Making Here we are at Week day Workouts

 

MORNING ROUTINE!!! SCHOOL DAY vs WEEKEND

Video taken from the channel: SIS vs BRO


 

Michelle Bridges Weekday Workouts Monday

Video taken from the channel: Penguin Books Australia


 

HOW TOPPERS MAKE THEIR TIMETABLE ||#weekdaytimetable #studymotivation #studyhacks#ABetterLife

Video taken from the channel: A Better Life


 

How to Create Your Training Schedule (For Beginners)

Video taken from the channel: adidas Runtastic


 

HOW TO CREATE YOUR OWN WORKOUT PLAN

Video taken from the channel: SophieB Fit


 

HOW TO MAKE YOUR OWN TRAINING PLAN

Video taken from the channel: Natacha Océane


 

How To Create A WORKOUT PLAN

Video taken from the channel: Heidi Somers


At the start of each week, think about your exercise goals for the upcoming week. If you want to make it to two yoga classes during the week, block out that time. Figure out what you want to do and build your schedule accordingly. Get Organized.

Sometimes it’s the little things that can make the difference. Like getting your gear together in advance. Making Time for Weekday Workouts. Lifestyle.

2017-08-25 | By: At the start of each week, think about your exercise goals for the upcoming week. If you want to make it to two yoga classes during the week, block out that time. Figure out what you want to do and build your schedule accordingly.

Make sure you are always prepared, pack your workout clothes the night before and always bring your bag to work so that if you happen to find time to squeeze a workout in you’re ready to go. When you exercise, there is an increase in blood flow that benefits your brain. This can be why you tend to feel more focused and energised post workout. Time: During your week, you may feel yourself a bit stretched for time.

If you plan all of your workouts ahead of time, you will find that you are more able to fit them into your hectic schedule than you thought. Setting Goals: If you set an aggressive goal at the end of the month, your workout sessions should reflect the achievement of that. Do all 3 workouts each week.

Choose any day/time that suits you. Do as many reps as you can with good form. Write down the number of reps and see if you can do more next week. Rest 30 secs to 1 min between rounds.

Add some rest between the exercises if needed. The “Stick With It!” Home Workout. There are a couple of things you can do while at work to help progression towards your weight loss and fitness goals. Below are some examples of exercise that can be done easily on your lunch break!

15 Min Office Workout. Walking for 20-30 min. One more argument making the case for a workout first thing in the morning is that exercising on an empty stomach could burn more fat.

Exercisers. Scheduling workouts into your day well ahead of time is one of the best ways to ensure you don’t miss your workouts, which will get you the results you’re looking for. You can’t go into a workout program half-heartedly and expect the best results you really have to. The 5 Keys to Making Time For Exercise With A Full-Time Job 1) Eliminate Your Commute as Much as Possible.

One of the biggest hassles about exercise is the commute to and from the 2) Bring What You Need To Avoid Going Back & Forth. Now that you have saved some precious time by finding a gym. Weekly Schedule: It’s 4 total weight training workouts per week (2 upper body and 2 lower body) done with a 2 on/1 off/2 on/2 off format.

Weight Training Frequency: Each muscle group/body part is trained to some degree once every 3rd or 4th day, making this a moderate frequency split. Best Suited For: Most of the population, most of the time.. Specifically, intermediate or advanced.

List of related literature:

You have the freedom to mix it up to fit your schedule: midday gym when the machines are available; weights at home on project-heavy days; basketball with friends on weekends.

“The Freelancer's Bible: Everything You Need to Know to Have the Career of Your Dreams—On Your Terms” by Sara Horowitz, Toni Sciarra Poynter
from The Freelancer’s Bible: Everything You Need to Know to Have the Career of Your Dreams—On Your Terms
by Sara Horowitz, Toni Sciarra Poynter
Workman Publishing Company, 2012

You have to take control of your schedule to make sure you get your workouts in, and that means organizing your time better the rest of the day as well.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Plan those longer workouts on days when you have more time, which for many is over the weekend.

