Hello there! I wanted to share some simple workout routines. Sometimes I just know I need to get in the gym, but don’t know where to start. I work from home, so I am constantly seated and staring at a screen for 8+ hours a day, 5 days a week. With all the sitting, bored eating, and mental fatigue, it’s no wonder why my body isn’t where I want it to be. I, like many others, make excuses to not go to the gym. Some are valid like being sick, hurt, or too tired. Some not so much, like, not having a plan, or it’s boring. I know that going to the gym and being consistent will help me reach my goals, so I have to decide what’s more important. Eating through a bag of chips and watching reruns or being my ‘baddest’ for hot girl summer. I choose the latter, so it’s time to work.
Mondays ~ Cardio/Full Body. I consider Mondays my benchmark days after a chill weekend. I prepare my body for the week with cardio machines and/or a full body interval workout. Some Mondays my brain is in a fog after work, studies and other responsibilities, so I will climb onto the elliptical and choose a programmed workout for an hour. Some Mondays I am completely energized and want to finish (or start) my day strong, so I go for the a full body interval training workout. Typically, I warm up my body with some stretches and 20 – 25 minutes on the elliptical or treadmill. I then go on to a Tabata-style workout. I grab a mat and choose 4 exercises. For example; bodyweight squats at full intensity for 20 seconds, then take 10 sec break. Perform, rest, preform, rest. after 8 rounds (sets). Take a minute to rest, then move on to the other exercises (burpees, mountain climbers, lateral lunges, etc).
Tuesday ~ Core. This is the first core focused routine of the week. Core for me is back, abs, waist, and balance. I start with warmup stretches, like standing twists and reaches to prepare for a weighted core workout. Dumbbells or a medicine ball are my go-to equipment on Tuesdays. I don’t use machines for my core workouts so I can definitely to do my workout at home. I choose a comfortable weight that challenges my muscles without compromising my form, and I pick a few movements and do 3 sets of 15 reps. Some movements include weighted deadlifts, side bends, windmills, dumbbell chops, and core stabilization twists.
Wednesday ~ Leg (and Booty) Day! This day makes me feel powerful and strong. I get to work on my lower body works to supports me daily. I am also ready to wear short shorts again, so the goal is to strengthen and tone. I go for a 3 – 4 lower body circuits. Each circuit includes 3 – 4 movements. My favorite movements include squats, lunges, kicks, and lifts. I love to challenge myself so I often include variations like pulses, holds and jumps in my workouts. I complete 3 sets of 15 reps (or 20 seconds) per movement.
Thursday ~ Core again!? Yes! But, this time I do floor workouts. Leg day more than likely destroyed me, so walking or driving to the gym is not something I want to do. Therefore, I work my core at home, one of my favorite places to be. A nice workout for my sides, abs, and back includes, but is not limited to, seated twists, swimmers, crunches and planks. Just like Core Tuesday, I do 3 sets of 15 reps per movement.
Friday ~ Upper Body! To finish my weeks strong, I love to flex on Fridays. I do not have a lot of upper body strength yet, so my workouts include weighted and non-weighted movements. Side Note: A goal of mine is to complete 10 perfect, non-modified push-ups (I will let you know when I get there). My weighted movements include curls, presses, flyes, rows and extensions. Non-weighted movements include push ups, planks, triceps dips, and punches. With every movement I complete 3 sets of 10 reps.
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