Although healthy eating plays a major role in your health, fitness is almost just as important. Working out, in some way, is crucial to maintaining a healthy bodyweight and lifestyle. Regular physical activity can improve your muscle strength and boost your endurance, which can give you more energy to complete your everyday chores. I'm going to share with you a weekly workout schedule, that can be modified, with things to do each day of the week. It's important to have a balance between cardio, weight lifting, and rest days to keep your body from wearing out.
Monday!!
Monday...the day everyone dreads. But Monday is the start of a new week. Although it may be hard to drag yourself out of bed after a long weekend, it is very important. Monday is usually my cardio day. Cardio is my personal favorite so I like to start the week on a high note. I also feel like a nice run wakes you up for a great start to a busy week.
For more advanced runners: run anywhere between 3-6
For less advanced runners: run 10 minutes, walk 5 (repeat 2-3 times)
Monday!!
Monday...the day everyone dreads. But Monday is the start of a new week. Although it may be hard to drag yourself out of bed after a long weekend, it is very important. Monday is usually my cardio day. Cardio is my personal favorite so I like to start the week on a high note. I also feel like a nice run wakes you up for a great start to a busy week.
For more advanced runners: run anywhere between 3-6
For less advanced runners: run 10 minutes, walk 5 (repeat 2-3 times)
Tuesday!!
Tuesday is the lifting day. You've already got monday's workout under your belt so now its time to focus in. I usually go to my local gym (Gold's Gym). Bring a friend or two will make the lifting fly by. Doing a variety of lifts helps to tone/keep your body toned. On Tuesday's I try to do a full body lift. My workout follows along these lines..
Warm-up (choose one)
Wednesday!!
Hump Day! After a hard Tuesday workout I like to mix things up a bit. We've already hit the weights and cardio so I try to attend a workout class at my local gym. What I enjoy about the classes they offer at Gold's Gym is that they get your heart rate up and you feel like you got a good workout but it only takes an hour. Super short and sweet which is prefect for a person with a busy life. Some of my favorite classes are Body Pump, Body Attack, RPM, and GRIT. If these classes are not available to you a nice easy run will do the trick. For the more advanced runners try between 3-5 and for the less advanced runners try jog 10 minutes and walk 6 minutes.
Thursday!!
Congrats, we are over half way through the week. On Thursdays I hit it hard in the strength department. Which means back to Gold's Gym I go. Although Thursday is similar to Tuesday, on Thursdays I try to focus in on a specialized body group/muscle group. This helps to tone and strengthen. Hit numbers of reps and low weight is usually want helps to tone muscle rather than gain a tone of muscles and for me personally this is what I need. Remember to switch up workouts that you are doing to prevent getting bored. Also super-setting and repeating the exercise 2-3 times helps you to improve that muscle repetition.
Tuesday is the lifting day. You've already got monday's workout under your belt so now its time to focus in. I usually go to my local gym (Gold's Gym). Bring a friend or two will make the lifting fly by. Doing a variety of lifts helps to tone/keep your body toned. On Tuesday's I try to do a full body lift. My workout follows along these lines..
Warm-up (choose one)
- Elliptical for 15-20 minutes
- Treadmill 1 mile
- Bike for 15-20 minutes
- bench (12 reps)
- 200 push-ups
- tricep dips (12 reps)
- bicep curls (12 reps each arm)
- Squats (15/20 dumbbell)
- Split Squats (25x each side)
- Fifty 180-degree squat jumps
- machine that works legs (any)
- 2 minute plank
- 60 flutter kicks (up and down-left and right)
- 10 lemon squeezes
- 200 crunches
Wednesday!!
Hump Day! After a hard Tuesday workout I like to mix things up a bit. We've already hit the weights and cardio so I try to attend a workout class at my local gym. What I enjoy about the classes they offer at Gold's Gym is that they get your heart rate up and you feel like you got a good workout but it only takes an hour. Super short and sweet which is prefect for a person with a busy life. Some of my favorite classes are Body Pump, Body Attack, RPM, and GRIT. If these classes are not available to you a nice easy run will do the trick. For the more advanced runners try between 3-5 and for the less advanced runners try jog 10 minutes and walk 6 minutes.
Thursday!!
Congrats, we are over half way through the week. On Thursdays I hit it hard in the strength department. Which means back to Gold's Gym I go. Although Thursday is similar to Tuesday, on Thursdays I try to focus in on a specialized body group/muscle group. This helps to tone and strengthen. Hit numbers of reps and low weight is usually want helps to tone muscle rather than gain a tone of muscles and for me personally this is what I need. Remember to switch up workouts that you are doing to prevent getting bored. Also super-setting and repeating the exercise 2-3 times helps you to improve that muscle repetition.
Friday!!
Whoop! Whoop! Friday...everyone's favorite day. I like to keep my Friday workouts short and simple. One of my favorite apps to use is Nike Training Club. These workouts are challenging and free! You can select the duration of your workout as well as the muscle group. Below I have attached the link for this amazing app. If you have never used it I would highly recommend.
https://www.nike.com/us/en_us/c/training/nike-training-club
Saturday and Sunday!!
Saturday is up to you. I like to go for a longer easy run but if you are tired from the week take Saturday as an extra rest day. There is no shame in an extra rest day, honestly sometimes that is what your body needs. Sundays, are your permanent rest day. I can not stress enough how important taking at least one rest day a week is. Without a rest day your body has no time to repair and failing to take a rest day can lead to injuries as well.
Working out is so important. It is a great physical and mental booster. Just remember to stay positive and remain focused!!
Whoop! Whoop! Friday...everyone's favorite day. I like to keep my Friday workouts short and simple. One of my favorite apps to use is Nike Training Club. These workouts are challenging and free! You can select the duration of your workout as well as the muscle group. Below I have attached the link for this amazing app. If you have never used it I would highly recommend.
https://www.nike.com/us/en_us/c/training/nike-training-club
Saturday and Sunday!!
Saturday is up to you. I like to go for a longer easy run but if you are tired from the week take Saturday as an extra rest day. There is no shame in an extra rest day, honestly sometimes that is what your body needs. Sundays, are your permanent rest day. I can not stress enough how important taking at least one rest day a week is. Without a rest day your body has no time to repair and failing to take a rest day can lead to injuries as well.
Working out is so important. It is a great physical and mental booster. Just remember to stay positive and remain focused!!