Last week, my BFF sent me a fitness request. I don’t know about you, but when my best friend asks for my help to make some health and fitness lifestyle changes I jump at the opportunity to help.
Rose’s request: A workout she could repeat on Monday, Wednesday and Friday, that could be done inside or outside, and that she could follow along with even if she didn’t have internet access. Instead of a video, she wanted a list of exercises she could complete to build strength as she re-starts her fitness journey.
She also requested a Tuesday/Thursday Workout, So that she could have a full week of workouts planned and ready. She finds that knowing exactly what to expect for her workouts, helps her stay on track.
While I absolutely love variety in my workouts, some people do better with a more structured routine. It helps them to recognize and track their progress. It can also be easier to stay accountable, when you have a set schedule.
If you would like to follow Rose’s Fitness and Weight Loss Journey check it out here: www.mychangeforaten.com
You can also find rose on Instagram: @rosebrunobailey
Workout #1: Monday, Wednesday, Friday
Level 1: 10 Reps
Level 2: 15 Reps
Level 3: 20 Reps
Equipment: Something to step up onto (a sturdy chair, bench or step will work).
Repeat up to 3 Rounds and pair with 15-30 Minutes Cardio of Choice.
Workout #2: Tuesday/Thursday
Level 1: 10 Reps
Level 2: 15 Reps
Level 3: 20 Reps
Equipment: A yoga mat.
Repeat up to 3 Rounds. Pair with 15-30 Minutes Cardio of choice.
Modifying and Intensifying:
As you become familiar with these workouts you may decide that you want to increase the intensity. A great way to increase the burn of your workout, is by adding resistance.
You can grab Dumbbells, a resistance band, or a weighted vest to add some bonus muscle sculpting to these routines.
Remember, the workout should challenge you. If you repeat these routines often enough that they start to feel “easy,” it’s time to switch it up and increase the intensity.
I hope you enjoy these workouts! Do you like the List format? Let me know in the comments below!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
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