Hello and welcome,
Earlier on my blog, https://my-fit-corner.com/weekly-workout-plan/, you could read about importance of planning your workouts due to specific condition, goals, time, etc.
In this post, I would like to share example of my weekly planner.
I exercise five days a week in most of the cases and here is a full week of my workouts for the last week.
I had 2 lower/upper body sessions and 1 total body session.
All of my sessions could be done from home or gym and all of them require some basic equipment. For this particular week I used kettlebells, bands and dumbbells.
Full week of workouts
As I’m early morning bird, Sunday afternoon is time when I make my fitness weekly planner.
Beginning of the week is reserved for lower body strength. I used kettlebell and band.
As you can see, first lower body workout was mostly glute and hamstring strengthening and protocol for this workout was:
- Deadlift 4*15
- Bulgarian split squat 3*10
- SS 3 sec goblet squat & Single leg deadlift 3*10
- SS Side lunge and glute hyper extension 3*10
- TS Swing, Single leg bridge & V ups 2*15
Additionally, my second lower body workout included more single side exercises. All things considered, balance and rotation was involved too.
- Split squat 4*10
- SS Deadlift & inner thigh leg lift 3*12
- SS Front and back lunge with rotation 3*8 & bear plank hold 30 sec
- SS Single arm hang squat clean & hamstring curl with sliders 3*12
- Seated leg raise aka PSOAS raise 2*15
Upper body sessions in this weekly planner
First session strength and tone entire upper body.
Kettlebell, pair of lighter dumbbells and 45 minute of my time was more than enough.
All listed exercises are in superset and very easy to follow.
- SS Single arm row & dumbbell reverse delt fly 3*8
- SS Upright row & alternate front raise 3*10
- SS Chest fly & Overhead triceps extensions 3*10
- SS Bent over wide row & biceps curls 3*10
- SS Side plank dip & Russian twist 3*10
Second and final upper body session was focused on chest, shoulder and core strength.
- SS Incline chest press 3*12 & chest fly 3*15
- SS Hang clean and press 3*10 & Push ups 3*12
- SS Single arm chest press & Pullover 3*10
- SS Lunge hold with chest press & palloff 3*10 – bands
- SS Sit ups with press 3*10 & Single arm farmers walk 3*30 sec
With this one I covered all of muscle groups for week, so total body workout was optional.
Optional total body workout was fast and sweaty after all.
All in all, cardio and mobility work is very beneficial for overall health.
I used jump rope and one one pair of 10 kg dumbbells.
At first, I did 2:30 min of jumping rope and than 5 reps of complex – side lunge (es), dumbbells to overhead, burpees with deadlift and high pull.
I repeted that 5 times.
As shown above, all of my workouts include core work.
Strengthening core should be most important goal and first priority for everyone.
For those who are not familiar with meaning for SS and TS in description, SS stands for superset and TS stands for triset. Superset means that you perform 2 listed exercises back to back, followed by a short rest or no rest if possible. In triset you perform three listed exercises back to back.
That would be my weekly planner. I hope you will try some of these workouts, together or separate.
I wish you all the best!
