Creating A Weekly Workout Schedule You’ll Stick To

Many of you want to know what an effective workout schedule looks like. We’ve developed a well-balanced and comprehensive weekly workout schedule that we follow consistently. Following this split has helped thousands of our members become stronger, fitter and leaner. Let’s take you through our full week of what working out with us looks like!

Monday:

Lower body strength (30-60 minutes)

Our body is primed for a great lower body workout after the weekend. Strong legs are essential for everyday activities getting in and out of chairs, walking, running, climbing stairs, and standing for extended periods. Lower body workouts are also effective calorie burners due to the larger size of leg muscles. This means that the muscles consume a substantial amount of energy, resulting in a higher expenditure of calories during these workouts. Squats, lunges, glute bridges, Romanian deadlifts and split squats make regular appearances in our lower body workouts.  

Tuesday:

HIIT (20-35 minutes)

After a long workout on Monday, we like to do a shorter workout the next day. HIIT workouts involve short bursts of intense exercise followed by brief recovery periods. The high intensity of these workouts increases your metabolism and helps your body burn fat. What’s more, your metabolism stays elevated even after your workout, when you are at rest. Our first HIIT session in the week usually consists of more bodyweight and cardio-based exercises. Sprints, high knees, mountain climbers and burpees are some of our go-to’s. 

Wednesday:

Yoga (30-60 minutes)

By the time the middle of the week rolls around around, our body is craving a good stretch and a lower-impact workout! Yoga is a great way to stay active while still allowing your body to recover. Yoga improves flexibility and mobility. This reduces the risk of injury and helps you move better during your other workouts. Yoga also enhances balance, strength and stability, all of which can improve your overall functional fitness. Don’t underestimate yoga as an easy or boring workout. We work up a good sweat and feel so strong after a yoga session! 

Thursday:

Upper body+core (30-45 minutes)

Our lower body is usually pretty sore after our workouts on Monday and Tuesday. We give our legs a break for a few days and instead focus on our upper body. While training your upper body will lead to a more toned and sculpted physique, it is also important to improve posture, spine health and stability. Some of our favourite upper body and core exercises include pull-ups, push-ups, rows, planks and dead bugs. 

Friday:

Full body strength (30-45 minutes)

Crushing this at the end of the week feels like such an accomplishment. Full-body workouts target multiple muscle groups in a single workout and will challenge both major and minor muscles. Therefore, they are very effective in promoting overall strength, endurance, and stability. The recruitment of various muscle groups will also boost your metabolism and help you build lean muscle. Our full-body workouts usually include squats, deadlifts, bench presses, and rows. 

Saturday (optional):

HIIT (20-35 minutes)

On Saturdays, we want to get any workouts done fast so that we can enjoy the weekend. HIIT sessions are perfect for this because they are so time-efficient. The high intensity of these workouts means you get to achieve the same benefits of longer workouts in a short amount of time. During our second HIIT session of the week, we like to focus on more strength-based exercises and will use more weights or resistance. This not only helps to improve cardiovascular health but will build lean muscle as well. 

Sunday:

Active recovery (60-90 minutes)

We like to end our week with a rest day. But this does not mean that we sit on the couch the whole day! Instead, to like to do some lower-intensity movements such as walking, jogging, cycling, hiking and foam rolling. Active recovery days are a great way to get outside and move with others. These activities not only help our bodies recover from the week's workouts but also keep us motivated and excited for the next week of workouts. 

There you have it, a full week of workouts! Give this schedule a try and let us know if it helped you get the results you want. Remember that fitness is a journey, not a destination. Each workout brings you one step closer to a healthier and happier you!

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