Hi friends! How are ya? How’s the week going so far?? I’m so excited that spring is officially here, and I have a full fitness plan just for you: a mix of cardio, strength, flexibility, interval training and rest.
When I posted this fall fitness plan, the response was really amazing, so I thought it was time to share another full plan for you. This one has all of the work scheduled out for you, with all of the workouts below. Pin this post for later when you’re looking for some gym-spiration, or if you’re looking for a full balanced plan to follow. As always, talk with a doctor before making any fitness changes and honor your body. Modify and shuffle as needed!
Spring fitness plan:
Weekly schedule:
Sunday: Upper body and steady state
Monday: HIIT
Tuesday: OFF or gentle
Wednesday: Lower body and core
Thursday: Easy steady state
Friday: Total body workout
Saturday: OFF or gentle
*Steady state: 20-30 minutes of your favorite cardio at a moderate pace you can maintain for the entire block. You can run, walk, jog, spin, Stairclimb or dance.
Upper body workout:
Warm up 5-7 minutes, easy cardio
1) 3 rounds, alternating between:
Heavy chest press x 10
Bent-over wide row x 10
2) Strength blast: bodyweight push-ups (max 1 minute)
3) 3 rounds, alternating between:
Heavy biceps curls to overhead press x 10
Skullcrushers x 10
4) Strength blast: bodyweight triceps dips (max 1 minute)
5) 3 rounds, alternating between:
Seated row x 10
Bent-over fly x 10
6) Strength blast: medicine ball slams (max 1 minute)
Cool down and stretch.
Lower body and core workout:
Warm up, 5-7 minutes, easy cardio
1) 3 rounds, alternating between:
Heavy squats x 10
Weighted step-ups x 10 on each side
2) Cardio blast: Jump squats (max 1 minute)
3) 3 rounds, alternating between:
Walking lunges x 20 total
Heavy deadlifts x 10
4) Cardio blast: Jumping lunges (max 1 minute)
5) 3 rounds, alternating between:
Cable kickback x 10
Cable step-out squat x 10
*Do 3 sets on one leg, and then repeat on the other leg)
6) Strength finisher: 30 heavy hip raises (with barbell or flat plate)
7) Abs: 30 second plank x 3
Gliding disc pike – 30 seconds
Side plank with hip dips x 10 each side
Cool down and stretch.
Total body workout:
Warm up, 5-7 minutes, easy cardio.
1) 3 rounds, alternating between:
Lateral lunge to biceps curl x 10 each side
Squat to press x 10
2) 3 rounds, alternating between:
Deadlift and wide row x 10
Triceps dip and reach x 10 each
3) 3 rounds, alternating between:
Push-up x 10
Heavy bent-over narrow row x 10
4) Cool down and stretch.
HIIT:
Warm up for 5-7 minutes, easy cardio
Battle ropes: (or medicine ball slams)
30 seconds on, 30 seconds off for 10 rounds
= 5 minutes
Row:
300m row, 30 second rest for 10 minutes
= 10 minutes
Bodyweight (30 seconds ON, 30 seconds rest
for the following exercises):
Jump squats
Burpees
Mountain climbers
Side-to-side hops
High knees
= 5 minutes (can repeat to make it 10 min)
Cool down and stretch.
OFF/gentle:
Go for an easy walk, enjoy a stretch, or take a restorative yoga class. I also love this stretch sequence (video), bedtime stretch, and this afternoon stretch.
To mix and match: check out all of the workouts on my fitness page! If you’re looking for upper body, total body, lower body, or core, you can click the links to each one to sub in one of these workouts and change things up.
Leave a comment below with a spring fitness goal!! I’ll pick a lucky winner for a Lorna Jane tank top of their choice.
Also, I hope you’ll join me for our upcoming barre bootcamp! I’m trying to figure out a date for the official launch, so please let me know if you prefer mid-April or late April. If you’d like to be one of the first to find out (there are only 100 spots), be sure to sign up for my newsletter below (where it says “I want in!”).
Happy spring!! <3
xoxo
Gina
Wearing:
Gray twirl Lorna Jane Tank
lululemon printed shorts (love that these are a little longer)
Original article and pictures take fitnessista.com site
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