumbbell pull overs (this is the front overhead dumbell rasie but you're laying on the ground so your core has support to keep you aligned. If you're having trouble doing them standing, start here.)

#12: 15 chest flies

#13: 15 chest presses

#14: 20 standing one handed side leg raises per side 20 standing one handed back leg lifts per side 20 standing one handed straight leg marches per side

#15: 20 weighted goblet squats

#16: 20 weighted sumo squats

#17: 30 gorilla rows per arm alternate left/right

Did I do all this today? Yes. Over a few hours with breaks. Will I do all this every day? No. not yet anyway. I've been prioritising #1-5 and #9 for every day activities, it's enough that I know my muscles are working without risking fatigue recovery.

I have some hybermobile issues, (not sure if it's hEDS or just general hypermobility, tbd, but it may limit how effective/harmful some exersizes are for me) I think these ones are relatively easy on joints and still effective.

That said, lifting more weights and even doing as much cardio as I did last summer, I have not actually lost much weight. I didn't drop much in clothing size. I'm still disabled, I still need ibuprophen after a full workout, my gut still likes to reject nutrition on a whim, wompwomp. However, my muscle is more defined and my body fat overall was reduced. And when I was doing insane cardio over last summer, I did notice that I had more energy on rest days than I did on normal days before making exersize a priority. My goals are short term in that I want to have fun and be active in the summer, and long term in that I want to have dense bones and muscle in old age. Getting back into running at some point would be nice, even though it will take multiple sports bras and so much laundry. Anyway. This is what I'm doing to keep myself moving in winter. Judging by last years post I get antsy around late feb early march. Snow should be gone in a month or less. Then it's back to biking the waterfront. You know Rachel McAdams bikes around the city? Like (me) a maniac?!?! I thought I saw her once and then was like, nooo. She did an interview talking about biking around the city recently though. So yea I might have gotten aggressively passed by her once. She was cool as just an actor but now, awesome local legend. Go watch Send Help, she is yolked. I had no idea. What a badass.

[goddess-in-training]

Was at the sports store today and because I couldn't find what I was looking for, I bought a glute band instead, because apparently I have no impulse control and I like to suffer.

Will report back if still alive.

[baebaykisses]

my workout routine ༄.°

Legs⋆˚࿔

20 leg raises

20 side to side lunges

20 calf raises

20 squats

20 leg lift pulse

20 pile squats

Glutesᶻ 𝗓 𐰁

10 dumbbell rdl x3

8 (each) bulgarian split squats x3

10 elevated goblets squats x4

10 (each) single leg hip thrusts x3

15 narrow stance hip thrusts x3

this stairmaster routine x3

level 5: 2 minutes

level 7: 2 minutes

level 9: 2 minutes

level 11: 30 seconds

Abs⋆.˚

20 frog pump glute bridges x3

20 bridge match crunches x3

20 (each) lying abduction w kicks x3

Core⋆✴︎˚｡⋆

30 sumo squats (change weight every 10)

30 each side donkey kicks (change weight every 10)

20 bulgarian split squats

25 bridges

20 Thigh flies

20 rdls

20 reverse lunges

20 side fan kicks

20 sling rdls

Waist❀

60 crunches (new weight every 20)

60 bicycle each side (take a break in between each 20)

60 Russian twists each side (new weight every 20)

60 toe taps each side (take a break in between each 20)

60 leg raises (new weight every 20)

60 roll outs (take a break in between each 20)

50 push ups

20 shoulder taps

30 elbow touches

[chimpgainz]

day 4

legs on 8/16/25

FREE WEIGHT SQUATS

65 lbs, 8 reps, 3 sets

LUNGES

0 lbs, 8 reps/leg, 3 sets

LEG PRESS

50+ lbs, 12 reps, 1 set

70+ lbs, 10 reps, 2 sets

LEG EXT.

75 lbs, 10 reps, 2 sets

force quit

thoughts: today felt really good! already noticing a slight improvement in balance on the squats.

ive had this issue before but it continues to persist, a tightness in my left achilles. see i saw the playoffs this year and i know not to fuck with that so when it starts feeling wack i stop. i know better than to overuse when theres pain there. its a bit frustrating but im trying to stretch it more to make sure its all gooood

[chimpgainz]

day 3

arms on 8/15/25

DB PRESS

20 lbs, 10 reps, 2 sets

20 lbs, 8 reps, 1 set (failure)

DB CURLS

10 lbs, 10 reps, 3 sets

PLATE LOADED CHEST PRESS

40+ lbs, 12 reps, 1 set

50+ lbs, 12 reps, 2 sets

ROPE TRICEP EXT

15 kg, 7 reps, 1 set (overhead)

15 kg, 10 reps, 2 sets (front facing)

thoughts: i think ill be able to go up in weight on DB curls next arm day, i didnt have the same locking in my elbow i usually do!

i was not a fan of the overhead tricep extension, it felt really unnatural. maybe my form needs work but even after D showed me proper form i couldnt rock with it. i think i just prefer machine tricep ext... my back wasnt tooooo sore from the day before but i def felt some burn.

[chimpgainz]

DAY 2 - 8/14/25

back day!!

ASSISTED PULL UPS

110 lbs, 7 reps, 2 sets

121 lbs, 7 reps, 2 sets

FLOOR MACHINE ROWS

20+ lbs, 10 reps, 1 set

30+ lbs, 10 reps, 2 sets

LAT. PULL DOWNS

77 lbs, 10 reps, 3 sets

HIP HINGES

0 lbs, 10 reps, 1 set

10 lbs, 10 reps, 2 sets

thoughts: i was really disappointed with my pull ups, ive done MUCH better in the past when i was working out consistently. my avg weight with those was 80 lbs doing 7-9 reps.

i dislike the floor row machine, the stretch feels unsatisfactory. i think im gonna stick to dumbbell rows for now!