It's great to start your week with a plan, this way you can become much more motivated for the week and you're less likely to fall off. Preparation is key and that's why we've made you a full week of workouts so you don't have to do the hard bit.
Give it a go and let us know how you feel at the end of the 7 days.
Monday
It's important to get moving first thing in the morning so get started with a quick walk round the block or a few star jumps and sprints in the garden then we're going onto:
Leg day
Warm up:
5 min incline walk
Glute activation :
- Donkey kicks (each leg) 4 x 20 reps
- Fire hydrants (each leg) 4 x 20 reps
- Hip thrusts with abduction 4 x 20 reps ( hold at the top for 30 seconds at the end of each rep.
- Monster walks 4 x 20 reps
Weights:
- Weighted barbel hip thrusts 3 x 8 reps
- Weighted sumo squats 3 x 8 reps
- Dumbbell reverse lunge (each leg) 3 x 10 reps
- Seated banded abductions 4 x 20 reps
Cool down:
10 minute walk
Stretch
Tuesday
Cardio
5k outdoor Run (or as far as you can manage) a great tip is to avoid planning a route and just run as far as possible, that way you have to walk back and burn those extra calories. Avoid looking at your watch if you have one as sometimes it can be off putting, just pop on some music and see how far you can go!
Wednesday
Upper body
Warm up:
- 10 min crosstrainer
Weights
- Lateral pull down 4 x 8 reps
- Rope pushdowns 4 x 8 reps
- Barbell shoulder press 4 x 8 reps
- Bent over row 4 x 8 reps
- DB lateral raises 4 x 8 reps
- DB fornt raises 4 x 8 reps
- DB curls 4 x 8 reps
- Bench dips 4 x 8 reps
Cool down:
10 min walk
Stretch
Thursday
Cardio
Try put a class whether it's at the gym or just by yourself on youtube. Try something fun like zumba or a dance workout. There's so much to choose from.
Friday
Hit / Core
Warm up:
10 min rowing machine
Hiit 1:
- Barbell sumo deadlift 3 x 40s
- DB thrusters 3 x 40s
- Mountain climbers 3 x 40s
- Plank jacks 3 x 40s
Hiit 2:
- DB Goblet squat 3 x 50s
- Burpees 3 x 50s
- Walkout to press up 3 x 50s
- Hollow hold
Cool down :
10 min walk
Stretch
Saturday
Take this as a rest day or if you still wan't to make it a full week try another 5k run or go on a long walk/hike.
Sunday
Finish off your week with a spot of yoga so you feel relaxed and recharged for the week.
Tweak these workouts to work for you, whether you want heavier weights with lower reps or lighter weights with higher reps. The main thing is to stay consistent and make sure it works for you.