It’s no secret that the connection between moving our body and our overall health and wellness are intricately connected. Workouts increase blood flow, which helps our body heal, and it also increases the oxygen to our cells- which affects everything from our skin to our mental health. Give this weekly workout a try for one month, and commit to caring for your body inside and out!
Workout Overview
Goal: Maintain lean body mass
Duration: 4 weeks (can be repeated)
Frequency: 4-5 days per week
Focus: Strength training with cardio for fat maintenance
Equipment: Dumbbells, barbell, resistance bands, and bodyweight
For more information on how some of the exercises are completed, or for modifications, a quick search on Youtube can be a great resource if you’re unfamiliar or getting back in the workout world after a break!
Day 1: Full-Body Strength
Warm-Up:
5-10 minutes of light cardio (e.g., jogging, cycling)
Workout:
Squats (Barbell or Dumbbell) - 4 sets of 8-10 reps
Bench Press (Barbell or Dumbbell) - 4 sets of 8-10 reps
Bent-Over Rows (Barbell or Dumbbell) - 4 sets of 8-10 reps
Overhead Press (Barbell or Dumbbell) - 3 sets of 8-10 reps
Deadlifts - 3 sets of 8 reps
Cool Down:
5-10 minutes of stretching (focus on hamstrings, quads, shoulders)
Day 2: HIIT + Core
Warm-Up:
10 minutes of dynamic stretching or light cardio
HIIT Circuit (Repeat 4 times):
Jump Squats - 30 seconds
Push-Ups - 30 seconds
Mountain Climbers - 30 seconds
Burpees - 30 seconds
Rest - 1 minute between rounds
Core Workout:
Plank - 3 sets of 60 seconds
Russian Twists - 3 sets of 20 reps (each side)
Leg Raises - 3 sets of 15 reps
Cool Down:
5-10 minutes of stretching (focus on core, lower back, legs)
Day 3: Upper Body Strength
Warm-Up:
5-10 minutes of light cardio or dynamic stretching
Workout:
Pull-Ups or Lat Pulldowns - 4 sets of 6-8 reps
Incline Dumbbell Press - 4 sets of 8-10 reps
Dumbbell Rows - 4 sets of 8-10 reps (each side)
Lateral Raises - 3 sets of 10-12 reps
Tricep Dips - 3 sets of 10-12 reps
Cool Down:
5-10 minutes of stretching (focus on shoulders, chest, upper back)
Day 4: Rest or Active Recovery
Take a breather! Today is a rest day, or you can also do an active recovery day with light cardio (walking, cycling) for 30 to 45 minutes or a gentle stretch or yoga!
Day 5: Lower Body Strength
Warm-Up:
5-10 minutes of light cardio or dynamic stretching
Workout:
Deadlifts (Conventional or Romanian) - 4 sets of 6-8 reps
Lunges (Walking or Stationary) - 4 sets of 10 reps (each leg)
Leg Press or Squat Variation - 4 sets of 8-10 reps
Hamstring Curls - 3 sets of 10-12 reps
Calf Raises - 4 sets of 12-15 reps
Cool Down:
5-10 minutes of stretching (focus on hamstrings, quads, calves)
Day 6: Cardio & Core
Warm-Up:
5-10 minutes of light cardio
Cardio Session:
30-45 minutes of steady-state cardio (running, cycling, swimming)
Core Workout:
Bicycle Crunches - 3 sets of 20 reps (each side)
Plank with Arm/Leg Lift - 3 sets of 10 reps (each side)
Reverse Crunches - 3 sets of 15 reps
Cool Down:
5-10 minutes of stretching (focus on core, lower back, legs)
Day 7: Rest or Active Recovery
You earned it! Today is a stretching session, light yoga, or a low-intensity activity like walking. Your body is capable and it deserves a rest. Be proud of the work you’ve done!
Tips for Your Workout Journey Success
Nutrition: Ensure you're consuming enough protein and calories to support muscle maintenance. Most women need a minimum of 100g per day or more.
Recovery: Prioritize sleep and recovery to allow your muscles to repair and grow.
Progression: Adjust weights and intensity as needed to keep challenging your muscles.
Modification: Adjust workouts to your current fitness level so that workouts are challenging but within your ability. If something is sharp, sudden, or stabbing, pause and take the intensity or weight down a bit.
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