During our time away, I was able to stick to a similar routine to the one I have at home. Three to four mostly strength-centered workouts a week is my sweet spot right now and that’s what I ended up completing last week in Florida as well.
Week of Workouts: July 2021
Monday: Biceps, Triceps, Shoulders Workout
Taking myself through an arm workout is my favorite way to kick off the week! I will never get sick of the feeling of a solid upper body burner and this was a good one. I completed three rounds of three different triple sets that focused on my biceps, triceps and shoulders.
Tuesday: Metabolic Conditioning Workout
This workout was loosely inspired by an old Burn Boot Camp workout and was a sweat fest! I love a good circuit-style workout and took myself through as many rounds of the above exercises as possible in 25 minutes. I made sure to take some time to walk and stretch before and after this workout so I wasn’t jumping into these exercises without giving my muscles a little bit of time to warm up first. Also, I should probably note that I take 5 minutes or so before every single workout I do to warm up with bodyweight exercises, stretching, etc.
Wednesday: Rest
No workout for me on Wednesday other than a walk with Ryan on the beach!
Thursday: Chest + Back Workout
I completed this throwback PBF chest + back workout on Thursday and loved it! I actually swapped out the low rows for seated cable rows and the dumbbell pullovers for lat pulldowns since I had access to machines that made these exercises possible at the gym. Chest and back workouts have a way of lighting my whole upper body on fire and I love the way this workout left me feeling strong. When I was training clients back in Ocala, I remember a lot of the women I trained didn’t want to spend time training their chest or back but I tried to explain that neglecting these important muscle groups could cause muscular imbalances, injury and even bad posture. Don’t neglect training your chest and back, friends!!
Friday: Leg + Booty Workout
Never did I ever think a leg + booty workout would be my favorite workout of the week but this one was just SO good! I completed three rounds of three different supersets and one each superset was complete, I lit my glutes on fire with 30 heavy dumbbell bridges. My glues and hamstrings were sore for two days after this one!
Saturday: Rest
No workout for me on Saturday! I wanted to enjoy our last morning in Florida with my family and then we traveled back to North Carolina later that afternoon.
Sunday: Rest
No workout for me again on Sunday! Something about back-to-back rest days serves to really rejuvenate me and make me feel all the more excited and motivated for a workout the next day.
Question of the Day
What is your workout routine looking like these days?
I’m completing 3-4 workouts a week these days with an emphasis on strength training. I try to get in one day of upper body strength, one day of leg strength and one day of chest + back strength. Anything beyond that is just icing on the cake.
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Hi Julie, I am trying to get back into at home workouts after starting a new relationship and falling off the bandwagon mid-pandemic. Which of your workouts do you recommend if I have little to no equipment (I do have a medicine ball and 5 lb. weights plus a tufted bench that I use as a bench to do tri-dips, back workouts, etc.). Thank you!!!
Hi DJ! I have a whole category of At Home Workouts which you may find here: https://www.pbfingers.com/category/at-home-workouts-2/ All of these workouts require minimal equipment. I hope you can find something that pops out at you!! Also, I LOVE YouTube for home workouts — check out Nicole Pearce’s channel! She has a ton of home workouts that would be great with the equipment you described: https://www.youtube.com/channel/UCS1s_a-KeuxTgXiFD7PPrtA
Nice plan here. I was surprised that we actually follow a similar workout pattern (upper, lower, then back and chest). I been focusing recently on doing lots of pull-ups and my whole upper body strength has increased as well.
Just a quick question though – What’s your plan like for core training? Mine consists mostly of planks
Hi, Julie! Your blog is great! I’m a mom to 3 young children, and we live in hot Florida, so I’m finding it difficult to find time for workouts. I also don’t have much body strength exercise experience and have been limited to mostly cardio for most of the last 9 years (stroller walks with my kiddos). Any tips? What have you found works best for you with 3 young children? Thanks in advance!