Ready to start toning up? We all need some form of weight resistance every day, whether at home using our own bodyweight, or at a gym using equipment.
Weight training helps bone health, confidence, strength, longevity, and aesthetic beauty!
Let’s get started! And if you need an accountability partner, please reach out!
WORKOUT WEEK – Using Bodyweight and Calisthenics
Day 1: Chest and Cardio
- Push Ups (on knees if need be): 4 sets of 8-10 reps
- Push Ups at an Angle (such as on a kitchen counter or chair): 3 sets of 10-12 reps
- Treadmill Cardio or Walk/Jog Outside: 30 minutes at a moderate intensity with varying incline levels if possible (warm up for 5 minutes, then increase intensity for 20 minutes, cooldown for 5 minutes) – or do the equivalent amount of time on a rebounder – or half walking and half rebounder.
Day 2: Back and Cardio
- “Supermans” – lie on the floor on your belly face down – and lift your arms and legs like you’re flying
- Dumbbell Rows (you can use a bottle of distilled water or almond milk or anything in place of weights if you don’t have weights at home – or use resistance bands): 3 sets of 10-12 reps
- Treadmill Cardio or Walk/Jog Outside: 30 minutes at a moderate intensity (as outlined above).
Day 3: Legs and Cardio
- Squats: 4 sets of 12-15 reps (or to failure)
- Stationary – Alternating Lunges: 3 sets of 10-12 reps per leg
- Treadmill Cardio or Walk/Jog Outside: 30 minutes at a moderate intensity (as outlined above).
Day 4: Shoulders and Cardio
- Dumbbell Shoulder Press (using dumbbells or water bottles or resistance bands): 3 sets of 8-10 reps
- Lateral Raises (same as above for weight resistance): 3 sets of 10-12 reps
- Front Raises (same as above for resistance): 3 sets of 10-12 reps
- Treadmill Cardio or Walk/Jog Outside: 30 minutes at a moderate intensity (as outlined above).
Day 5: Arms and Cardio
- Dumbbell Bicep Curls (using water bottles, dumbbells, or bands): 4 sets of 10-15 reps
- Tricep Dips (on a bench or chair): 3 sets of 10-12 reps
- Tricep Extensions (using dumbbells or water bottles): 3 sets of 10-12 reps
- Treadmill Cardio or Walk/Jog Outside: 30 minutes at a moderate intensity (as outlined above).
WORKOUT WEEK – If You Have Access to Gym Equipment
Day 1: Chest and Cardio
- Bench Press: 3 sets of 8-10 reps
- Dumbbell Flyes: 3 sets of 10-12 reps
- Push-ups: 3 sets of 12-15 reps
- Treadmill Cardio or Walk/Jog Outside: 30 minutes at a moderate intensity with varying incline levels if possible (warm up for 5 minutes, then increase intensity for 20 minutes, cool down for 5 minutes) – or do the equivalent amount of time on a rebounder – or half walking and half rebounder.
Day 2: Back and Cardio
- Lat Pulldowns: 3 sets of 8-10 reps
- Dumbbell Rows: 3 sets of 10-12 reps
- Back Extensions: 3 sets of 12-15 reps
- Treadmill Cardio or Walk/Jog Outside: 30 minutes at a moderate intensity (as outlined above).
Day 3: Legs and Cardio
- Leg Extensions: 3 sets of 12-15 reps
- Dumbbell Lunges: 3 sets of 10-12 reps per leg
- Squats (using dumbbells): 3 sets of 8-10 reps
- Treadmill Cardio or Walk/Jog Outside: 30 minutes at a moderate intensity (as outlined above).
Day 4: Shoulders and Cardio
- Dumbbell Shoulder Press: 3 sets of 8-10 reps
- Lateral Raises: 3 sets of 10-12 reps
- Front Raises: 3 sets of 10-12 reps
- Treadmill Cardio or Walk/Jog Outside: 30 minutes at a moderate intensity (as outlined above).
Day 5: Arms and Cardio
- Dumbbell Bicep Curls: 3 sets of 10-12 reps
- Tricep Dips: 3 sets of 10-12 reps
- Hammer Curls: 3 sets of 10-12 reps
- Tricep Extensions (using dumbbells): 3 sets of 10-12 reps
- Treadmill Cardio or Walk/Jog Outside: 30 minutes at a moderate intensity (as outlined above).
If you have any questions on any of these workouts, contact me or search for a demo on YouTube.
The Little Black Book of Workout Motivation is one of the most valuable books I’ve read about motivation. The wisdom doesn’t just apply to fitness, but I recommend you read it if you have trouble staying consistent with your goals.
Please comment below with any changes you’d like to see or future workout requests!
