Weekly Workout Plan

After lots of conversations (and polls galore) with my ALP IG Stories family we all decided that sharing my fitness routine was the next step in my A Lacey Perspective on Life content. I have always been athletic until a knee injury in college and after that I have went in and out of fitness routines from yoga to dance classes and everything in between. As I have been educating myself about my mental and physical health I decided it was time to really make a permanent change. I have less aches and pains when my body is strong. I have a better handle of my anxiety, depression and OCD when I have a set routine and my body is healthy.

The first step was setting a weekly workout routine and meal planning. This leaves out the guess work each day on what you need to accomplish in the gym and what you are eating that day.

Before I go any further into explaining the graphic above I want to say that every single one of my fitness blog posts and graphics will be approved by a certified fitness trainer (Who also happens to be a very good friend and helped me build these routines for myself. What I share on here we have designed to be a more universal!). I am not looking to be thin or be a body builder or hit some weight goal, I am just looking to build healthy habits. I want to share my routines (I have many more detailed posts to come – legs day, arms day and elliptical HIIT) so that you can save them on your phone or on your Pinterest board to make your routines a little easier. You can also find my top fitness tips for 2018.

Lets break down my weekly workout plan (graphic above):

MONDAY: I like to start my week off with something easier like focusing on just cardio (and abs if I have the time). Monday is always the hardest to get yourself to walk into that gym but is the most important to get your week started off right. I am in love with an Elliptical 30 minute High Intensity Interval Training workout (I burn at least 300 calories in 30 minutes!) that I have been tinkering with. I will be sharing it here this week!

TUESDAY: I typically call this “legs day” when I’m talking on IG Stories, but really its the lower half of your body you focus on. When that posts comes (shooting for next week) I will explain and give you all the sets/reps you need. The reason you see the cardio after is you want your legs fresh for the strength training. If you feel like your legs need a bit of a warm up do a very low residence cardio for about 10 minutes.

WEDNESDAY: This should be a low-moderate level intensity to help allow the body to recover from your Monday and Tuesday workout.

THURSDAY: I typically call this “arms day” when I’m talking on IG Stories, but really its the upper half of your body you focus on. When that posts comes (shooting for next week for this one too) I will explain and give you all the sets/reps you need.

FRIDAY: Go take a fun class or rest. Rest is essential because we place strain on our muscles, tendons, ligaments, bones and joints so rest is essential to prevent injury.

WEEKEND: You can do HIIT if it is Saturday to allow enough rest time before you do it again on Monday.

My HIIT Workouts you can do with me:

30 Minute 300 Calorie Burn Treadmill Workout

30 Minute 300 Calorie Burn Elliptical Workout

20 Minute 200 Calorie Burn Stair Master Workout

Last, but certainly not least, make sure you have a good work out playlist. If you like some old 90s pop and hip hop (with a sprinkle of something new) feel free to follow my Spotify ‘Work It Out’ playlist.

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WORK OUT GEAR I'M ADDING TO CART

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19 comments

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That is such a great inspiration!

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This is a great schedule. I love HIIT classes, they are perfect for getting all the muscle groups in only 30 minutes!

XOXO
Cathy

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I will be sharing my Elliptical 30min 300cal burn HIIT tomorrow!

xo
L

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That sounds awesome!!
https://sugarcoatedbears.blogspot.com/

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ooh love this workout plan! I’ve been trying BBG- but may add a few of these things into my routine as well!

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Loved this post! I really enjoy working out and am always on the lookout for new routines to follow! Now if only my eating could stay on track!!

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I’m going to work on a post on my eating plans as well!

xo
L

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This sounds great and very inspiring! I need to work on mine.
Rita | http://www.styleroundtheclock.com

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I seriously need to get into a good routine with working out!!

-Morgan
How 2 Wear It [] http://how2wearit.com

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The best way to start is to have a weekly plan. Helps hold you accountable and prevent that now what do I do at the gym!

xo
L

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I’m on a barre workout plan right now but this would be perfect for me to do on my off days!

Megan | http://www.pipmegan.com

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Seriously I live on this little graphic once I made it! Sometimes I will take classes but hate that feeling of I need to go to the gym but don’t know what to do. Hope this helps!

xo
L

Reply

Thanks for these tips! I just pinned this for later.

xx, Tomi
http://goodtomicha.com

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Love this weekly plan!! Def a challenge!!!

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I totally may need to use this routine this week! I have been slacking on my workouts.

-xo, Azanique | http://www.lotsofsass.com

Reply

OK pinning this stat because I need to start working out lol! Thanks for sharing!

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