Working out should be an essential part of everyone’s week to remain healthy.
A few months back, I posted on Instagram what my weekly workouts consist of. I got some questions about them, and I want to get them down in a permanent blog.
Each day of the week consists of a different type of workout. Most of the time the workouts are similar, but the exact exercise might change. If the exercises do not change every now and then, you will get tired with what you are doing.
What Time I Workout
I choose to workout first thing in the morning TO GET IT OVER WITH! After a long day of work, running errands, or playing with my kids, the last thing I want to do is workout. Get up earlier in the morning and just get it done.
Yes, it is hard some days to get up early, but it can also be motivation that you will be done and have the rest of your day to do what you need or want.
Weekly Workout
Monday
Cardio: running on treadmill, walking, biking.
I will usually run on the treadmill at home or do incline walking. I will switch it up depending on how I feel that day.
Tuesday
Leg Day: squats of different varieties, deadlifts, calf raises, hip thrusts or bridges, step ups, lunges.
I will choose 5 or 6 exercises performing 3-4 sets of each with increased resistance each set.
Wednesday
Yoga: on AppleTV+ fitness app or YouTube.com.
I do not like to do 2 heavy lifting days in a row. This yoga day in the middle gives me a break.
Thursday
Chest, Biceps, Triceps: chest press or incline press, chest fly, bicep curls, hammer curls, triceps kickbacks, skull crushers, overhead extensions.
Just like with the leg day, I will pick 5-6 to perform 3-4 sets.
Friday
Cardio of HIIT workout. Another day of running or walking on the treadmill or a High Intensity Interval Workout that will consist of bodyweight exercises (check my blog about bodyweight exercises here) that I might add some resistance if needed.
The HIIT workout will usually be 10 moves for 45 seconds with 15 second rest 3-4 times through.
Saturday
Back and Shoulder: bent over rows with different hand positions, overhead press, landmine press, 3-way shoulder raises, lat pulldown, pull ups, push-ups, shoulder shrugs, farmer carry.
Again choose 4-5 exercises doing 3-4 sets of each.
Sunday
A very well-deserved rest day!
Working out should be an essential part of everyone’s week to remain healthy and feeling good.