Critique my workout

[Slowhorses1]

I used to run a lot and play netball. I then tore my meniscus and physio totally sorted me out by introducing me to weight to strengthen my knee. I’ve spent the last two years doing roughly 2 /3 30 minutes weights sessions at the gym followed by a 20 minute peloton spin class. I tend to do full body rather than splits

I also play tennis about 3 times a week. However I feel like my cardio isn’t as good as it used to be (obviously understandable to some extent given I’m older).

I was thinking about starting running again instead of peloton (knee is fine for this now physio says). My aim is to tone and be generally fit. Despite the weights I still have cellulite on the front of my thighs despite being slim. Realise this might be hormonal / genetic/ diet related.

This is my current routine
3 x 8/10reps Smith’s machine squats(increasing weight)
3 x 8/10 reps Smith’s machine single leg lunges (increasing weight )

3 x 10 hip thrusts with barbell (30kg)

3 x 8/10 hip abductors each leg or reverse lunges or RDL

3x10 leg curls on exercise ball

Then various arm weights depending on time.

I follow this with the peloton for cardio, but thinking I should swap this for the run now? What is generally considered better?

Anything else I can change? I don’t want to spend every day at the gym. At the moment 3 days works well with the tennis on top. I could do an outside run on another day though.

You aren't doing anything for upper body apart from arms? I'd add in back, chest and core training. You could work to lowering your reps and increasing the weight.

Don't think anything will get rid of cellulite and yes we slow down as we get older. Think running vs Peleton is down to personal preference, and exactly what your goals are. You aren't overweight and are already getting plenty of cardio. You could add in a bit of interval training if you wanted.

No proper deadlifts? No back training? It's all legs - I'd add in posterior chain stuff, plus some full body compounds - thrusters with dumbbells, for example. Also some bench presses, strict shoulder presses, and overhead presses with some knee hip thrust as well. These will train your abs also.

Have you tried any of the peloton strength classes? I really enjoy them

Also, doing the same set of exercises every day isn't necessarily the most effective way to train for strength - our bodies get used to certain patterns of movement & levels of effort, and will get efficient at a regular pattern. Swapping around stresses the body more, so it gets stronger/faster to adapt.

It's why HIIT can be more effective at building speed & fitness than hours of steady-state jogging.

You need both, actually, but the idea is to swap 'em around.

Really helpful. Thank you all.
I’ll look into incorporating more arms, and core.

thanks for the specific recommendations @YourPithyLilacSheep

Because you hold weights with your hands doesn't mean they are "arm" exercises. You need to train back and chest which will involve holding things but is separate from tricep/bicep/shoulders/forearm training.

Have a look at eg before the barbell on insta or https://www.nerdfitness.com/ for programming ideas.

What you describe is basically a lower body day. Probably you like this set of exercises, so it might make sense to keep this routine for one day a week. If you do another day, make that an upper body day. A third day could combine bits from both (full body).
Examples for an upper day-- overhead press (seated or standing; barbell or dumbbells); chest press (or press-ups); pull-ups; deadlift. [or variations of these, like assisted pullup machine].

Thanks so much for the advice. I think I downplayed what I do on arms but you are right in that I don’t prioritise them as much as legs.

But I’ll generally do 3 x 8 dumbbell tricep extenseions
3 x 8 overhead press
and then same number of some pull-ups or chest press machines

Honestly use the peloton app
There's thousands of upper body/arms workouts that only need dumbbells or go on the gym section and make a workout there
If you've got the app then you may as well use it!

Highly recommend the Peloton split programs!

Ok great, thanks all! Since I first posted I’ve done a couple of the peloton strength programmes. Sometimes I find it hard to follow those sort of things if they’re new exercises, which is why I’ve historically stuck to what I know. But I’ll persist and maybe watch their demo vids before I do them.

@GardenDeLuxe where do i find the splits programs?

Here….

Soooo good.

Got it! Thanks 🙏