The other day I was at the gym and I realized since I´ve had kids I haven´t gone to the gym during the weekend. Not because I don´t want to, but because I want to teach my kids (3 & 4) to enjoy exercise and so, on the weekends, we spend our time outdoors climbing trees, running around at the park or taking our tri/bicycles for a ride.

If you, like me, hit the gym Monday to Friday, here is a great workout combination to really make the most of your time at the gym. I make certain assumptions:

  1. You have 60 minutes at the gym; that´s 15 minutes in the locker room pre and post workout and 45 minutes to work out.
  2. You want to do both cardio and weights.
  3. Your objective is to lean out.

For this five-day workout, 4 of those days include weights and one is strictly cardio. Which cardio? The one you like best: swimming, treadmill, elliptical, bike… I don´t care which one it is, as long as you are keeping your heart rate between 65-70% of your max.

That being said, here is a great 9-5 workout, as I like to call it, and on the weekends, get outdoors and enjoy some fresh air!

Monday & Wednesday

Start off with 2 minutes of low intensity cardio to warm up: walk on the treadmill or the elliptical. You are then going to do 2 sets, 12 to 15 reps per set, resting 15 seconds between each set. You can use free weights or machines, whatever you prefer.

  • Squats
  • Lunges
  • Bent-over Row
  • Lat Pull Down
  • Biceps Curl
  • Crunches (each set to failure)
  • Reverse Crunches (each set to failure)

Once you are done with your weight workout move on to:

20 minutes of medium intensity cardio (65-70% heart rate) and cool down for 3-5 minutes. Make sure you stretch!!!!

Tuesday & Thursday

Once again you will start off with 2 minutes to warm up and get your blood pumping. This will be the same concept as your M&W plan: 2 sets, 12 to 15 reps of each exercise, resting 15 seconds between each set. Your choice: free weights or machines!

  • Bench Press
  • Chest Fly
  • Shoulder Press
  • Lateral Raise
  • Triceps Extension
  • Kickbacks
  • Russian Twist (each set to failure)
  • Bicycle Crunches (each set to failure)

Once you are done with your weight workout move on to:

20 minutes of medium intensity cardio (65-70% heart rate) and; Cool down for 3-5 minutes.

Friday

Friday is the day when I like to focus on my cardio and give a little extra time to that part of my workout. I usually mix up my cardio workouts to end my week on a great note and start my weekend with something fun and new. Most Fridays I try a cardio class like Zumba, Spin, or kickboxing, but if the class schedule does not fit my work schedule, then I will just hop on the treadmill, elliptical or a bike and spend 45 minutes on there.

I do try to mix it up to keep it fun. I like doing cardio, so unless I am getting ready to run a race then I tend to do something other than running on the treadmill. If the gym I´m using has a pool, then I really enjoy swimming since it is a full body workout. I find it is one of the best ways to stay in shape and for me, it allows me to totally disconnect mentally which is such a plus at the end of a busy week.

So what do I do on the weekends? I live in Barcelona, which has lovely climate and allows for a lot of outdoor time. The easiest thing for me to do is to put on my sneakers and go out for a morning run. I usually run for an hour. If I don´t get to my run I don´t stress. With the kiddos, we usually go to the park or the beach and we run around and jump and climb trees and play on the monkey bars. They are 3 & 4, so they have plenty of energy!

Enjoy your workout!

Your Monday to Friday Workout

Type: Full Body, Weight & Cardio Routine

Targets: Full Body

Equipment: Free weights

Level: All Levels

A great workout combination to really make the most of your time at the gym.

Important

Don't forget to include warming up, cooling down and stretching in your exercise plan.

Monday & Wednesday

Start off with 2 minutes of low intensity cardio to warm up

Squats - Sets: 2   Reps: 12-15

Lunges - Sets: 2   Reps: 12-15

Bent Over Row - Sets: 2   Reps: 12-15

Lat Pull Down - Sets: 2   Reps: 12-15

Bicep Curls - Sets: 2   Reps: 12-15

Crunches - Sets: 2   Reps: 12-15

Reverse Crunches - Sets: 2   Reps: 12-15

Monday & Wednesday Videos

Squats

Squats

Sets: 2

Reps: 12-15

Lunges

Lunges

Sets: 2

Reps: 12-15

Bent Over Row

Bent Over Row

Sets: 2

Reps: 12-15

Lat Pull Down

Lat Pull Down

Sets: 2

Reps: 12-15

Bicep Curls

Bicep Curls

Sets: 2

Reps: 12-15

Crunches

Crunches

Sets: 2

Reps: 12-15

Notes: (each set to failure)

Reverse Crunches

Reverse Crunches

Sets: 2

Reps: 12-15

Notes: (each set to failure)

Tuesday & Thursday

Start off with 2 minutes of low intensity cardio to warm up

Bench Press - Sets: 2   Reps: 12-15

Chest Fly - Sets: 2   Reps: 12-15

Shoulder Press - Sets: 2   Reps: 12-15

Lateral Raise - Sets: 2   Reps: 12-15

Tricep Extension - Sets: 2   Reps: 12-15

Kickbacks - Sets: 2   Reps: 12-15

Russian Twist - Sets: 2   Reps: 12-15

Bicycle Crunches - Sets: 2   Reps: 12-15

Tuesday & Thursday Videos

Bench Press

Bench Press

Sets: 2

Reps: 12-15

Chest Fly

Chest Fly

Sets: 2

Reps: 12-15

Shoulder Press

Shoulder Press

Sets: 2

Reps: 12-15

Lateral Raise

Lateral Raise

Sets: 2

Reps: 12-15

Tricep Extension

Tricep Extension

Sets: 2

Reps: 12-15

Kickbacks

Kickbacks

Sets: 2

Reps: 12-15

Russian Twist

Russian Twist

Sets: 2

Reps: 12-15

Notes: (each set to failure)

Bicycle Crunches

Bicycle Crunches

Sets: 2

Reps: 12-15

Notes: (each set to failure)

Friday

Take a cardio class like Zumba, Spin or kickboxing. If the class schedule does not fit it with your work schedule then hop on the treadmill, eliptical or a bike for 45 mins. Or, if you have access to a pool, swimming.

Notes

When exercising, do every exercise slow and controlled whilst squeezing that muscle group.

The most important thing to remember is that consistency is the key! As long as you are consistent with your training and nutrition the results will come.

Disclaimer

In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a health professional.

http://www.fitbodyhq.com/workouts/your-monday-to-friday-workout/

FitBodyHQ.com

Ana De Castro

Ana is an integrative nutrition health coach, personal trainer, group fitness instructor and bikini world champion. In her free time she is also a mom to a 3 & 4 year old and an agent to celebrity and Michelin-star chefs. She loves to eat and cook and you will often see her posting pictures of food on her twitter and instagram accounts.... Read More

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  • Kimmy

    I am new to the fitBodyHQ community and I am excited to try this Monday-Friday routine!!! I was a runner before and I have recently gotten rid of my gym membership and I have been looking for something to keep me motivated and on track. Wish me LUCK!!!!

  • You guys are really amazing,.Weekly workout plan is really a very good idea, some these can be done at home. Thank you. Keep it up.

  • Thanks for the information. I am looking this kind of plan. Thanks for sharing such an article. I’ll definitely gonna try this workout 🙂

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