This week, I’m sharing my workout plan. Joe helped me develop this because he is better at pushing my limits than I am. I had him sit down and write out a workout plan that would push me and get results but that I am totally capable of doing. It’s intense and it’s hard but it feels good.
Day 1: Stretch for five minutes, focusing on legs and hips — row machine for 5 minutes on #10 — Circuit of 25 jumping jacks, 1 min. plank, 10 squats and 3 knee push-ups (3x) — Bike for 2 miles — Circuit of 30 sec. wall sits and lunges 10x per leg (3x) — Run on treadmill: alternating every .06 walk and run until reach 1 mile — Cool down: PT exercises and stretching
Day 2: Warm up: stretch for 5 minutes, 25 jumping jacks, 30 butt kicks, and 30 sec. of high knees — Lat pull downs: 3 sets of 12 drop sets — Assisted pull ups: 2 sets — Dumbbell curls: 3 sets of 12 drop sets — Dumbbell tricep extensions: 3 sets of 12 drop sets — Knee pushups: 3 sets until failure
Day 3: Warm up: stretch and run/walk 1 mile (alternate .06) — 3 sets of 25 crunches — 3 sets of 25 sit ups — 3 sets of 1 min. flutter kicks — 1.5 min. plank 3x — 3 sets of 15 heel touches — Cool down: bike 2 miles
Day 4: Warm up: Stretch for 5 minutes — Barbell squats: 3 sets of 10 — Deadlifts: 3 sets of 10 lbs — Circuit of 20 sidestep squats and 20 side lunges: repeat 3x — Leg Press: 4 drop sets of 15 reps — Leg Curls: 4 drop sets of 15 reps
Day 5: Warm up: Stretch for 5 minutes, knee pushups: 3 sets of 5, 30 jumping jacks — Mountain climbers: 2 minutes, 3x — Mountain climber twists: 2 minutes, 3x — Bench press: 3 sets of 12 — Barbell shrugs: 3 sets of 15 — Barbell front raise: 3 sets of 12 — Cool down: Run/walk 1 mile alternating .06 miles
From my experience in the gym and all my hours spent researching on Pinterest, this is a really good outline. There are some exercises that I personally prefer, so I add those in myself but the intensity is perfect for my experience level. Remember to give yourself a couple rest days a week, too! Your body needs a break to heal and prepare for your next workout.
Top 5 Workout Tips
These are some of my personal favorites! I use almost all of these every day. They’ve been my foundation for developing my workout routine. I had to think about how I wanted to approach the gym and design my workouts around that persona. This is what it turned into.
1: Use doTERRA Peppermint Essential Oil to wake myself up and energize.
2: Keep it consistent. Your off-days don’t need to be exactly the same every time (each week is different!) but choose a time to workout when you know you are always available. For me, I sit in the caf every evening doing homework. When 9:30 hits, I leave, go back to my room, get ready for the gym, and I’m on the treadmill by 10:00. This way, I always get to bed on time, I don’t stay up late for no reason, and it pushes me to get things done.
3: Change it up. Doing the same thing every day will get so boring. Take it from the person who did two miles on the elliptical every single day for two months. I literally couldn’t look at the stupid machine for almost a year.
4: Know when you need to stop. And know when you can push yourself to go even farther.
5: Take progress pics. This makes such a difference! Progress comes in many forms and when you can place a visual side-by-side, it is so much easier to see the fruits of your labors. Take one every few weeks and hang them up where you can see them every day and beam with pride at your accomplishments.
Remember: this is a process. Changing your body takes time. You have to figure out what works for you.
You’re developing a lifestyle. Don’t be afraid to push yourself out of your comfort zone. The gym is scary when you’re new. It is. It took me a while to be comfortable but you do belong there. One day at a time, okay?