Weekly Workouts | One
Happy Monday! This week I'm starting something new. After reading and analyzing the survey you amazing people took, one of the biggest things you asked for were workout plans. Which is brilliant! 1. Workout plans are the best way to know exactly what you're gonna be doing in the gym or wherever you might be. 2. It ensures that you're working the right muscles and parts of your body. 3. It keeps you focused.
You walk into your gym or workout space with a plan and know exactly what you're gonna be doing and what part of the body it's gonna be strengthening. Workouts are basically your map to an efficient workout. And a good plan can do wonders for your body.
So in the spirit of well thought out plans, I decided to start showing you my weekly workout plans. Now, a disclaimer. My workouts vary week to week, which should happen with everyone anyway. Your body gets use to movement so every once in a while we need to shock it and switch it up so it doesn't get complacent.
So you won't see me training upper body every Tuesday. I'll switch it up every week. The only thing that does stay the same week to week is my yoga sessions. I usually do yoga every Monday and Thursday.
An important thing that I also try to incorporate in my health and fitness practice is listening to my body. I'll do a more elaborate post later but basically, I just try to stay in tune with what my body is saying. If it's telling me it needs a day off, I listen. Or that I want to up my intensity, I go with it. It's so important that we work with our bodies instead of against them.
Now to my workout plan, as you probably know, this week is Thanksgiving, aka stuff your face with yummy food day. So my workouts are gonna be more intense and focused. Especially on Wednesday when I do full body. The sets are short so it won't be too bad, but I really want to get in a good workout before I go HAM at the dinner table.
TIP: Before I do any of these workouts, I make sure to warm-up for at least 10-20 mins. Sometimes I go for a run on the treadmill, stairclimber or do a quick HIIT. I make sure my muscles are warm before I start working them, this way I'll avoid straining or injuring them. ALSO, as soon as I'm done I cool down then stretch or foam roll for 5-10 mins after. This helps my body maintain flexibility and can limit soreness the next day.
So here's how I'm sweating this week:
Monday: Yoga (Choose a class you enjoy)
Tuesday: Biceps & Triceps
- up-down planks 12 x 3
- triceps dips 12 x 3
- hammer curls 15 x3
- triceps kickbacks 12 x 3
- bicep curls 12 x 3
- overhead triceps extension 15 x 3
Wednesday: Full Body
- upright rows with dumbells 12 x 2
- push-ups 12 x 2
- triceps dips 12 x 2
- chest fly with Bosu ball 12 x 2
- plank 30 sec
- deadlifts with dumbbells 12 x 2
- in and out jump squats 12 x 2
- side lunges 12 x 2
- donkey kicks 12 x 2
- plank 45 sec
- toe touches 12 x 2
- bicycles 12 x 2
Thursday: Rest Day (gobble,gobble,gobble)
Friday: Hamstrings & Quadriceps
- jump squats 15 x 3
- Bulgarian split lunges with dumbbells 10 x 3 (each leg)
- bridges with dumbells 15 x 3
- deadlift with kettle bell 15 x 3
- calf raises 20 x 3
- standing lateral leg raises 15 x 3 (each leg)
Saturday: Shoulders, Chest & Back
- shoulder press with dumbbells 15 x3
- bench press with dumbbells 15 x 3
- supermans 15 x 3
- upright rows with dumbells 12 x 3
- push-ups 10 x 3
- barbell good mornings 10 x 3
Sunday: Glutes & Core
- squat with side leg raise 12 x 3
- mountain climbers 15 x 3
- bird-dogs 15 x3
- Russian twist 15 x 3
- fire hydrant kicks 15 x 3
- v-crunch 15 x 3
- oblique side dips 12 x 3
To adjust any move, lower the reps (how many times you do a move) or the sets to accommodate your fitness level. If you don't know how to do a certain move, I've attached videos to some and you can look a ton of these up on Pinterest. If you have any questions, leave me a comment in the comment section and let me know. I'm here for you!
*Disclaimer : Please consult with your physician or personal trainer before you start any workout plan. I am not a licensed physician or personal trainer (just one in training).*