What is your 30 - 60 minute workout or exercise routine?

Warm up (5 min.), then fast walk (15 min.), then up and down bleacher seats (20 minutes), then sit ups (10 minutes), and last a warm down (5 min.)

Insanity!

I train in Muay Thai kickboxing, so on those days we all go for a run, then do sets of warm ups which are: -10 chain breakers -10 over & unders -10 twists –Repeat set 3 times. -10 push ups -10 sit ups -10 crunches -10 leg ups -10 killers –Repeat set 3 times. -10 leg kicks -10 knee kicks -10 knee twists -10 knee circles –Repeat set 3 times WITH WEIGHTS -10 squats -10 calf raises –Repeat 3 times.

Then we start conditioning which is bruising the bones to make them heal stronger, we do 10 shin kicks as hard as we can on a wooden log, 10 elbow hits, and 10 knee hits, all repeated 3 times.

Then we stretch and get into the actual training with takes about 2-3 hours and consists of more conditioning, practicing techniques, sparring and fighting with others.. etc.

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- I have Muay Thai 2 times a week (sometimes 3 if I have an evening off work) and on the other days I go to the gym for about an hour and a half, Warm up- 5km run -bicep curls 10kg weights -lifts 30kg weights -bench press 45-55kg -cycling -boxing training -repeat 3-4 times (depends how tired I am cause I go after work lol)

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- And yeah.. if the gym’s not open I just go for a run. I’ve been training to run a marathon for a while but cannot seem to break past the 15km run stage. When I can run 20 easily I’ll be happy and might start serious training for it.

I’ve currently made the transition from Bodybuilding to Olympic Weightlifting so my current routine is:

Wk. 1 Day 1 - Snatch Variations/Shoulders Snatch 5x5x60% Snatch Pull 5x5x60% Front Squat 3x5x60% Military Press 2x8-10x60%

Wk. 1 Day 2 Clean & Jerk Variations/Hamstrings Clean & Jerk 5x5x2x60% Clean Pull 5x5x60% Back Squat 3x5x60% RDL 2x8-10x60%

Wk. 1 Day 3 - Competition Lifts (Work up to new single) Snatch 5x1 Clean & Jerk 5x1 Back Squat 3x5 Bench Press 2x8-10

Wk. 1 Day 4 - Stretches/Cardio/Assistance/Technique Self Myofascial Release 20 min. (stretching ligaments/tendons) Cardio 20 min. Snatch/C&J technique work if needed

I try to just keep the fourth day as an open day to work on anything I feel needs work. Currently working on the hip bump for my Snatch because the bar doesn’t go high enough to squat under. Stretches are super important because your hips and ankles and knees are always working so keeping them from cramping up is key to lifting explosively.

I’m not looking to compete or anything just yet, want to get at least a year of experience under my belt before I make the commitment. Prior to my transition I was doing a 4-day Bodybuilding split which was about 3-4 exercises per muscle group for 4-5 sets of 6-12 reps.

I love to do dumbbell lifting, bench press lifting, running, practicing martial arts.