weekly workout plan

Transformative Weekly Workout Plan

Are you ready to change your body, energy level and attitude for the better? Setting a weekly workout plan and sticking to it can transform you, especially when you pair it with proper nutrition starting with the 3 Step THRIVE Experience. Let’s get started!

Every weekly exercise schedule should include cardio to elevate your heart rate, weight training for toning and strengthening your muscles and flexibility training to protect your joints and ligaments to help prevent injuries. Most weekly regimens recommend working out six days a week and resting for one day.

A Seven-Day Exercise Regimen

If you’d like to take your body transformation to the next level, follow this structured six-day weekly workout plan.

Day 1 and 2: Strength Training and Toning

Kick off the week with two split strength training days: one for upper body and the other for the lower body. Plan to spend up to an hour per workout. Switch up your routines every month or so to keep your muscles challenged. 

Day 3: Low Impact Exercise 

For day three, allow your body to recover from its two previous days with a low-impact workout like swimming laps, pilates or yoga.

Day 4: High-Intensity Interval Training

Save time while burning a lot of calories during a high-intensity interval training workout on day four. All it takes is 20 minutes of doing your favorite cardio activity at full capacity interspersed with small breaks of slower versions of the same movements.

Day 5: Full Body Strength Training

Hit the weights again on day five but involve your entire body this time, from your shoulders to your calves.

Day 6: Cardio

On day six, run or cycle for as many miles as you feel like you can. This steady-state cardio has health benefits and has been proven to help people live longer.

Day 7: Rest

A rest day allows your body to recover, adapt and become stronger for the following week’s workouts. And besides, you deserve it. 

Use Proper Nutrition For The Best Results 

Weekly exercise regimes can, and should, be optimized with proper nutrition. To fill nutritional gaps that your healthy diet doesn’t cover, incorporate the THRIVE Experience’s 3 Steps to your morning routine. THRIVER Becky Dodd says she lost 120 pounds in 2.5 years thanks to her new THRIVE routine combining THRIVE with regular exercise. “With my THRIVE Experience, working out 4-6 days a week, a low carb diet as well as using THRIVE Balance every night, my entire attitude changed on how I viewed and loved myself.”

Improve your body and mind like so many other THRIVERS have by incorporating one of these weekly workout plans into your life and getting daily support from the THRIVE Experience.

You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.

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