“The Grain Brain Whole Life Plan: Boost Brain Performance, Lose Weight, and Achieve Optimal Health” by David Perlmutter, Kristin Loberg
from The Grain Brain Whole Life Plan: Boost Brain Performance, Lose Weight, and Achieve Optimal Health
by David Perlmutter, Kristin Loberg
Little, Brown, 2016

Busy athletes are prone to attempt stacking workouts over the weekend to make up for lost workouts earlier in the week.

“Training and Racing with a Power Meter, 2nd Ed.” by Hunter Allen, Andrew Coggan
from Training and Racing with a Power Meter, 2nd Ed.
by Hunter Allen, Andrew Coggan
VeloPress, 2012

With a seven-day rotation, it’s easy to ensure that the most timeconsuming workouts always fall on Saturday and Sunday, or whenever your days off from work or school happen to be.

“80/20 Triathlon: Discover the Breakthrough Elite-Training Formula for Ultimate Fitness and Performance at All Levels” by Matt Fitzgerald, David Warden
from 80/20 Triathlon: Discover the Breakthrough Elite-Training Formula for Ultimate Fitness and Performance at All Levels
by Matt Fitzgerald, David Warden
Hachette Books, 2018

If you know that you are always going to struggle getting those workouts in on Tuesdays because of meetings, kids, or other commitments, change all your speed workouts to Mondays.

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

If the coach chooses two workouts, use those for Monday and Wednesday.

“Complete Book of Throws” by L. Jay Silvester, Jay Silvester
from Complete Book of Throws
by L. Jay Silvester, Jay Silvester
Human Kinetics, 2003

The weekly schedule would then become similar to the nine-day weekly platform, in which the critical workouts don’t always occur on the same day of the week.

“Fast After 50: How to Race Strong for the Rest of Your Life” by Joe Friel
from Fast After 50: How to Race Strong for the Rest of Your Life
by Joe Friel
VeloPress, 2015

There is no standard way to arrange the week’s workouts.

“The Triathlete's Training Bible” by Joe Friel
from The Triathlete’s Training Bible
by Joe Friel
VeloPress, 2012

If your recreation department has an open gym on Saturday mornings, schedule a meeting then.

“Coaching Basketball For Dummies” by The National Alliance For Youth Sports, Greg Bach
from Coaching Basketball For Dummies
by The National Alliance For Youth Sports, Greg Bach
Wiley, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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83 comments

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  • I loved this video. i’m currently training for a half marathon and I can’t wait for it to be over. I’m so looking forward to lifting more and running shorter distances cause those workouts are what make me feel my best. you’re in great shape!!

  • I was taking fat loss pills and almost seriously harmed my health. Now I realise that diet is not pills and teas, but structured plan full of nutritionally rich foods. Visit NextLevelDiet and get a real diet, stop taking fuc*ing pills.

  • I started fitness a month ago and i love it but school is starting soon so i afraid that i can’t do my workout because of tiredness btw i am using nike training club app:( any tips?

  • Very informative and entertaining video. Ok I think I do know who you resemble now…Marion Cotillard! It’s awesome how some of your videos, you got few looks in one video and you resemble different actresses then. Are you a physical therapist or exercise physiologist student?

  • I would love to see a generalized beginner video JUST like this but utilizing at home stuff for those of us during covid that cant go to the gym but have hand weights at home

  • I relate so much to going with what I’m feeling for the day! I was losing motivation doing just weights because it felt like it was getting so repetitive… and I’ve switched it up a bit by adding some functional training in and now I’m really motivated again. I still mainly do weights as I’m trying to cut fat and get toned and that in itself is LISS for me.

