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