Before every workout, be sure to warm up and cool down. Here are a dynamic warmup and a cooldown I like.
Remember to choose your weights carefully, and know that it's normal to use different weights for different exercises. And if you're a beginner or coming back from a workout hiatus, don't be afraid to start with small weights or just your bodyweight (it's better to start slowly than to get injured!). Try not to take more than 60 seconds of rest in between each superset.
Monday: Strength Training
- Exercise 1: Goblet squat: 12 reps
- Exercise 2: Lat pull-down or pull-up (you can use the machine or a resistance band): 12 reps for lat pull-down or five reps for pull-up
- Do four sets
- Exercise 1: Step-up: 10 reps each leg (to make this more challenging, hold two five- to 10-pound dumbbells by your sides)
- Exercise 2: Single-arm row: 12 reps each arm
- Do four sets
Core: Elbow plank: 15-second hold, three sets
It's day two, and I hope you're feeling good after yesterday's strength workout. Today, you're doing cardio. Whether you're doing this workout plan for weight loss, to build strength, or otherwise, you can choose whatever type of cardio you'd like. Lace-up your running shoes, swim, ride a stationary or road bike, row, crush some dance cardio, or even play an active virtual reality game — just spend 20 minutes getting your heart rate up while doing something you enjoy. Once you've completed cardio, it's time for abs.
Ab Workout: Complete two rounds of the following ab workout. If necessary, feel free to modify the amount of time you do each exercise.
Wednesday: Strength Training
You're almost through the week! You may be feeling slightly sore, and that's absolutely normal. For today, your mission is to do 10 to 20 minutes of cardio. Do a walking workout, sprint intervals, a bike ride, or laps in the pool — it's up to you. Most importantly, work hard.
It's time to finish the week strong. Today's workout is going to feel a little more challenging than the other strength workouts you did earlier in the week. Since this is conditioning day, you're going to be doing more intense moves with less rest. Don't worry! You're going to do just fine.
Saturday: Active Recovery
Today will be a light active-recovery day — enjoy it! Take a walk or a yoga class, or you can do one of the following flows:
Week one of this workout plan is officially over, and you should be proud of yourself. One of the most crucial things you can do to achieve your goals is to be consistent. Today, all you have to do is rest. Walk around, stretch, ride your bike, foam roll, or do something that makes you feel good and will prepare you for next week.
Repeat this exact workout plan for weeks two, three, and four. Remember, you can always increase the weight and/or decrease rest time between supersets for an added challenge.