  • Heey thanks sooooooooo much you were really detailed…��gosh i have been long for a way to plan my workout routine and most videos i watched they don’t get that much into specifics… Thanks again it has been very helpful

  • Am I a superhuman or something then? I work out 6 days a week and have been doing that since I started my fitness journey which was two months ago. I didn’t burn out. I just stopped working out when I couldn’t go on with the workouts anymore. I do an hour, Monday to Saturday every morning. Different workouts for different days, two of which involve lifting 5lb dumbbells. I’m not very strong lol. I’ve not had any issues just some muscle pain the next day from what the focus was the day before which is normal. What I struggle with more is the nutrition side. I eat pretty healthy throughout the day having my three main meals and then in the evening I just crave sugar and sometimes end up just ordering a takeaway�� I need advice on how to cut down on that until I just don’t have the urge to do it anymore.

  • Thank you for an awesome video I came across how to set up a scheduled routine I am a mom of three little kids are there are 15 and 17 months apart between three of them I have 303 I had three C-sections and I’m trying to get back in shape are used to be in shape and needs to train but now I am totally out of shape and I hadn’t done anything for 10 years my body fat is about 34% body fat which is a lot for my height I was wondering if you would be able to do a new video or something like what you did here but maybe with someone who had a C-section thank you

  • I actually never had energy enough for carrying a daily life even without exercise and hated every activity that made me move, even as a child (then i discovered I had anemic problems but that doesnt count as an excuse). I dont have any kind os muscular mass in my body (i cant even open up a bottle) and we cant even get into stamina and balance, its as bad. I hate work out with all my soul and even though im not overweight the reasons I’ve listed before are more than enough for me to start exercicing and stop being this lazy af sloth without any kind of willpower nor motivation about basically anything

  • When considering eating healthy, you have to try not to fall victim to modern fad diets. Extreme diet plans undoubtedly are a threat for your health, especially ones that seriously restrict your everyday nutritional intake. While they might induce rapid loss of weight, these diet plans are never a long-term solution for your waistline. It is best to look up Custokebon Secrets on google since it is not just another fad diet where you starve yourself.

  • I workout 6 days a week for 45 minutes. Which includes 30 minutes of cardio(ur first two videos for holiday workouts) and then 15 minutes of abs( ur third video for holiday workouts). I do some weight exercise too. Walk for around 10kms a day every single day. Still nit losing weigh. What should I do?

  • Stop wasting your time on calculating every single calorie. Visit Next Level Diet and check your calorie intake for FREE. You can choose any kinds of fruits, nuts, vegetables and meats and get personalized meal plan which contains only food you like.

  • This is amazing! I am now seriously looking into my workouts and getting healthy. Although, before I had no idea what to do, I’d just do cardio on the treadmill for 10-20mins and see if I can beat my time of consistent running/jogging than before. Then I’d do some of the exercises I had done in PE during high school and middle school (LOL). It helped with my weight loss, now I guess I have hit a plateau. So, I am setting myself a workout schedule. This is a good video to learn the basics.

  • Highly recommend this company https://www.sixpackabs.online/ for amazing products use my promo codebethany60 for 60% off your order thank you ��

  • Ah yes, one of your OG videos! Still full of great info and mentality. Well done Natacha, you’re a great inspiration to all your viewers:)

  • hi there! I just found your channel two days ago and really love your videos; your style, editing etc is really enjoyable to watch! hope you have a great day (:

  • Hi Natacha!! Is functional training considered resistance training? I watched your “lose fat build muscle” and I wanted to be sure:) Thanks

  • thank you for the video though simple, it has helped me refine my plan a bit. Because I understood the basic idea of split days and all that but wasn’t sure how to plan it out right nor how many exercises are even the correct amount.

