Workout Routines: The Ultimate Guide

Exercise is such an important part of your daily routine. There are so many benefits from better sleep, physical health, and its mood boosting abilities. Planning out a weekly workout schedule can be motivating and prevent hitting a plateau. It’s important to structure your workout plan to reduce injury and optimize results. Here is a workout routine: The ultimate guide.

Monday: Chest and Triceps (30 minutes), 10k steps

Strength training is key to building lean muscle and burning body fat. Choose a weight that you can do at least 10 straight reps.

Lateral to Front Raise

Raise your arm straight in front with palms down then lower, doing this one arm at a time. Do 3 sets of 10 reps

Upright Row

Standing with palms facing you, raise dumbbells with elbow at shoulder height then lower. Do 3 sets of 10 reps.

Overhead Press

Raise dumbbells extending over shoulders until arms are extended. Do 3 set of 10 reps.

Triceps Extensions

Raising dumbbell with both hands over head, lower and raise. Do 3 sets of 10 reps.

Individual Triceps Extensions

Griping dumbbells by your sides, extend straight out until arms are extended. Do 3 sets of 10 reps.

Tuesday: Back and Biceps ( 30 minutes), 10k steps

Alternative Bicep Curls-3 sets of 10 reps

Bent over Fly- holding dumbbells together with palms facing each other pull dumbbells straight back.

Single arm dumbbell row- 3 sets of 10 reps

Seated dumbbell bicep curls-3 sets of 10 reps

Bent Over Back Row- holding dumbbells together while bent over at a 90 degree level pull dumbbells back towards your hips. 3 set of 10 reps

Wednesday: Lower Body Strength Training (30 minutes), 10k steps

Generally when strength training you want to allow recovery time for each muscle group. Focusing on lower-body strength training gives your upper body time to rest.

Squats- 3 sets of 10reps

Deadlift- 3 sets of 10 reps

Walking lunges-3 sets of 10 reps

Thursday: HIIT (30 minutes) , 10k steps

HIIT workouts are great when you are short on time for your workout and a way to switch things up. They usually burn as many calories as traditional strength training but in less time.

Friday: Total-Body Strength Training (30minutes), 10k steps

Ending your week with a total-body strength training will make sure you have hit all your major muscle groups. This is a good time to add core exercises like planks.

Saturday and Sunday: 10k steps

The weekend is a good time to rest from strength training and focus on your cardio. Making sure to reach your minimum 10k daily steps. If you have access to walking trails you can make it more scenic and enjoyable, put on a podcast and time will fly.