I stick to this split every week (besides the extra rest day) so I hope you enjoy 🙂
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Week of workouts:
Monday:
20 min HIIT;
20 min lower body HIIT;
1 mile run
Tuesday: pull day:
Super sets of 8×12 exercises
Dumbbell curls x Bent over rows (each side)
AMRAP pull ups x lat pulls
Bent over rows (both arms together) x single arm dumbbell curls
Pull machines (I forget their exact names)
Stretch
5 min on the stair master
Wednesday: active rest day / yoga
Thursday: Leg day (heavy)
*On a normal day I would run 1-2 miles, do about 10 minutes of HIIT and then follow it up with 30ish minutes of lifting (heavier than monday) and primarily glute focused
HOWEVER on this day I woke up feeling very sore so instead I walked 2 miles and did some deep stretching and rolling instead
Remember: its about consistency and habits (one “less intense” workout won’t set you back from your goals!)
Friday: full body push day:
25 MIN HIIT – https://youtu.be/3p35bBbxNTk
Push workout:
8-12 reps (2 sets)
AMRAP pushups
Shoulder presses
Tricep extensions
Single dumbbell narrow shoulder presses
bench presses
Shoulder rows (this may be the wrong name I forgot the exact term for this exercise)
Saturday: rest day
Sunday: Long run – 5 MILES
Here are some of my favorite youtubers/channels for workout videos:
Sami clarke: https://www.youtube.com/c/samiclarke
Madfit: https://www.youtube.com/c/MadFit
Caroline girvan: https://www.youtube.com/c/CarolineGirvan
Nobadaddiction: https://www.youtube.com/c/Nobadaddiction
Growingannanas: https://www.youtube.com/c/growingannanas
business inquiries:
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Music:
Music by DJ GONZ – Say It Again – https://thmatc.co/?l=C99857C4
Music by Hebrew Chile – No More Sadness – https://thmatc.co/?l=F049443F
Music by Mr. Jello – A Love Note – https://thmatc.co/?l=4649EBA3
Music by Obie Hans – Floating Between – https://thmatc.co/?l=0A32429E
Music by VirgoZilla Beatz – Euphoria – https://thmatc.co/?l=F67CFBB1
Music by Nico Anuch – Nostalgia – https://thmatc.co/?l=4F21028C
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