Strength Training Workout Plan

Hey friends! We’re about 3 months out from summer, let’s get to WORK.

If we want to look and feel better, we gotta put in that daily work to get there.

And because I love y’all so much, I documented my current workout plan here for your reference.

No excuses – Your action items for the next week:

1. Review the training plan below and customize it to your liking
2. Decide on a daily workout time (10-11am for me)
3. Start your new workout plan Monday

Below is a gym-based strength training plan, however these exercises can be done pretty much anywhere utilizing at-home equipment and modifications. If you have any questions, get in touch or leave a comment below 🙂

What is strength training?

Strength training (also known as resistance training) is a type of exercise that causes your muscles to contract against an outside resistance.

The outside resistance can be from your body weight, weight machines, medicine balls, resistance bands, dumbbells, etc.

Benefits of strength training

• Enhanced brain health
• Better cardiovascular health
• Improved bone health
• Lower abdominal fat
• Increased energy levels
• Better flexibility and mobility
• Elevated body image
• Improved mood

DAILY

Choose 1:

• walk / jog 1 mile outdoors
• 30 min treadmill hike (10+ incline)
• or 30 min stairclimber

5 min warm up before workouts

• wrist rolls, arm circles, leg swings

5 min cool down after workouts

• deep stretching, foam rolling, deep breathing

Monday: PULL

• 10 min Rows
• 10 min Inverted rows
• 10 min Leg lifts / L-sits
• 10 min Abs

Tuesday: PUSH

• 10 min Push-ups
• 10 min Dips
• 10 min Planks
• 10 mins Abs

Wednesday: LEGS

• 10 min Deadlifts
• 10 min Squats
• 10 min Hip bridges
• 10 min Abs

Thursday: LONG CARDIO

• 45-60 min outdoor walk / jog
  
• OR 45-60 min treadmill hike (10+ incline)

Friday: PULL

• 10 min Rows
• 10 min Inverted rows
• 10 min Leg lifts / L-sits
• 10 min Abs

Saturday: PUSH

• 10 min Push-ups
• 10 min Dips
• 10 min Planks
• 10 mins Abs

Sunday: LEGS

• 10 min Deadlifts
• 10 min Squats
• 10 min Hip bridges
• 10 min Abs

Tips for Optimal Results

Form (your body position when you perform an exercise) is super important if you’d like to prevent injury.

If you’re unsure about an exercise listed above, YouTube is a great resource. Researching these exercises before performing them will give you a great reference on how the exercise should look and feel.

Keep things light to start; adding weight gradually on a weekly basis.

If at any point you feel pain during an exercise, consider…

• That you’re using too much weight
• Your form isn’t what it should be
• Or both

Take a step back, drop the weight, and focus on form. If that doesn’t help, record yourself performing the exercise and see if you can clean things up.

Let’s keep it moving family!