Our Go-To Weekly Workout Routine
Getting in shape, to us, is both mental and physical. We do our best to start off each day with a meditation via Headspace (whether it’s five minutes or ten), a quick workout, and breakfast – and let’s be honest, usually it’s a bagel and cream cheese. If you’ve been reading the blog for awhile or following us on Instagram, you know that we love to eat! We’re big believers in the fact that life is too short to not eat what you want – for us, that’s carbs & cheese – so staying on a consistent workout regimen helps us to never feel bad for eating and drinking what we want. Everything in moderation is the key to a happy & healthy life!
While we’ve tried many different workouts, we’ve recently started to perfect our workout-from-home routine. It’s the perfect mix of workouts to target your entire body throughout the week, it doesn’t take much time at all (30 minutes max each day!), and we’ve even worked in some outdoor time to help not only your physical body, but your mental well-being as well. Vitamin D and some fresh air can really do wonders and is truly a mood-booster that can’t be replicated – thank you, nature!
Take a look at our seven-day weekly workout routine, below! Since all of the exercises can be modified or advanced, we’ve found that we never dread any of these workouts… they actually make our day better and set us up for success each morning, making it easier to stay consistent: the key to seeing results. Of course, feel free to adjust to your liking! We start our week on Monday, but definitely make this routine work for you – it’s your body, your workout, and your life!
everything you need for an at-home workout
Day One: Lower Body (30 min total)
We love to start the week with the lower body! It’s a nice way to get the week started and helps burn calories throughout the day – so it “eliminates” our Friday pizza nights & weekend snacking and drinking. Even if it doesn’t completely cancel those out, it’s all about how we feel mentally, right? If you’re short on time, skip to the 20-minute video below, but if you have a full 30 minutes, we love to start out with the 10-minute glute-activation workout to really amplify the lower-body workout. Also, if you don’t have any equipment, don’t worry – we’ve done it without before & you’ll still feel the burn!
10 minute MadFit Glute Activation Workout
You'll need: booty band!
20 minute MadFit Leg/Butt/Thigh Workout
You'll need: booty band & 15lb kettlebell OR two 5-8lb weights
Day Two: Upper Body (25 min total)
Once you’ve worked out your lower body, let it recover & switch to upper body the next day! We’ve been doing this first 10-minute arm workout for years & it’s one of our all-time faves. Do your best to not pause – your summer arms will thank you! If you have more time and feel like you need more, add the second 15-minute workout. Trust us, your triceps will really feel both of these and you’ll get those nice, toned arms everyone wants!
10 minute Tone It Up Bikini Arm Workout
You'll need: 2-5lb weights
15 minute MadFit Upper Body Workout
No equipment needed except a bench, chair, or side table!
Day Three: REST!
We are all about taking the rest you need! Not everyone wants to workout every single morning – especially during the school or work week – so take some time to rest & relax. Either do absolutely nothing & sleep in – or work in a fun, easy yoga routine (we love Yoga with Adriene & the CorePower Yoga on-demand classes) if you feel like moving your body. Sometimes we’ll wake up at the same time and use the extra time to sip coffee for longer in bed, work on a grocery list, or browse Pinterest for positive inspiration!
Day Four: Abs! (about 25 min total)
After your day of rest, it’s time to put on some fun music and workout those abs! One of our favorites is the Instagram workout below. Basically it’s scissors (20x), L-crunches (25x right leg), butt-ups (15x), hip twists (30x), L-crunches (25x left leg), and bicycles (40x) – and then repeat that 2-3 times. She calls for repeating it four times, but we’ve honestly only ever done that once – it’s so hard, but hurts so good! If you’re feeling like you need more (and a break from abs), work in just one round of her butt workout!
Blogilates Covid Abs Workout on Instagram (2-3 rounds)
+ optional if you're feeling intense: 1 round of Blogilates Plump Pandemic Booty Workout on Instagram
No equipment needed!
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For those who would rather follow a video, we love all of these as well! Find what works for you – our goal with these was to find videos that we actually look forward to doing. No one likes doing abs, but these are quick, fairly simple, and will make you feel like you accomplished something without completely overworking yourself!
20 minute MadFit Total Core Workout
No equipment needed!
15 minute Tone It Up Ab Workout
No equipment needed!
No equipment needed!
Day Five: Full Body (20-30 min)
Day five is where it all comes together – full body… and it’s the last “official” workout of the week! We tend to switch this day’s workout up each week with one video based on what the body feels like it’s craving or how much time is available. This day is supposed to be fun and/or challenging – 100% depends on the mood – so no matter how you’re feeling on Day Five, here are some of our fave videos that we switch off between (the top two are the workouts we do most)!
30 minute PopSugar/Nike Fitness Strength-Training Workout
This one is a lot of fun and definitely challenging – perfect for when you have 30 minutes and want to feel like you did a “full” workout. We love Betina Gozo’s energy & positivity. This workout is also great because you can keep adding weight for a more intense workout, and you’ll definitely feel it the next day!
You'll need: 8-15lb weights for the first “slow” section & 5-8lb weights for the second “fast” section
25 minute PopSugar/Tone It Up Full-Body Workout
This was one of our first favorite full-body workouts – you start with lower body, move into upper body, and then do abs… and if you don’t do it for awhile, you’ll be surprised that doing it again the next time makes you sore in places you thought you’d already strengthened past the point of being sore. It’s an “easy” way to tone all of the big muscle groups!
You'll need: 5-8lb weights
20 minute MadFit Full Body Workout
We love this 20-minute workout because she never repeats a move! You’ll do 20 different exercises – most for 45 seconds on & 15 seconds off – so it really makes the time fly by!
No equipment needed!
30 minute PopSugar Full-Body Toning Workout
This is a new one we just discovered, but a lot of the moves are very dance-based, which reminded us of our dancer days! It’s a toning workout, but you’ll also get some cardio in!
No equipment needed!
20 minute PopSugar Dance Cardio Workout
This video is great when you’re pressed for time & just want to do something fun that will get your heart pumping. Once again, it reminds us of our dancing days & even though we don’t nail the moves like we used to, we just keep moving to get a little cardio in.
No equipment needed!
Day Six: Anything You Want!
Our Day Six falls on Saturday, so we usually have a bit more time to dedicate to a workout. Sometimes we’ll do an hour of TRX workouts to tone the arms & back (check out some on-demand classes here if you’re not sure where to start), but you can also take a class you love (think: SoulCycle, pilates, dance, etc.) or just do one of the full-body workouts above, a fun dance video, or a yoga video instead! If you belong to a gym or have a gym in your home or complex, Day Six is a great day to use the machines & equipments, or just go on a run or walk around your neighborhood! And if you happened to take two rest days instead of just Day Three, use Day Six to do whichever day you skipped. Once again, this weekly workout routine is really all about you, so make it work for you specifically!
Day Seven: Get Outside
Before starting the weekly workout routine all over again, we use the final day to either rest or get outside! Go for a swim in the pool or ocean, walk along the beach or at your local park, go for a hike along your favorite trail, jump on the trampoline, play basketball, tennis, soccer, kickball, paddle tennis, or whatever you feel like… just get your body moving and get outside to soak up all of that sunshine & fresh air. Listen to your body!
everything you need for an at-home workout
What are some of your favorite workout videos? Share them with us in the comments, send us an email, or DM us on Instagram! We’re always looking for fun ways to make working out the opposite of dreadful, and we can’t wait to hear from you!
For more wellness tips, find out how to survive social distancing & quarantine, discover tips for getting a good night’s sleep, and if you’re determined to workout in the mornings to start your day off on the right foot, read our 10 tips for becoming a morning person!