Weekly Workout Schedule

Happy Motivation Monday, everybody!

I’ve been working out consistently enough the last few months and because of this I have finally perfected my daily workout schedule. I have attempted multiple workout schedules and none of them ever really seem to fit me exactly. Instead, I decided to take the workouts from the multiple workout plans that were beneficial to me, as well as, add in a few challenging and effective exercises I have used in past experiences. After doing this schedule for a while I’m positive I will stick to this workout plan because, I love it! As I get more lean and strong I will adjust the reps and weight. However, I am not trying to get “bulky” from the lifting so instead of lifting extremely heavy for shorter reps, I will increase the reps in addition to the weight, but at a slower pace. Here is a day by day breakdown of the exercises I have been using:

Monday:

30+ minutes cardio

Jumping Jacks – 10

Push-ups – 10

Mountain Climbers – 10

Burpees – 10

*Repeat 3x with 2 minute break in between*

-cool down stretch- 

Tuesday:

15 minutes cardio warm-up

Squats – 3×10

Dumbbell Lunge-Curl – 3×10

Jump Squats – 3×10

Deadlift – 3×10

Kettlebell Sumo Squat – 3×10

Russian Twists – 3×15

Lying Leg Raise – 3×15

10 minutes elliptical cool down

-cool down stretch-

Wednesday:

30+ minutes cardio

Tricep Dips – 3×10

Lateral Pull Downs – 3×10

Dumbbell Curls – 3×10

Dumbbell Flys – 3×10

Tricep Push Backs – 3×10

-cool down stretch-

Thursday (machines day):

15 minutes cardio warm up

Leg Press – 3×10

Leg Curls – 3×10

Leg Extensions – 3×10

Calf Extension – 3×10

Hip Abductor – 3×10

Hip Adductor – 3×10

Rotary Torso – 3×15

Weighted Abdominal Crunch – 3×15

-cool down stretch-

Friday:

1 hour cardio

-cool down stretch-

Saturday (optional):

20+ minutes HIIT (can use Monday’s workout by adding 2-3 more rounds)

7 minute abs (look up 7 different crunch positions if you don’t know seven)

Sunday:

OFF DAY

-be sure to do plenty of stretching-

Most of these workouts require lifting weights, and I advise starting off light, and increasing to your desired weight. Your body will let you know what is too much and what is too light. Also, feel free to alter these workouts to your liking. You may want to concentrate on a different part of your body and decide to switch things around or completely swap them out all together. Either way, make it fun, so that you want to return to the gym each day!

Have a great evening! 🙂

Brie <3

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