Making Here we are at Week day Workouts

 

MORNING ROUTINE!!! SCHOOL DAY vs WEEKEND

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Michelle Bridges Weekday Workouts Monday

Video taken from the channel: Penguin Books Australia


 

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

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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
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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
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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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14 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.