A Sample 7-Day Workout Routine
When creating a weekly workout routine, it’s important to keep a few key elements in mind. “Remember to stay hydrated, focus on proper form during exercises and gradually increase intensity as your fitness improves,” says Lara Heimann, a physical therapist, yoga instructor based in California and Massachusetts. Below, she offers a sample 7-day fitness schedule, including specific exercises for stability, mobility, resistance and cardiovascular training.
See my recommendations in italics to help you achieve similar exercises at home without equipment. If the sets or reps listed below are too difficult, honor your current strength level and work your way up over time.
Monday: Lower Body Strength Resistance Work
Use handheld weights or machines. For squats and lunges, keep your weight in your heels or the center of your feet to prevent your knees from extending past your toes.
Squats. Three sets of 10 reps
Lunges. Three sets of 12 reps (each leg)
Hamstring curls. Three sets of 12 reps
At home, substitute deadlifts, donkey kicks or hip presses with feet on the floor or a wall.
Calf raises. Three sets of 15 reps
Tuesday: Cardio and Core
Run, hike or cycle. 45 minutes
Plank. Three 30-second sets
Forearm plank with twists. Three sets of 15 reps
Mountain climbers. Three 1-minute sets
Wednesday: Cardio and Mobility
Yoga. 30 minutes incorporating hip, shoulder, spine and ankle mobility movements.
Walk briskly. 30 minutes
Thursday: Upper Body Strength
Use bodyweight for push-ups and then handheld weights or machines.
Push-ups. Three sets of...........READ MORE