  • Did you hear about NextLevelDiet? These guys deserve a medal. Their customized training and diet plan helped me change my life. I can’t thank them enough

  • I made my body transformation. I was able to lost 15lbs for only one month and finally started feeling healthy. I took plan from NextLevelDiet and followed their tips. Thank you #*Next Level Diet*

  • Thank you for this video! I’ve been working out regularly for the past year or so and although I know I feel my best because I’m pretty active, I haven’t seen much progress or change in certain areas of my body. I really need to make an organized schedule for my workout regimen, and I love calendars and lists too so I’m going to try it out

  • Mam how to breathe while running one youtuber told take breath from nose and exhale from mouth but earlier i inhale through nose and exhale through nose but now u tell me mam how should i inhale and exhale please help me

  • Your videos are so personal and I love that about your channel. You’re so happy and sweet, pretty and motivational! My favorite fitness YouTuber at the moment:) obsessed

  • Are you still customising workout plan?
    Because I’m really interested but in the website linked here I can see just your collection

  • Do you still customise workouts for people? I went on the website but I found just clothes collection.. thank you in advance for your reply

  • Anybody know what is Custokebon Secrets about? I hear most people lost lots of weight with Custokebon Secrets (do a search on google).

  • I’m going to film my first YT video tomorrow and I will be performing a workout routine I’ve made. This gave me more confidence to start, thank you ��

  • Great video, but Heidi did not explain what would be involved in cardio sessions. Is possible to incorporate cardio on intermittent days? For example, lift on Monday, running on Tuesday?

  • Hi.I just discovered your page recently and i really love and appreciate your content so so much.
    I would be grateful to you for the longest time if you can make a video on what exercises i can put into my workouts to make my CALVES SMALL AND LOSE FAT AROUND IT. I HAVE GIGANTIC CALVES. PLEASE PLEASE

  • Anyone tested out the Custokebon Secrets (just google it)? I have noticed many awesome things about this popular lose weight methods.

  • I read loads of great opinions on the internet about how exactly Custokebon Secrets can help you lost a lot of weight. Has anyone tried using this popular fat burn method?

  • Thank you so much! I’m literally so new to working out at home and this helps a lot. When all this quarantine is over, I’ll invest in a trainer. Any tips on where to find a trainer and how to pick the best one? Thanks so much

  • I’m slightly chubby. I wanna loose belly fat, arm fat and thigh fat. But I wanna grow my butt because it’s basically non existent, and I also wanna tone up and gain muscle. What would be best for me?

  • This is so unrelated to this vid but thank you Natacha! Lately I’ve been suffering from anorexia-bulimia-b.e.d. and i have a bad relation with foods. I really want to have a toned body and at first I thought eating less will help me but it made me fatter. Your vids about fast metabolism is everything�� now i guess I’m back on track on my weight loss

  • Someone told me about site called NextLevelDiet. Let me tell you something: This sh*t is really next level!!! Fat cells are leaving my body like never before. Goodbye belly fat. Welcome six pack.

  • I dont get bored. My problem, and this problem I’ve had for 10+ years now, is that I need to trust that the program is scientifically sound, and I dont have the time to research papers myself like that. I also need a complete 12 month plan that I can repeat every year with adjustments.

  • hey, I’m trying to find out how to make a good workout plan for me? I’m 15 years old, 65 kg and just looking to get tone in all areas. I just signed up for a gym as well, any help or tips?

  • I was very skinny and after changing my diet I finally started seeing results. I didn’t know anything about training and diet, but my friend told me for the website called NextLevelDiet and I just followed their diet and training plan. They have amazing tips 😉 check it out

  • You’ve helped me stay motivated through my workout journey. You’ve taught nutrition, and listening to your body. I’ll continue watching your videos!!

  • Just visit website Next Level Diet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack.

  • For my workout plan I have just gone through your videos and put stuff together that I can actually do in the gym where I live here in Arkansas, we dont have amazing gyms lol

  • Can I make a workout plan with YouTube videos in my workout playlists? I use lilly sabri workouts and I’m going to start using Pamela reif workouts.

  • Such a good tip about doing something that you enjoy when you aren’t feeling like working out. I think I tend to just force it but I would be much better off finding something that sounds fun that day

  • Hey Natacha! I’m trying to set up my own plan right now and I have about 3-4 days to workout currently. I mainly weight train and/ or do functional workouts but would like to incorporate some cardio for my heart/ health. Would you suggest doing cardio + weight training on the same day or do separate sessions? How should I mix and match the categories (cardio, functional, weight)? Thank you so much for your help!

