Strength Training Plan

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

If we want to feel / look 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


  • (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, etc)
  • 5 min cool down after workouts (deep stretching, foam rolling, deep breathing, etc)

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


  • 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

If you’re unsure about an exercise listed above, YouTube is a great resource along with

Form (your body position when you perform an exercise) is super important. It’s not a bad idea research these exercises before performing them, it’ll give you a great reference on how the exercise should look / 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 and / or your form isn’t what it should be. Take a step back, drop the weight, and maybe record yourself performing the exercise. See if you can clean things up.

Let’s keep it moving family!


Morning Movement

If you’ve been feeling low energy lately – here’s a tip that most definitely will help: MORNING movement.

With morning movement, you’ll be feeling all types of good early on, and that good will ripple into the rest of your day!

Here’s a basic structure for your reference…

  • Upper body: arm circles, arm lifts
  • Lower body: leg kicks, leg swings, squats
  • Chest: push-up variations w/ cobra, downward dog
  • Back: hang from a bar
  • Abs: v-sits, russian twists, leg lifts, sit-ups

Set a timer (10-60 minutes) and knock these out shortly after you wake up in the morning.

How many reps to do? Just go until you feel it burning and then some! Switch up the exercises as you please. Throw on some music and roll with it.

Stay active my friends and keep your energy flowing 🙂


Legs on the wall

Hi all! I’m currently writing to you with my legs up on the wall. 🙂

When we sit or stand for long periods of time, it can hurt our blood circulation. Our legs and feet can even become swollen, or worse…

So when we put our legs above our heart we are encouraging happy blood flow.

I love this pose and you can do it pretty much anywhere – floor, bed, couch, outside, etc.

No wall? No problem. Elevate your legs above your heart using pillows or something similar. Even a slight elevation will work magic.

Getting our legs up and moving them more…

Improves blood circulation, our lymphatic system, sleep, and energy levels…

Relieves pain, swelling, and headaches…

And helps with digestion, inflammation, and bloating.

The more you can do it the better.

Like when you’re reading, watching your shows / vids, creating content (me right now!), pondering about life, napping, & so on.

Leg health is real! Take care of those babies.


Change Up Your Workout Tempo

Keep on Growing

Our bodies are known to adapt. And that’s why switching up the tempo of your workout is so beneficial.

If we do the same exact workout everyday / every week, our bodies adapt to those workouts and our results can become stagnant, or even degress.

By changing up our workouts (in very small ways) in the day to day…

We can expect continuous progress

Getting stronger and healthier a little bit more each day. 1% healthier.

How to Switch Up Your Workout Tempo

So how do we make sure we are switching things up – what can we do?

For strength training, switch up your workout tempo by changing your reps! Try…

  • An increasing pyramid: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
  • A decreasing pyramid: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
  • Adding weight: set 1 = 10 lbs, set 2 = 15 lbs, set 3 = 20 lbs
  • Subtracting weight: set 1 = 20 lbs, set 2 = 15 lbs, set 3 = 10 lbs
  • Maxing out using a timer: For example, 1 minute interval – 30 seconds on, 30 seconds off or 1 minute interval – 45 seconds on 15 seconds off

For cardio, switch up your workout tempo by changing your intervals! Try…

  • 1 minute moderate effort, 1 minute easy effort
  • 1 minute jog, 1 minute walk
  • 1 minute run, 1 minute jog, 1 minute walk
  • 1 minute run, 1 minute walk
  • hike incline, run flat, jog downhill
  • run incline, jog downhill


For your next workout, switch things up and try a different tempo! Choose one from the list above and personalize it, or create your own.

How do you switch up your workouts – give us some ideas?!⬇️

If you try this let us know how it goes for you🙌

Keep on stepping.

x Cor