When I posted this fall fitness plan, the response was really amazing, so I thought it was time to share another full plan for you. This one has all of the work scheduled out for you, with all of the workouts below. Pin this post for later when you’re looking for some gym-spiration, or if you’re looking for a full balanced plan to follow. As always, talk with a doctor before making any fitness changes and honor your body. Modify and shuffle as needed!
 

Monday: HIIT

Tuesday: OFF or gentle

Wednesday: Lower body and core

Thursday: Easy steady state

Friday: Total body workout

Saturday: OFF or gentle

*Steady state: 20-30 minutes of your favorite cardio at a moderate pace you can maintain for the entire block. You can run, walk, jog, spin, Stairclimb or dance.

Upper body workout: 

Warm up 5-7 minutes, easy cardio

1) 3 rounds, alternating between:

Heavy chest press x 10

Bent-over wide row x 10

2) Strength blast: bodyweight push-ups (max 1 minute)

3) 3 rounds, alternating between:

Heavy biceps curls to overhead press x 10

Skullcrushers x 10

4) Strength blast: bodyweight triceps dips (max 1 minute)

5) 3 rounds, alternating between:

Seated row x 10

Bent-over fly x 10

Cool down and stretch.

 

Lower body and core workout:

Warm up, 5-7 minutes, easy cardio

1) 3 rounds, alternating between:

Heavy squats x 10

Weighted step-ups x 10 on each side

2) Cardio blast: Jump squats (max 1 minute)

3) 3 rounds, alternating between:

Walking lunges x 20 total

Heavy deadlifts x 10

4) Cardio blast: Jumping lunges (max 1 minute)

5) 3 rounds, alternating between:

Cable kickback x 10 (If you are at home, try hip extensions instead)

Cable step-out squat x 10 (At home: weighted squats)

*Do 3 sets on one leg, and then repeat on the other leg)

6) Strength finisher: 30 heavy hip raises (with barbell or flat plate)

7) Abs: 30 second plank x 3

Gliding disc pike – 30 seconds

Side plank with hip dips x 10 each side

Cool down and stretch.

 

Total body workout:

Warm up, 5-7 minutes, easy cardio.

1) 3 rounds, alternating between:

Lateral lunge to biceps curl x 10 each side

Squat to press x 10

2) 3 rounds, alternating between:

Deadlift and wide row x 10

Triceps dip and reach x 10 each

3) 3 rounds, alternating between:

Push-up x 10

Heavy bent-over narrow row x 10

4) Cool down and stretch.

HIIT:

Warm up for 5-7 minutes, easy cardio

30 seconds on, 30 seconds off for 10 rounds

= 5 minutes

Row:

300m row, 30 second rest for 10 minutes

= 10 minutes

*No rower access?? 3 rounds of 20 squat presses with 30 seconds of rest in between each round

Bodyweight (30 seconds ON, 30 seconds rest

for the following exercises):

Jump squats

Burpees

Mountain climbers

Side-to-side hops

High knees

= 5 minutes (can repeat to make it 10 min)

Cool down and stretch.