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A Week of My Workouts

Working out is essential to my daily routine. It helps keep my adrenaline low and boosts endorphins, all around helping me manage my stress and anxiety. Each day of the week is a little different in terms of what my workout routine looks like, but it breaks down to about an average of an hour a day. I like to incorporate weights, different types of cardio and stretching. I try to mix things up and usually write out unique workouts for each day, or I cycle through a 2-week plan twice before moving onto a new plan.

The Weekly Structure of my October Workouts:

Sunday - HIIT Cardio and Abs

Monday - Legs and Bike or Incline Walk

Tuesday - Shoulders, Back and Chest with Elliptical

Wednesday - HIIT Cardio and Abs

Thursday - Yoga

Friday - Legs, Abs and Bike

Saturday - Biceps, Triceps and Chest with Elliptical

As you can see I get a pretty good variety of stuff in there. Variety helps me to see progress because my body doesn't become so accustomed to just a couple of things on rotation. You can get my 2-Week Beginner and Intermediate Fitness plans by going here; or schedule a call with me and I'll create a custom plan for you based on your goals! As a sample, check out one week of my workouts more consistent with an intermediate to advanced plan.

Sunday

  • 20-30 Minutes Yoga

  • HIIT Circuit - Repeat 3X

  • Jumping Jacks

  • High Knees

  • Mountain Climbers

  • Burpees

  • Pepper Steps

  • Plank to High Planks

  • Jump Squats

  • Toe Touch Side Skaters

  • Rainbow Planks

  • Ab Circuit - Repeat 3X

  • 12 Pulsing Leg Drops

  • 40 Bicycle Crunches

  • 20 Boat Pose Crunches

  • 15 Weighted Side Plank Dips, 10 Second Hold

Monday

  • Warm Up

  • 10 Minute Incline Walk

  • 5-10 Minute Stretch

  • Superset 1

  • Weighted Step Ups 3 x 20

  • Romanian Deadlifts 3 x 15

  • Weighted Hip Thrusts on Bench 3 x 15

  • Superset 2

  • Jumping Lunges 3 x 20

  • Squats 3 x 15

  • Superset 3

  • Jump Squats 3 x 20

  • Curtsy Lunge to Squat Complex 3 x 20

  • Calf Raises 3 x 20

  • Superset 4 - Booty Burnout

  • Donkey Kickbacks 3 x 15, 10 Pulses

  • Glute Curls Side to Side 3 x 12 (Each Side)

  • Glute Bridge to Clam 3 x 20

  • Side Burnout: 3 x 15 Clams, 12 U-Taps, 10 Back Bicycles

  • Cardio

  • 20 Minute Bike or 15 Minute Elliptical

Tuesday

  • Warm Up

  • 10 Minute Incline Walk

  • 10-15 Minute Stretch

  • Superset 1

  • Arnold Press 3 x 15

  • Modified Lunge to Delt Fly 3 x 10 (Each Side)

  • Upright Rows 3 x 15

  • Superset 2

  • Front Shoulder Raises 3 x 15

  • Bent Over Rows 3 x 12 (Each Side)

  • Chest Press 3 x 15

  • Superset 3

  • Diamond Shoulder Raises 3 x 15

  • Lat Pull Downs 3 x 15

  • Incline Chest Flys 3 x 15

  • Superset 4 - Shoulder Burnout

  • Lateral Shoulder Raises 3 x 15

  • Forward Circles 3 x 12

  • Back Circles 3 x 12

  • Cardio

  • 30 Minute Elliptical

Wednesday

  • 5-10 Minutes Stretch

  • HIIT Circuit - Repeat 3X

  • High Knees

  • Burpees

  • Side Skaters

  • Mountain Climbers

  • Star Jumping Jacks

  • Diamond Jumps Back & Forth

  • Lunge to High Knee Jumps

  • Shoulder Taps

  • Jump Squats

  • Front Arm Crossing Jumping Jacks

  • Pepper Steps

  • Scissor Kicks

  • Ab Circuit - Repeat 3X

  • 45 Second Plank Hold

  • 15 V-Ups (Each Side)

  • 12 Y Leg Drops

Thursday - ACTIVE REST DAY

  • 30 Minutes Yoga

Friday

  • Warm Up

  • 10 Minute Incline Walk

  • 5 Minute Stretch

  • Superset 1

  • Weighted Step Ups 3 x 20

  • Back Lunge to High Knees 3 x 20

  • Superset 2

  • Jump Squats 3 x 20

  • Curtsy Lunge to Squat Complex 3 x 20

  • Superset 3

  • Banded Side Lunges 3 x 30

  • Inner Thigh Pulses 3 x 50 (Each Leg)

  • Superset 4

  • Jumping Lunge to Squat Complex 3 x 12

  • Pulsing Goblet Squats 3 x 15

  • Superset 5

  • Low Lunge to Superwoman 3 x 10 (Each Side)

  • Split Squats 3 x 12 (Each Side)

  • Ab Set

  • Standing Side Crunches 3 x 20 (Each Side)

  • Boat Pose Crunches 3 x 20

  • Scissor Kicks 3 x 40

  • Plank Hold 3 x 40 Seconds

  • Plank In and Outs 3 x 20

  • Cardio

  • 15 Minute Bike or Incline Walk

Saturday

  • Warm Up

  • 10 Minute Incline Walk

  • 10-15 Minute Stretch

  • Superset 1

  • Bicep Curl to Shoulder Press 3 x 15

  • Tricep Kickbacks in Plank 3 x 10 (Each Side)

  • Chest Press 3 x 15

  • Superset 2

  • Isometric Bicep Curls 3 x 15 (Each Side)

  • Overhead Extensions 3 x 15

  • Single Weight Hammer Curls 3 x 15

  • Tricep Dips to Toe Touch 3 x 15

  • Superset 3

  • Alternating Bicep Curls 3 x 20

  • Alternating Skull Crushers 3 x 20

  • Incline Chest Flys 3 x 15

  • Cardio

  • 20-30 Minute Elliptical

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