Weekly Workout II

If you’re planning on following along with me for the workouts, please plan on spending at least 15-30 seconds stretching each muscle. Also attempt to do each stretch at least twice to make sure you’ve thoroughly stretched the muscle while it’s warm for proper growth and flexibility gains.

Remember: It is important to target as many different muscle groups as possible to prevent boredom and maintain motivation.

You can do your workout any time of the day that works best for you. I go by how much energy I have in the morning. If I’m up for it, I’ll workout in the morning. If I’m not, I’ll do it after work. It’s so important to get enough sleep. Don’t let getting up early for a workout prevent you from being well-rested for everything else.

If, for whatever reason, you cannot make it to the gym, try to at least do a little meditation walk at lunch time or any time you’re able. It helps to get your moving for the day and gives you time to clear your head if the day’s stress is getting to you. I often like to listen to Kara Lowenthiel’s UnfckYourBrain podcast depending on whatever happens to be ailing me or resonates with me throughout the day.

MONDAY (CARDIO):

• 5 min 5.5 mph treadmill warm-up
• 10 mins HIIT cycling
• 10 mins HIIT elliptical
• 5 min 5.5 mph treadmill cool down
• Stretch

TUESDAY (STRENGTH):

• 5 min 5.5 mph treadmill warm-up
• 3 sets of 10 DB dead lifts
• 3 sets of 10 lunges
• 3 sets of 10 alternating DB curls
• 3 sets of 25 sit ups
• 3 sets of 10 DB chest press
• 3 sets of 10 DB pullovers
• 3 sets of 10 Upright Rows
• 3 sets of 25 knee tucks
  
• 5 min 5.5 mph treadmill cool down
• Stretch

WEDNESDAY (CARDIO):

• 5 min 5.5 mph treadmill warm-up
• 5 mins HIIT stairs
• 10 mins treadmill
• 5 mins jump rope
• 5 min 5.5 mph treadmill cool down
• Stretch

THURSDAY (STRENGTH):

• 5 min 5.5 mph treadmill warm-up
• 3 sets of 10 DB squats
• 3 sets of 10 DB lunges
• 3 sets of 10 Upright rows
• 3 sets of 30-60 second planks
• 3 sets of 10 pulsing squats
• 3 sets of 10 pulsing lunges (each leg)
• 3 sets of 10 shoulder presses
• 3 sets of 25 sit ups
  
• 5 min 5.5 mph treadmill cool down
• Stretch

FRIDAY (CARDIO):

• 5 min 5.5 mph treadmill warm-up
• 10 mins HIIT elliptical
• 10 mins cycling
• 5 min 5.5 mph treadmill cool down
• Stretch

SATURDAY (STRENGTH):

• 5 min 5.5 mph treadmill warm-up
• 3 sets of 10 DB chest press
• 3 sets of 10 dips
• 3 sets of 10 calf raises
• 3 sets of 25 Russian Twists
• 3 sets of 10 Bicep curls
• 3 sets of 10 Bent over rows
• 3 sets of 10 pulsing lunges (each leg)
• 3 sets of 25 V-ups
  
• 5 min 5.5 mph treadmill cool down
• Stretch

SUNDAY:

• REST/Meditation walk