  • Girls don’t like skinny boys! Get muscles like me. I got 3kg of lean muscle in one month. The secret is website called NextLevelDiet, because I followed their 30 days meal plan. IM FU**ING STRONG NOW!!!

  • does calisthenics fit into functional training? / And is functional training good for technique or sport performance (i.e. volleyball, basketball, and rockclimbing *what I do) like being what most coaches would say ‘explosive’??

  • I have watched almost all of your videossss, they are sooo good and precise! Now i feel more motivated to start with the gym, thankssssss for all the information and your routines:) xx I’m from Chile

  • You are one of the best fitness channels on YouTube because you are soooo relateable… Its really encouraging for people like me who can struggle with body image etc. to be motivated by someone like yourself who has body/ physique GOALS but works on it by eating enough calories and training in a fun and flexible way. Thank you so much for producing the content that you do xxx

  • If you ask me, it’s really hard to gain muscle and lose weight at the same time, but website called NextLevelDiet is great for that. They also calculate your BMI and calorie intake for FREE and provide you with diet meal plan and training plan.

  • Wow, you have amazing teeth. Oh Yes, and the information was also great. Building my own workout plan and making it work is super satisfying.

  • As expert, I do believe Custokebon Secrets can be great way to lost a lot of fat. Why not give it a shot? perhaps it’ll work for you too.

  • Hi! I love your videos. Could you please do a video on your journey to where you are now in terms of fitness? How much time did it take you to reach the level of fitness that you are at now. I would love to build muscle mass and be strong but I’m just beginning and love HIIT.

  • Should i do abs on my upper body days or add it in my lower body days? Because i saw people doing that but im confused, if it’s upper body why should i work them on my lower body days? I don’t know if that made sense ahaha i just want to get the best results i can

  • I play tennis sometimes, but I feel like I sweat more form the sun than from how we play. How do you play tennis and for how long?

  • I’ve been binge watching your videos the last couple days and I don’t think I ever can stop �� You are one of my fave youtubers now! have a Nice day ��

  • hey ive been watching your videos for quite a while now and ur progress amazes me! i wanted to know how you breakdown your training schedule? do you do full body functional training 4 days a week? what about cardio? abs? and do you have new macros now? and also can you post a video of a functional training full routine

  • Also, once you start working out you’ll wonder why one arm seems to better when you exercise both arms in a workout. For me, my left is less muscular because I do most of my day to day motions with my right hand. So open the door with your left hand, get something out of the fridge with your left hand, etc for a while except for tasks like pouring a drink where you might spill. My right arm still has more strength than the left, but this tip has helped me a bit. (Don’t worry though, nobody else is likely to notice. This was just a pet peeve of mine during my own journey.)

  • awesome content, love energy you give out, i found an article for those who are not already fit and in shape, check this out:
    https://zip1ink.com/9D

  • Love when you talk about being happy. I spent 6 months doing treadmill work outs and felt so depressed at the thought after about two months

  • Can you do a updated one for like working out at home? How do we divide up our days at home? And do we have to have like 2 leg days since we don’t have gym equipment and it’s not as heavy to see results?

  • Hi. You mentioned strength training, build muscle or endurance. But how about weight loss? What would be a workout plan to include muscle and lose weight.
    Thank you.

  • This vid just gave me life about overall “Life”…! So soothing to listen to. I understand and will take heed to the advices you’ve given. soooo informative… �� And I have a Big As Calendar �� that I’m gonna hang up and use now! Thankyou.

  • Not only I lost fat and gained muscle, but I feel more energized and productive throughout the day. My sleep has also improved drastically. Website called Next Level Diet really changed my life for the better.

