Weekly Workout Schedule + Seeing Progress in Your Workouts

Hey loves! Another fun week of workouts coming atcha. Re-using some from a couple weeks ago, because I think it’s a good practice to reuse workouts (especially the ones that really challenge you) so you can see when you’re progressing and getting stronger!  You definitely want to pay attention to that when you are doing workouts…see if you can push yourself that extra rep beyond that you used to be able to do!

Remember, if you ever have any special requests for workouts that you’d like to see, let me know! I am happy to create them for you!

WEEKLY WORKOUT SCHEDULE

MONDAY:  Legs & Booty & Cardio Workout: Complete Entire Workout 3-5x through.

• 30 seconds high knees
• 10 plie squats + 10 plie squat jumps
• 15 back lunges (per side, one leg at a time)
• 10 squats + 10 squat jumps
• 20 standing leg abductors (per side)
• 20 standing booty kickbacks (per side)
• 10 curtsy lunges w/ single leg hop (per side)
• 20 glute hip lifts
• 20 static glute hip lift hold w/ alternating foot march (bring knees up towards ceiling, lift feet 3 inches off floor then switch)

TUESDAY: 30-45 minutes cardio of your choice (I will be running or taking a spin class)

WEDNESDAY: Upper Body & Core Workout: Complete Circuit One 3x, Circuit Two 3x, and Circuit Three 2x.

CIRCUIT 1:

• 20 hammer curls
• 20 upright rows
• 20 front shoulder raises

CIRCUIT 2:

• 20 overhead triceps extensions
• 20 bent over rows
• 20 rear flyes

CIRCUIT 3:

• 40 bicycle abs
• 40 mountain climbers
• 16 pushups with alternating side plank (8 per side)
• 10 side plank up downs (per side)
• 20 weighted crunches
• 10 toe touches

THURSDAY: 30-45 minutes cardio of your choice (I will be running or taking a spin class)

FRIDAY: Full Body Workout: Complete each Circuit 3x through.

CIRCUIT 1:

• 20 squats to shoulder press
• 20 RDLs to upright rows
• 12 single arm rows in lunge position (per side)
• 20 alternating knee to elbow planks

CIRCUIT 2:

• 1 minute run in place
• 30 plank jacks
• 1 minute plank on forearms
• 20 alternating hip drop planks on forearms
• 20 glute hip lifts
• 15 jump squats
• 5 burpees

SATURDAY: 45-60 minutes cardio of your choice (I will be running, hiking, or taking a spin class!)

SUNDAY: Rest day or active rest with yoga, stretching, and walking!

xo,

Bess