My Workout Routine (No gym membership needed!)
Happy Saturday! I hope you had an amazing first few days of November. I'm over here hoping I'm not the only one who's already dreaming of the feast I will be having in only a few weeks... But if you're like me and dreaming of those buttery dinner rolls and delicious deserts you may be also thinking of all those pounds you'll be gaining on Thanksgiving. Well what better time to cut back a few pounds before gaining them back at Thanksgiving! Today I'm going to be telling about my workout plan that I follow so hopefully you can get prepared to feast on Thanksgiving with no regrets!
So I follow a plan called Body Boss. It is a twelve week program full of HIIT workouts. It has a combination of bodyweight resistance exercises, jumping exercises, cardio, and unilateral (single sided) exercises. Listen, this exercise program is not for the faint of heart. I'm not going to lie, it is tough, but it is so worth it. And if you don't work out regularly yet don't pass up this blog post... this program also has a 4 week pre-course for those who aren't incredibly active, but want to start this program. I did the pre-course because I hadn't been working out consistently for over eight months, and I'm so glad I did it. If I would have jumped straight into the twelve week program I would have failed miserably. So here is and idea of what I do daily on this program.
- Warm Up: 4 minute run. I do this inside my apartment because it is pretty long and easy to run back and forth in. I also do this inside so I have absolutely no excuse to not work out due to bad weather. Now, if you aren't a runner you can always do jumping jacks or jump rope to get your heart rate up and your body warmed up.
- Workout: I do a set of 7 exercises for my legs and glutes for 7 minutes. After I finish my first set I catch my breath then do two more sets. I follow my Body Boss guide, but here is a good one I found online.
- Stretch: This is super important if you want to be successful in working out. In the past my biggest excuse for not working out daily was that I was too sore or that I was injured. The truth was that I wasn't stretching properly which invited soreness and injury. If you buy Body Boss they have a 7 minute cool down stretch that I do everyday, but you can always look up stretch sequences on Pinterest.
- Light Cardio: I usually try to keep it light Tuesday since Monday's workout makes me pretty sore. You can go for a walk, do some yoga, or go for a swim, but just make sure you do whatever it is for 20-30 minutes.
- Warm Up: 4 minute run
- Exercise: I do another 7 minute cycle 3 times, but on Wednesday's it is focused on arms and abs. Again, I use Bodyboss' circuit, but here is a similar one I found on Pinterest.
- Stretch: I do the same seven minute stretch as on Monday.
- Intense Cardio: Thursday's I do more intense cardio for 20-30 minutes. I usually go for a two mile run, but you can do the elliptical, go for a bike ride, or take a brisk walk.
- Stretch: Same as the other days.
- Warm up: 4 minute run.
- Exercise: I do a full body cycle and repeat it only twice. This cycle only has 4 exercises where I do 12 reps of each and cycle through as many times as I can within 6 minutes. Once the 6 minutes is up I catch my breath and then do it one more time. If you don't have Body Boss I'd recommend finding 2 lower body and 2 upper body exercises that challenged you from above and do those as I stated.
- Stretch: Again, the same as the other days.
On the weekends I rest because I know if I try and work out everyday I will get exhausted and give up all together. I feel it's better to work out five days a week consistently than seven days a week then give up after the first week or two. Haha! I hope this helps you get motivated!
*Also, since finishing Whole30 I've been counting calories. One of my favorite calorie trackers is the My Fitness Pal app. You will input all your info (weight, height, goal weight by date, etc...) and the app will calculate what your calorie intake should be. If you combine calorie counting and working out these next few weeks before Thanksgiving I can promise you that you will not regret the extra rolls you eat at the dinner table because you'll now have less rolls on your tummy. :)