Happy Monday!

Last week was crazy busy with gym stuff so my social media and blog had to take a little break. Which always seems to bring me a step back. Some people think I just blog, but I actually own a gym with my husband that requires attention, too! I hope to post as much as possible, so thanks for sticking around!!

So this week I wanted to share my weekly workout schedule. Each of these workouts will be 30 minutes long, HIIT, fat burning, and toning. It doesn’t matter what level of fitness you are, you can modify these and take them at your own pace!

If this is something you enjoy, let me know!! It’s something I’d love to keep sharing!

WEEKLY WORKOUTS: 

---

Some of these workouts require equipment such as dumbbells, bosu ball, or bands and some are no equipment!

Monday Upper Body: 

1. Bent Over Rows W/ Dumbbells – 30 seconds
2. Squat Curls – 30 seconds
3. Push-Up W/ Dumbbell Twist (refer to Instagram video) – 30 seconds
4. Jumping Jacks – 3o seconds
5. Upright Row into Shoulder Press – 30 seconds
6. Plank Bridge W/ Plank Jack – 30 seconds
7. Flutter Kicks – 30 seconds
   —————————————-
   Complete each exercise for 30 seconds, one right after the other. Take a 60-90 second rest in between each round. Repeat circuit 4x.

---

Tuesday Cardio + Core: No Equipment

1. Star Jumps – 30 seconds
2. V-Ups – 30 seconds
3. 10 High Knees into 1 Burpee – 30 seconds
4. Plank – 30 seconds
5. Jump Squats – 30 seconds
6. Side Plank – 30 seconds
7. Mountain Climbers – 30 seconds
8. Other Side Plank – 30 seconds
   —————————————
   Complete each exercise for 30 seconds, one right after the other. Take a 60-90 second rest in between each round. Repeat circuit 4x.

---

Wednesday Leg Day:  weights are optional in this workout but If you have access to them, I would recommend! 

1. Power Back Lunge – 30 seconds
2. Switch Legs – 30 seconds
3. Hip Bridges – 30 seconds (10 feet together, 5 single leg, 5 other leg, repeat)
4. Split Squat – 30 seconds (use a chair if you don’t have a box)
5. Switch Legs – 30 seconds
6. Band Work – 1 minute (place resistance band right above knees and walk 5 steps one way and 5 back. Followed by 5 jump squats and repeat)
7. Plank Step Out’s – 30 seconds (this should be a quick movement but if you have bad form in your plank, go slow or go on your knees)
8. Hamstring Walkouts – 30 seconds
   —————————————-
   Complete each exercise for 30 seconds (unless stated otherwise), one right after the other. Take a 60-90 second rest in between each round. Repeat circuit 4x.

---

Thursday Upper Body: No Equipment 

1. Push-Up Mountain Climbers – 30 seconds (10 mountain climbers – 1 push up – repeat)
2. Tricep Dips – 30 seconds
3. High Plank Hold – 1 minute
4. Burpee Tuck Jumps – 30 seconds
5. Plank Shoulder Taps – 30 seconds
6. Lateral Arm Circles – refer to this video for reference (add 5lbs if you have them)
7. Tricep Extensions or Plank Bridges – 30 seconds
   —————————————-
   Complete each exercise for 30 seconds, one right after the other. Take a 60-90 second rest in between each round. Repeat circuit 4x.

---

Friday Full Body:

1. Burpee Inchworm – 30 seconds
2. Bicep Curls 30 seconds – 10 regular – 10 hammer curls – repeat
3. Bosu Ball Toe Taps – 30 seconds
4. Bosu Ball Squats – on either side of the bosu ball, whichever you are able to keep balance, (flat side being harder) hold a dumbbell in hand squat while keeping core tight. 30 seconds
5. Bicycles – 30 seconds
6. Alternating Lunges – 30 seconds (hold a dumbbell above your head for added shoulder burn)
7. Tricep Extensions – 30 seconds
8. Plank Jacks – 30 seconds
   —————————————-
   Complete each exercise for 30 seconds, one right after the other. Take a 60-90 second rest in between each round. Repeat circuit 4x.

I hope you enjoy this week of workouts! Please let me know if you do any or all of them!

Have a great week 🙂

all my love,

P.S. – TRY 7 DAYS OF AT HOME WORKOUT VIDEOS FOR FREE! – @FITFREEDOMLAB