  • I have allergies on many foods and It is hard for me to find a diet that doesn’t include particular foods. Then my friend sent me link to the website called Next Level Diet where I can get personalized meal plan only with food I select. My fitness journey has just started, what about you?

  • Maybe it’s first time when a girl fall in love with another girl�������� She’s so cute ����

    And really I was struggling to have a workout plan and you helped me A LOT Thank you ����

  • Hi I lost my period for 4 years and my mum told me to stop exercising, I kinda freaked out if I stopped exercising and continued eating my macros I would gain a lot right? I don’t want to stop exercise maybe turn to weights than cardio. How should I switch from cardio to weights? Slowly or cold turkey

  • thanks for the tips! sometimes im just to lazy to really think about my goals for fitness sometimes i just wanna work out loool but this helps a lot

  • I work full time and still in high school, I get work release so I leave at 10:30 but it’s hard to find time because then I’m always tired ��

  • This was very helpful! I’m gonna try and lose around 40-45 pounds and I need a customized workout plan made for me and my goals. Let’s do this ����❤️

  • i love how u emphasize on the importance of keeping the workout fun:) i didnt reli feel like lifting few days ago and instead i tried some functional workouts and felt so happy after it

  • Great video! So I’ve been walking almost everyday for almost an hour. I also have a physical limitation(femoral nerve/muscle weakness) so I am limited to what I can do. So I mainly walk because I find it therapeutic and it’s easier for me and I sometimes do hiit bike at home. But haven’t done much strength training so I’m trying to create a workout routine that combines everything without getting overwhelmed. I have a lot of weight to lose especially belly fat and having the physical limitation has discouraged me but I can’t make that an excuse. I’m welcome to any tips. Thanks.

  • 30 seconds in and I already like you.
    Thank you for your great advice. Im starting back to weight training after an injury which hasn’t allowed me to workout for almost a year.
    Im looking forward to checking out more of your channel.

  • So ive been going to the gym 2x a week for a month now and ive done the cardio machine and the weight thingy machines. Now next week we plan on checking out the weightlift room, now my question is, do we first random try everything out for a couple times and then slowly get a routine? Like lets say we do upper body on the firstday and lower body on the second day? Im nervous on how to start haha. I just dont know what im doing at all. All ive done now is cardio and then go on the weight machines for like 20 minutes and do random shit cause i have no routine yet and dont know what im doing

  • This is probably the easiest to follow workout plan video I’ve seen! I can’t believe you don’t have like 1m subs. 2 years late but it’s fine lol

  • 2 months ago, I was fat and had single. Now I have great body and a girlfriend. Coincidence? I wouldn’t say. Trust me guys, all you need is training and diet plan. You can get both from NextLevelDiet.

  • Imagine having everything you need for successfull body transformation in one place?! Yeah, it’s possible, the website called NextLevelDiet leaves you full-packed and ready for melting off those extra pounds.

  • Mam I see many videos but many videos not matching my work but your videos is matching my work mam I really vvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvv. Vvvvvvvvvvvvvvvvvvv excited to try your triks and really your tricks is vvv. Runing my work thanks mam really vvvvvvv. Thanks by mam uuuuuuuummmaaaa

  • Plz plz plz it’s my humble request to you that plz plz plz make a time table during lockdown for class VI plz plz plz plz plz plz plz plz

  • Mem main pdna toh chahti hu bt bhoot nid aati h book �� lekr bethti hu orr kuch time baad pdte pdte hi soo jati hu �� woh bhi 1-2 hours nhi blkii 6-7 hours km se km. So…. Ab kese follow kre esee main toh bhut zldi thak jaati hu

  • Please give toppers time table in lockdown I follow all the things you say I am 11 year old please let me know in class 6������������������

  • Mam plz make a video on how to make environment for studying and Mam at last I will say that your videos are very helpful for all of us but mam plz make my request possible

    And Thanks a lot

  • i wish i could lose but i just cant do it i dont have motivaton no one will help me and support me:( i gues i have o stay a fatty ur lucky u go a perfect body fml:'(