Weekly Workouts

When you want to start working out it can be difficult to know where to begin. Here is a simple guide that you can follow and some example workouts. Feel free to throw in your own workouts or switch up days, whatever makes you succeed in your fitness goals.

Sunday (Stretch/ Yoga)

Yoga Flow

  • Downward dog
  • Three Legged Dog
  • Warrior 1
  • Extended Side Angle
  • Airplane Pose
  • King Dancer
  • One Legged Spinal Twist
  • One Legged Prayer
  • Chair Pose
  • Chaturanga

This workout is to allow your body to heat up and is very simple. Flow through this for 10min, be sure to pause if you feel any tension and breath deeply into the discomfort. Focus on lengthening your spine and softening into each pose.

Monday (Full Body)

Dumbbell Workout

  • Close dumbbell row to rear flys
  • Cross Body Punch & Squat
  • Sumo Squat with Push Press
  • Lateral Step with Arnie Press
  • External Rotational & Bicep Curl
  • 12-15 reps on each for up to 3 rounds

To make the workout harder, add loop resistance bands around thighs or opt for heavier dumbbells. To help you keep your workouts short and effective, keep your rest periods in between sets short, try to work the upper and lower body simultaneously, don’t overthink it, make movement fun!

Tuesday (Upper Body + Core)

No Equipment Workout

  • Planche tucks with toe lift (modify with both feet on floor)
  • Leaping Lizard push ups (modify by stepping into place instead of jumping)
  • Tricep get up (squeeze shoulder blades together to emphasize back workout)
  • Hovering pressbacks (bring knees to floor for modification)
  • 20x lying back ext. with alternating thigh taps (tap as low down on thigh as you can to really engage lats)
  • 10 each slide- 1 leg dolphin to reptile crunch
  • 10-15 reps on everyone except where noted for up to 3 rounds

Make sure to modify when needed and go slow. The workout is without any equipment so having correct form and slow steady movements are key to having the best workout.

Wednesday ( Upper + Lower Body)

Gym Equipment Workout

  • Romanian Deadlifts
  • Elevated Romanian Deadlifts
  • Standing Abductors
  • Hip Thrust
  • Pull-ups
  • Bicep Curls
  • 10-15 reps each up to 3 sets

For pull ups if you can/ need to use an assisted pull-up machine or a long band to assist you. You can use a band for the leg workouts to make them more challenging.

Thursday (Core + Lower Body)

HIIT Leg Workout

  • Knee Lift Curtsy Lunge
  • Jump Squat
  • Squat Reverse Lunge Jump
  • Split Lunge Jumps
  • 180 Squat Jump Turns
  • Leg Abduction Jump
  • Toe Taps
  • 30-45 secs each exercise 4-5 rounds

Because this is a HIIT workout be sure to engage that core to get a lower and core workout. to make it more challenging you can hold a dumbbell of any weight in your hand. If you don’t have a step to jump onto you can just jump forward on the floor when doing jump squats.

Friday (Rest Day)

Saturday (Full Body)

Kettlebell/ Dumbbell Workout

  • Press out
  • Squat
  • Shoulder press (x12)
  • Kettlebell swing (x20)
  • Plie squat/ upper row motion
  • 15 reps on all exercises unless otherwise stated

Complete up to 4 rounds of each exercise. Be sure to focus on form and take your time completing each set.

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