Your Weekly Workout Schedule Is Here — With Printables and Everything!


Can’t make it to the gym? Or have absolutely no idea what to do once you’re there? We feel you. Working out is hard enough, let alone having to create a successful plan that hits all the important points. We’re here to help — think of us as your personal trainer for the week!

This one-week plan follows a trainer’s plan for success: three days of resistance training, one day of cardio, and one day for dedicated recovery. On your two “off days,” be sure to stay active with some LISS cardio, like going for a walk or leisurely bike ride. You can stagger the plan to whatever fits your schedule best, but we recommended giving yourself a rest day if you’re feeling particularly sore. And if you’re feeling like you have time to spare, go ahead and repeat one of the workouts.

Best of all, you can print each workout to take with you to the gym — or do the privacy of your own home. None of these workouts require much in the way of equipment; a pair of dumbbells is as fancy as it gets.


Full-Body Workout With Weights

Grab a heavy set of weights for a day of serious resistance training. Afraid of lifting? Keep in mind that building muscle is the best way to get lean and burn fat!

Click here for a printable PDF of this workout.

At-Home Cardio

We recommend running through this workout at least two times to give yourself a solid 20-minute session. Modify as needed, taking out jumps whenever necessary.

Click here for a printable version of this workout.

Add Some Weights to Your Arms and Abs Workout

Ready to feel ab-tastic? Reach for a set of medium-size weights to work both the arms and the core.

Click here for a printable PDF version of the workout.





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