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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!

I do the BBG program, and am currently on BBG 3.0 (I think it goes up to 8.0). I’ve done the entire program twice — this is my third time through. There are lots of other programs within the app, but I love BBG cause it uses the smaller equipment I have (I don’t have big gym machines), it’s only 28 minutes, and it’s super effective. Read the posts above if you have more questions about the program!

My running schedule

Typically I run three days per week – Tuesday, Thursday, and Saturday.

Tuesday: 3-5 miles

Thursday: 3-5 miles

Saturday: 5-6 miles

During the summer, when our schedule is much more flexible, I’m running everyday on top of my BBG workouts. During the school year, I’m up at 6:00am to run before school drop off, so I run inside on my treadmill where it’s warm and safer for me to run when it’s pitch black outside.

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!

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My Weekly Workout Schedule

kettle ball in the home gym

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!

 

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.

 

 

IF YOU LIKED THIS POST, YOU MIGHT ALSO LIKE THESE POSTS

 

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  7. Jessica Perry says:

    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.

    On my non-gym days I mix it up with a walk/run outside, biking outside, elliptical, or even walking around my building at work over and over. Just anything to get my body moving and heart rate up. It’s been so great for my mental health and I’ve lost weight too. I used to feel gross when I would sweat, but now I actually like it – means I did something 🙂

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