A daily breakdown of my workout schedule – the programs and apps I use, and how I stay motivated and in a good habit to exercise everyday.
My weekly workout schedule
I’ve been getting a lot of questions lately about my exercise routine and schedule, and although it’s always shifting a little bit, I thought I’d share what I’ve been doing the last few months.
My weight lifting schedule
Monday: Leg Day
Wednesday: Arm Day
Friday: Abs Day
I’ve been using the Sweat app for weight lifting, strength training, and toning for the last four years. It’s not for everyone, but I love it and have been super happy with the results. I’ve written a few posts about this app – you can check them out below!
- My thoughts on the BBG program
- A How-To Video for the BBG Sweat App
- Why I kept my subscription to the BBG sweat app after my free trial ended
- A whole year of exercising and how I stayed motivated
The Sweat app has changed a lot over the years, so the programs I’ve used in the past are no longer on the app, so I won’t bother mentioning those specifically.
For the last year I’ve done the PWR at Home program, which is currently in the app and is 52 weeks long with workouts 4 days a week. This program is all about weight training without the big gym weights. I only have free weights at my house, so this has been the perfect program for me and I really loved it. Each session was 45 minutes long, which was longer than I had time for most days, so I’d skip through some of the laps and move to the next activation. I typically tried to do 20-30 minutes and get through all the activations 1-2 times.
Now that I’m done with PWR, I’m trying the LIFTING at Home program, which has been awesome so far. The workouts are a little shorter, and it’s only 3 days per week again.
My running schedule
Typically I run or hike 6 days a week, with shorter distances on my weight days.
Monday: Run 2-3 miles or hike 1-2 miles on the treadmill (pace: 3.0, incline 15)
Tuesday: 3-4 miles
Wednesday: Run 2-3 miles or hike 1-2 miles on the treadmill (pace: 3.0, incline 15)
Thursday: 3-4 miles
Friday: Run 2-3 miles or hike 1-2 miles on the treadmill (pace: 3.0, incline 15)
Saturday: 5 miles
During the summer, when our schedule is much more flexible, I often exercise a little bit longer. During the school year, I’m up at 6:00am to lift weights before school the kids are up for school, and then I go for my run after they leave with the neighbors.
I use the Map My Run app when I run outside, and I love it to track my pace and my mileage.
My biggest advice to getting in a good routine with exercising
People ask all the time how I got in a good routine of exercising, and here’s my secret. Do it everyday. Do something everyday.
I used to say, “I’ll exercise 3 times a week.” But then I’d just continually push my workouts off a day until the week was through and I definitely hadn’t done three workouts.
Instead, set aside 15 minutes everyday to do something. Stretching, a youtube video, running up and down your stairs, jumping jacks, a walk or a run around your block…whatever works for you. But do it everyday. That’s what builds a habit!
I hope that’s helpful! Also here are links to everything in our gym.
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Thank you for your article. For years, I was used the “3-days a week” rule as well, However, during COVID, I found that I really needed to exercise each day to clear my head. Now, I exercise 6-7 times a week. A few of those are weight-lifting classes I take at the gym. I’ll even throw in a yoga class when I can.
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