Weekly Workout Schedule + Just Start.

I’ve been creating, testing, tweaking, and re-testing lots of new workouts for y’all lately and I have to say…they. are. good.  I’m loving incorporating some new training styles and different movements. That’s how you continue to challenge and change your body, so I’m looking forward to sharing more with ya!

In the meantime, I still have some great workouts for you here and remember you can always watch any of my workout videos on my YouTube channel.  Also, if you feel like you need some one-on-one guidance, email me about fitness coaching or accountability coaching, and I can help you out!  I’m already working with some amazing women and have room for a just a couple more right now…so if you’re interested, don’t wait.  Besides, what reasons are there to wait?  For the time to be “right”? The time will only be right when you decide you’re ready to put yourself first and really make changes you want to make.  There will always be an excuse for why it’s not the right time.

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PS If you’ve never tried it, I actually really love to take light dumbbells out on a walk or even add them to a treadmill workout. You can simultaneously do some upper body exercises, while you also work your core as it engages to stabilize your movements, while you get steps in and that heart rate up while walking.  That’s calorie-burning efficiency I’d say 😉  Try it sometime! Throw in bicep curls, shoulder presses, triceps extensions, front raises, side raises, upright rows…the list goes on! It’s a fun way to take your strength training outside in the fresh air.

Onzie Sports Bra (old, similar ones here) | Lululemon Leggings | Polar HR Monitor Watch | Sunnies | Sneakers

Weekly Workout Schedule

MONDAY: Legs & Booty Workout: Complete 3x through.

• 1 minute jog in place
• 15 squats
• 16 squats with alternating leg abductor
• 1 minute high knees (do your best, keep moving! knees up! Try to get those knees up & legs parallel to the floor!)
• 12 single leg back lunge with front kick (per side)
• 20 single leg back leg lifts (per side)
• 15 plie squats
• 15 plie squat jumps
• 1 minute skaters
• 20 glute hip bridges (up & down) plus 30 seconds hold at the top to end
• 20 superman’s (up & down) plus 30 seconds hold at the top to end

TUESDAY: Cardio of your choice: 30-45 minutes.  I will either be running or doing a spin class!

WEDNESDAY: Optional Rest Day or Abs & Arms Circuit…repeat 3x! 4x times if you’re feelin’ frisky 😉

• 1 minute jumping jacks
• 16 biceps curls
• 16 shoulder presses
• 16 hammer curls to narrow shoulder press (elbows in)
• 16 overhead tricep extensions
• 40 mountain climbers
• 10 triceps pushups (on knees is fine!)
• 1 minute plank hold
• Stay in plank— 20 alternating knees to elbows
• 10 regular push ups (on knees is fine)

THURSDAY: Cardio of your choice: 30-45 minutes.  I will either be running or doing a spin class!

FRIDAY: Full Body & Cardio Workout: Complete 3-5x through.

• 30 seconds jumping jacks + 30 seconds high knees
• 20 squats with biceps curl to shoulder press
• 16 squats with alternating leg abductor
• 12 plie squats with upright rows
• 12 bent over triceps kickbacks with single leg booty kickback (per side)
• 10 burpees
• 12 back lunges with front shoulder raise (per side)
• 40 bicycle crunches
• 20 toe touch crunches
• 20 side lying leg abductors (per side)
• 30 seconds side plank hold (per side)

SATURDAY: Cardio of your choice: 45-60 minutes.  I will probably be running today for a slightly longer run.

SUNDAY: Rest Day

xo,

Bess