STAYING FIT THIS SUMMER

If you follow me on Instagramyou've seen on my Instastories that I've been in the gym a lot lately. The last three weeks have been a whirlwind of working, traveling, summer obligations, house guests - and I had fallen off the "healthy wagon" BIG time. I had a goal to do something physical for 6 days out of the week... and I DID IT! I didn't set out to kill myself in the gym or deprive myself of anything but instead thought, "If I could maintain a natural diet and do something physical, I could revive and kickstart my body/mind." One thing I've come to learn is the harder you make it and the more you deprive yourself, the less likely you are to stick to it. Well, I reevaluated my workout plan/schedule and I'm LOVING it! I feel stronger, I feel productive and I know what to expect that day before even walking into the gym. Today, I'm sharing with you exactly what I've been doing (+ I added a REALLY fun playlist!) The best part? This plan can all be modified to fit your fitness level and schedule!

Wednesday 6a.jpg

THE PLAN


** I AM NOT FORMALLY EDUCATED IN PHYSICAL FITNESS OR NUTRITION. IF YOU HAVE ANY CONCERNS ABOUT THIS PLAN, PLEASE CONSULT A PROFESSIONAL FIRST.

 

MONDAY: CARDIO + ABS

30 MINUTES OF CARDIO

* I like to change up my cardio from running, intervals, elliptical, etc. I kind of decide that day what to do based on my mood.

10 CRUNCHES / 10 BICYCLES / 10 "IN & OUTS" / 10 ROPE CLIMBERS / 10 LEG LIFTS ** REPEAT 3X

STRETCH & COOL DOWN

BASIC CRUNCH

BASIC CRUNCH

BICYCLES

BICYCLES

IN & OUTS

IN & OUTS

ROPE CLIMBERS

ROPE CLIMBERS

LEG RAISES

LEG RAISES


TUESDAY: CARDIO + TOTAL BODY

20 MINUTES OF CARDIO

* When it comes to lifting weights, I think it's all about maintaining vs. maxing out. I keep the reps high and weight low. Typically between 3-12lbs depending on the move.

15 BICEP CURLS / 15 LATERAL RAISES / 15 DIPS / 15 PUSH UPS ** REPEAT 3X

15 SQUATS / 15 SUMO SQUATS / 15 DEAD LIFTS ** REPEAT 3X

15 CRUNCHES / 15 BICYCLES / 15 IN & OUTS / 15 LEG RAISES ** REPEAT 2 X

STRETCH & COOL DOWN

BICEP CURL

BICEP CURL

LATERAL RAISE

LATERAL RAISE

DIPS

DIPS

PUSH UP

PUSH UP

BASIC SQUAT

BASIC SQUAT

SUMO SQUAT

SUMO SQUAT

DEAD LIFT

DEAD LIFT


WEDNESDAY: CARDIO + ARMS

30 MINUTES OF CARDIO

15 HAMMER CURLS / 15 TOUCHDOWNS / 15 KICKBACKS / 15 CHEST FLIES ** REPEAT 3X

STRETCH & COOL DOWN

HAMMER CURL

HAMMER CURL

TOUCH DOWNS

TOUCH DOWNS

KICK BACKS

KICK BACKS

CHEST FLIES

CHEST FLIES


THURSDAY: CARDIO + TOTAL BODY

20 MINUTES OF CARDIO

15 BICEP CURLS / 15 UPWARD ROWS / 15 DIPS / 15 PUSH UPS ** REPEAT 3X

15 SUMO SQUATS / 15 WALKING LUNGES / 15 DEAD LIFTS ** REPEAT 3X

15 CRUNCHES / 15 BICYCLES / 15 IN & OUTS / 15 LEG RAISES ** REPEAT 2X

UPWARD ROW

UPWARD ROW

WALKING LUNGES

WALKING LUNGES


FRIDAY: CARDIO + BOOTY

30 MINUTES OF CARDIO

15 BACK, RIGHT LEG LIFTS / 15 BACK, LEFT LEG LIFTS / 15 SIDE, RIGHT LIFTS / 15 SIDE, LEFT LEG LIFTS ** REPEAT 3X

15 RIGHT DONKY KICKS / 15 LEFT DONKY KICKS / 15 RIGHT FIRE HYDRANTS / 15 LEFT FIRE HYDRANTS ** REPEAT 3X

STRETCH & COOL DOWN

BACK LEG LIFTS

BACK LEG LIFTS

SIDE LEG LIFTS  

SIDE LEG LIFTS

 

DONKEY KICKS

DONKEY KICKS

FIRE HYDRANTS

FIRE HYDRANTS


SATURDAY: CARDIO + ARMS

30 MINUTES OF CARDIO

REPEAT WEDNESDAY'S ARM CIRCUIT


SUNDAY: REST

'Cause God said so. No, but really... take a casual walk, do some rejuvenating yoga, or sit on the couch all day. Rest is good for our bodies!


Wednesday 3.JPG
Wednesday 3.JPG

THE ESSENTIALS


PUMP, PUMP THE JAMS


THE MOST IMPORTANT THING...

Don't be so hard on yourself. So, you didn't make it to the gym one day... or all week, that's OKAY! Don't beat yourself up. Allow yourself a moment to slip-up and get back on track when you feel up to it. Sometimes, when I'm really not "feeling it", I tell myself, "Just get up and walk for 10 minutes." A lot of times, after 10 minutes, I feel good and want to go for another 10. On the road, I've been known to take my iPad to the hotel gym, turn on some trashy reality TV (this is a NO judgement zone, by the way) and do nothing but walk causally while I watch TV. Hey, it's better than nothing! Regardless, the world is always ready to tear you down so you've got to be your biggest cheerleader - something I'm still learning to do too!


Got a question? Are you trying something different in the gym that you think I might like too? I want to know! COMMENT below!