100 pushups, 100 crunches some other exercises, squats, 100 jumping jacks (silly, I know), stretches, back bends (prone, legs lifted, stretch arms back, squeeze shoulders together) and some other stuff, every morning except tues and thurs. Takes about 20 minutes at home.
50 pushups and 50 crunches every evening. I don't know why. I just do it.
4:30 am tues and thurs at the gym, 30 minutes on stairclimber set fast, followed by the above excercise routine and some others added, then 30 minutes of weights and other stuff at the gym weight room. I spend about an hour and 45 minutes.
Saturday AM, the same gym workout.
Sunday, yoga. Sometimes I swim, but its with the kids....
The yoga has been great for adding flexibility.
I add yoga MWF at noon when I can make it.
And I walk the dogs two miles most evenings, with heavy Danner boots on just for the helluvit.
I used to swim, but got bored with it after ten years, and my shoulder was acting up. I used to run, but my right knee hates it.
As for adding useless muscle mass I kind of figure the payoff has been the loss of useless fat around my midesction.
I am a big believer in being careful what you stoke the boiler with, rather than trying to work it off after you have put it in the boiler. But I also believe staying fit is worthwhile for innumerable reasons. And upper body strength can be helpful, especially if you run into something unforseen while backpacking. I also do trail maintenance work, and the upper body strength and back strength (my old back pain is gone), help when humping a saw or Pulaski all day.
This works for me, but the trail usually kicks my tail the first day or two!