Let’s Create a Workout Schedule, Together
Yes, today is June. Yes, today is a Wednesday. Yes, I am late to the posting game for The Queen Buzz, but I have a really good excuse this time. Ever wake up on a Tuesday thinking it was a Monday and then realizing your internal calendar is wonky? So, my apologies to the vested Fitness Tips reader. To say I haven’t been up to my eyeballs in work would be a lie. I am, in fact, the most stressed out I’ve been in years and that’s due to a new job during a pandemic coupled with new expectations I’ve never had in the month of June.
Anyways, enough of the excuses. I am busy to say the least. For the past 2-3 weeks, I have been pulling 12-14 hour days, midnight emails, taking work home on the weekends, and even went as far as giving my personal cell out for quick and easy communication. Not my smartest choice. Since I have been so busy and exhausted, my workouts need to be planned and prepped ahead of time. Normally, I have some “idea” about what workout I want to do day-to-day, but lately, I need a plan heading into the week and planning for each day in order to stay focused and on task.
I have always been a planner, but to be honest, workouts sort of become something when I’m in the workout zone. I kind of know what muscles to work, but I choose exercises as I go because I have the time to change things up and try out new exercises. Lately, that is not the case. I need a schedule. Something I put together on a Sunday night just like how I tackle a work week. If you love to be organized and enjoy a more controlled workout, then pre-planned workouts for each day including exercises and time spent is the best way to get your daily fitness in.
As much as I love endless hours strolling through fitness equipment and trying out new moves, I need to go in with not only a plan but also a step-by-step workout so that I can get what I need done and in a timely manner. Check out my Fitness Schedule for this week which always incorporates “In Between Abs” (see earlier article)
Monday: Boulder Shoulders w/ Abs (4 sets x 12-15)- Standing Military Press (dumbbell/barbell); Seated Arnold Press; Lateral Raise; Banded Pulls
Tuesday: Dumbbell Glutes w/ Abs (3-4 sets x 12-15)- Pulse Sumo Squat, Step Ups into Back Lunge; Single Leg RDL; Hip Thrusts; Curtsy Squat; Single Leg Squat Pop Ups (use chair/bench)
Wednesday: Jello Arms and Walk the Dogs (4 sets X 10-12- heavier weight)- Concentration Curl (kneeling); Waiter Curl; Single Overhead Tricep Extensions; Bentover Tricep Kickbacks; 21s; Diamond Pushups (modify with incline)- Go for a 30-minute relaxing walk
Thursday: Back and Chest Burn w/ Abs (4 sets X 10-12- superset) Wide Grip Seated Back Row with Floor Chest Press (dumbbell/barbell); Close Grip Pulldown with Incline Chest Press; Bent Over Reverse Fly with Chin Ups (modify with Pike Pushup); Quick Pushups (finisher)
Friday: Full Body Friday (Run Through each exercise moving onto the next- dedicate as much time as you can- 30 min+) (10-12 reps) Weighted Walking Lunges; Wide Grip Bicep Curls; Leaning Back Rows; Burpees; Pushup Renegade Rows; Weighted Crunches; Weighted Side Bends
Saturday: Walk It Out (30+ minutes) Go for a neighborhood walk or walk in the park at a comfortable pace.
Sunday: Relax, Recoup, Regain- No exercise of any kind takes place. I use this day to hydrate, relax, stretch, and include a dose of Self Care.
No matter how busy your schedule is or how much time you don’t have, by creating a workout schedule with expected exercises will keep you focused on your fitness goal. Even though my workout seems intense, it can easily be modified with different exercises or less sets and reps. Whatever your fitness goal is, your number one goal is to make time to be healthy. Tune in later this week for BRAGworthy here on The Queen Buzz.
💛 Robin
