At the risk of sounding link a broken record, I have not been “feeling it” in the gym for quite a while now. When I first started my blog I was gung-ho on the fitness bandwagon and I don’t know when it happened but I fell off somewhere along the way. It’s taken a lot of trial and error to figure out what works for me. Today I wanted to share the weekly workout routine that has completely changed my body.
I’m not the kind of person who can have every meal planned out every day and live by strict protocols. I’m more of a free spirit, fly by the seat of my pants kind of girl. Too many rules really stress me out. While I do believe tracking macros is great for weight loss, it’s not something I can do everyday for the rest of my life. More on that here. My number one fitness goal is overall health. Ultimately, I wanted to find something that I can stick with long term.
Previously I had been predominantly doing strength training workouts for over a year and had completely burned myself out. After that, I tried doing the ever popular “BBG” program but it just wasn’t for me. I had to find something that made exercise fun, or at least tolerable again. Here is what my weekly workout routine currently looks like:
Monday – Cardio + Abs
I start off with abs before starting my cardio. This will typically consist of cable woodchoppers and cable crunches. I typically do 3 sets of 15 per side with the pulley in a high position and then in a low position followed by 3 sets of 15 cable crunches. The exercise should be done in a slow and controlled motion.
I’ve been taking cycle classes at my gym and riding for about 45 minutes to an hour. You could also substitute with jogging or moderate intensity hiking.
Tuesday – Upper Body + Cardio
I’ve recently reduced my strength training into an upper and lower body split 2 days a week. On upper body days I cover arms, shoulders, back and chest. I usually choose 1-2 exercises from each of the following categories and follow with 30 minutes of steady state cardio. I do either 3 sets of 15 or 4 sets of 12 for each exercise. You can also do it circuit style to mix things up.
Arms: biceps – barbell curl, incline bicep curl, cable curl, incline curl, preacher curl
triceps – cable tricep pressdown, tricep kickbacks, overhead tricep extension, tricep dips, lying tricep extension
Shoulders: upright row, dumbbell shoulder press, lateral raise, frontal raise
Chest: bench press, push-ups, dumbbell incline chest fly, single arm chest press, chest press, chest fly
Back: bent over row, seated row, assisted pull ups, reverse grip lat pulldown, straight arm pull down
Wednesday – Cardio Only
Believe it or not, this is my favorite day of the week. I love my cardio only days because I can just zone out and listen to music. I usually spend an hour doing a cycle class and am hoping to start also incorporating in some yoga too.
Thursday – Lower Body + Cardio
Similar to Tuesday, I do lower body followed by about 30 minutes of cardio. I usually do about 4-6 exercises, with 3-4 sets and 12-15 reps per set. As with the upper body, you can do the exercises individually or circuit style to mix things up.
Lower Body Exercises: deadlifts, bosu ball squats, curtsy lunges, lunges, step ups, step up with knee raise, glute press downs, leg extensions, lying leg curl, dumbbell calf raise, single leg dead lifts, barbell squats, split squats, lunge to kick
For exercise demonstrations you can always visit my YouTube channel
Friday – Cardio + Abs
I start off my workout with a few ab exercises (3-5) and do about 20-25 reps of each.
Choose from: Russian twists, weighted side bends, leg lifts, crunches, and bicycle crunches.
Follow this with a 45 minute cycle class.
Saturday and Sunday – Active Recovery
I don’t do organized workouts on the weekends. That doesn’t mean I don’t still try to remain active. I will usually go for a hike, hit up the batting cages, take a walk on the beach or just enjoy the outdoors.
I’ve been following this schedule for about 8 weeks now and have seen incredible results so far. I’m down about 8 lbs and have drastically increased my endurance. Also, please note that this is the workout routine that I’ve found best for me and my body. What works for me might not be best for you.
Let me know if you give this a try or if you have any questions! I’m happy to help and would love to hear your feedback.