Hi cuties, I thought I would put together a workout regimen that I'm going to try and follow this summer! Hopefully it's killer! Let me know what y'all think down below in the comments!
My plan is to run two miles with Zach, my husband, on Monday, Wednesday, and Friday. Hopefully I don't die on our runs in the mornings while trying to keep up with him.
On Tuesday, Thursday, and Saturday I'm going to run sprints for 15 to 30 minutes. While doing sprints I switch between 6 to 10 mph for 30 seconds then rest for 30 seconds walking on 3 mph. I find it best to always do the cardio to begin your workout and then core workouts at the end when you're the most tired.
For equipment I use a mat and dumbbells.
Monday is Back and Arms (with a 2 mile run)
Tuesday is Legs and Core with sprints for 30 minutes. Core workouts are different each time.
Wednesday is Back & Chest with 2 miles
Thursday is Legs, Arms, & Core with sprints
Friday is Back & Chest with run
Saturday is Legs & Core with sprints
Alternating Bicep Curls 4 sets of 16
Alternating Hammer Curls 4 sets of 12
Tricep dumbbell Extensions 4 sets of 12
Back & Shoulders
Dumbbell shoulder press 4 sets of 12 or Pull Ups 5 sets to max
Bent over two dumbbell row 4 sets of 12
Windmills 4 sets, 20 each side
Lateral Raises 4 sets of 15 (I usually do the fifth set at the beginning when I start)
Chest & Shoulders
Chest Press 4 sets of 12 reps
Push ups 4 sets to the max (mines 8 right now, hopefully that improves by the end of the summer)
Svend Press with a dumbbell 4 sets of 15
Deadlifts 4 sets of 12
Dumbbell Front Squat 4 sets of 12
Lunge with weights 4 sets of 20
Skater Lunge with weight 4 sets of 20
Core: Day 1
Plank 4 sets for 1 minute
V ups 4 sets of 20
Leg Lifts 4 sets of 20
Ball Crunch 4 sets of 20(in the image above)
Core: Obliques Day 2
Dumbbell side Bend 4 sets of 20 each side
Side Crunch 4 sets of 20 each side
Russian Twist with weights 4 sets of 20
Side Plank with dip 4 sets of 20 each side
Core: Strength Day 3
Sit ups 4 sets of 20
Handstand 4 sets 1 minute
Side Plank with a Twist & weight 4 sets of 20
Hollow body hold 4 sets 1 minute
If you're not tired by the end of the workout increase the time and the reps, or lower it, it is always up to you and what your body can handle.
I always do 4 sets and I change the reps according to how light or heavy the dumbbells that I have available are. For lighter weight I typically do 20-30 reps, with heavier weights 8-12 reps.
I wish y'all the best of luck! I will check back in at the end of every month to tell you my experience and how it's going. At the end of the Summer I'll upload my before and after. If you have any questions feel free to ask!