Starting to get into a workout rut? Fear not! I am coming to the rescue by sharing this full workout plan to help you feel healthier and stronger right away.
If you are anything like me, coming up with a great workout routine can be challenging. Even as a Physical Therapist, I don't love making up my own programs. So I am laying this one out for you, simple and straight forward. All you need to do is make the commitment and start working your butt off!
This is an actual program that I created for myself leading up to our wedding. I wasn't interested in fat loss, just a way to tone everything up. This program focuses in on working specific muscle groups multiple times per week to help you start seeing results.
Before you dive into this routine, there are a few things I want you to keep in mind:
1. There is never a quick fix. If you are trying to get in shape by next week, not gonna happen. It takes hard work and consistency to see results with ANY program. Don't get frustrated if you don't see results right away, it will happen if you put the effort into it. Stick with it!
2. Everyone's body is different. This program is a generalized approach to full body strength training, but you still need to find what works for you. This program can serve as a great starting point, but if there is something that you don't like or doesn't feel right- change it! Make this your own so you feel good about what you are doing.
3. Do NOT be afraid of lifting. I know that the fear of "bulking up" is real, but this program is not designed to create those types of muscle gains. You will be building muscle strength while burning calories at the same time. Cardio alone will not produce the same results, but the combination of the 2 works like a charm.
4. Lose the scale! Weight loss can absolutely be an important part of your wellness journey, but please don't feel tied down to a certain number. Being healthy is not always about seeing numbers drop on the scale or losing weight. It is about feeling fit, healthy and in control of your wellness.
TONE UP WORKOUT PROGRAM
**This program is broken down into a 3 day rotation. Keep rotating between week 1 and week 2. Pick your weight accordingly but you need to start with low weight. You should be able to complete all exercise sets without compensating. You should also feel fatigued by the end, but not so much that you cannot perform the exercise with good form. Increase the weight when it starts to feel easy!
WEEK 1
DAY 1:
Warm up/ Cardio Bike x 20 min
Back Squat 4 x 10 reps
Bench Press 4 x 10 reps
Single Leg RDL 3 x 10 reps
Assisted pull ups 3 x 10 reps
(with bands or machine)
Single arm bicep curl 4 x 10 reps
DAY 2:
Warm up/ Cardio Bike x 20 min
Dead Lift 4 x 10 reps
Barbell Row 4 x 10 reps
Glute Thrusters 4 x 10 reps
TRX T’s 4 x 10 reps
Triceps Pull Down 4 x 10 reps
Push ups 3 x 10 reps
DAY 3:
Cardio Run x 40 min
Front Raises 4 x 10 reps
Lateral Raises 4 x 10 reps
Upright Row 4 x 10 reps
Assisted Pull Ups 4 x 10 reps
Core: (Rotate through 3x without breaks)
Front Crunches 20x
Side crunches 20x each side
Bicycles 20x each side
Butterfly kicks 30 sec up/down,
30 sec in/out
WEEK 2
DAY 1:
Warm up/ Cardio Run x 20 min
Back Squats 4 x 10 reps
Single Arm Bench Press 4 x 10 reps
with free weights
Lunge or curtsey squat 4 x 10 reps
with free weights
Assisted pull ups 3 x 10 reps
Barbell bicep curl 4 x 10 reps
DAY 2:
Warm up/ Cardio Bike x 20 min
Straight Leg Dead Lift 4 x 10 reps
90 deg Row with Pulley 4 x 10 reps
Lat Pull Down 4 x 10 reps
Skull Crushers 4 x 10 reps
Push Ups 3 x 10 reps
Sled Pushes 2x heavy weight,
2x light weight as fast as you can
DAY 3: (lighter weight today)
Cardio Run x 40 min
Front Raises 4 x 12 reps
Lateral Raises 4 x 12 reps
Overhead Press 4 x 12 reps
Push ups 3 x 10 reps
Core: (Rotate through 3x without breaks)
Double leg lower 10x
Russian twists 20x
with medicine ball
Sit ups/slow roll down 20x
with medicine ball
Planks- Front and side x30 sec each
Give it a shot and let me know what you think. Be sure to tag me @onpointewellness so I can see your hard work!!
Happy lifting!!
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