Weekly Workouts: January 2020

January starts off with an massive push of motivation. But by week three and four of the new year, most of us find ourselves relating to those “where’d my resolution go” memes. So I’m coming at you with another push – and a no-brainer way to take action. Here is a 7-day workout routine for all my girls trying to see some results from their hard work, burn some calories, and look (and feel) stronger.

When I left work today the temperatures had plummeted and the snow was coming down sideways…needless to say I was not feeling 100% motivated to get anything done. I knew the only reason I was heading to the gym was because my plan and my workout were already written down and waiting for me.

I know I’m not alone in that post-workout blah state. So I’m sharing with you exactly what I write up for myself to stay on target with my training goals: a weekly workout plan.

If you want to get stronger, burn calories and see some results…start here.

Weekly Workout Schedule: January 2020

Day 1 – Legs and Core

I focus on legs at least two days of the week. You’ll see a second leg day later in the week but you won’t be repeating exercises, so don’t worry about getting bored. Instead, you’ll start each leg day with a big, compound lift, follow up with some less intense but still highly-effective exercises and finish with isolated movements.

You’ll find core exercises in three of the next five workouts. The key to getting results from working your abs: treat them like any other muscle group. Don’t be afraid to “go heavy”. Try to hit from different angles to make sure you’re covering every part of the muscle group. Give yourself a break in between ab workout days so that they can recover.

Barbell Squats – 1 warm up set of 10 (body weight or bar only)
Barbell Squats – 5-6 sets; 4-8 reps
Barbell Hip Thrusters – 3 sets; 8-12 reps
Superset:
Curtsy Lunges – 3 sets; 10-12 reps
Single Leg Dead Lifts – 3 sets; 10-12 reps
Superset:
Single Leg Extensions – 3 sets; 10-15 reps
Cable Kickbacks – 3 sets; 10-15 reps
Giant Set: 3 sets; 15-20 reps each
Cable Oblique Twists
Decline Crunches
Plank Shoulder Taps

Day 2: Upper Body Push

You’ll split your upper body workout into two workouts this week. Today will focus on push movements using your chest, shoulders and triceps.

Push-Ups – 1 warm up set of 10
Barbell Chest Press – 4 sets; 6-10 reps
Superset:
Seated Dumbbell Shoulder Press – 3 sets; 10-12 reps
Incline Dumbbell Flyes – 3 sets; 10-12 reps
Superset:
Side Lateral Raises – 3 sets; 12-15 reps
Overhead Tricep Extension – 3 sets; 12-15 reps
Finisher: 2 sets; reps until failure
Triceps Cable Press Down (rope attachment)

Day 3: Rest Day

Take an active rest day or a full rest day, as needed!

Day 4: Legs and Core

As promised, here is your second leg day of the week!

Good Mornings – 1 warm up set of 10 (light weight)
Barbell Dead Lifts – 5-6 sets; 4-8 reps
Barbell Reverse lunges – 3 sets; 8-12 reps
Superset:
KB Swings – 3 sets; 10-12 reps
Step Ups – 3 sets; 10-12 reps
Superset:
Single Leg Curls – 3 sets; 10-15 reps
Cable Standing Abductor Leg Lifts – 3 sets; 10-15 reps
Giant Set: 3 sets; 15-20 reps each
Side Plank Hip Dips
Hanging Leg Raises
Russian Twists

Day 5: Upper Body Pull

Today you will focus on pull movements using your back, biceps and some shoulders.

Assisted Pull-Ups – 1 warm up set of 10
Barbell Row – 4 sets; 6-10 reps
Superset:
Wide Grip Lat Pull Down – 3 sets; 10-12 reps
EZ Bar Hammer Curls – 3 sets; 10-12 reps
Superset:
Face Pulls – 3 sets; 12-15 reps
Alternating Dumbbell Hammer Curls – 3 sets; 12-15 reps
Finisher: 2 sets; reps until failure
Reverse Cable Flyes

Day 6: Rest Day

Take an active rest day or a full rest day, as needed!

Day 7: HIIT or Rest Day

If you need another rest day, take it! This is a big workout week, especially if you are new to working out. If you feel up to it, take on this Tabata Challenge that I do every Saturday with my fitness class.

Tabata Protocol: Perform 20 seconds of the exercise at a very high intensity. Rest for 10 seconds. Repeat for a total of 8 times (4 minutes total). For this workout, you will alternate between 2 exercises for each Tabata set.

Set 1: 180 degree Pop Squats + Dumbbell Rows
Set 2: Mountain Climbers + Kettlebell Swings
Set 3: Cardio Step Ups + Dumbbell Thrusters
Set 4: Medicine Ball Slam + Plank Medicine Ball Pass