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Maria’s Sample Weekly Workout

November 12, 2018

I workout 4-6 times a week at home, using online YouTube trainers.

Here, I’m sharing two sample weekly workout schedules – one “light” week and one “heavy”. “Light” for me is just enough weight and duration to get a good burn but not much after-effect. “Heavy” for me is enough weight and duration to make me sore for a couple of days. “Rest” days mean no weight training or body-weight workouts, but I may stretch, walk, or bike.

These are just samples; I build my weekly workouts from scratch usually on Sunday. I search for and organize the videos for the week into a playlist, then work through them in the mornings.

Considerations & Adjustments

In addition to the workouts, I dance 2-4 days a week, walk as much as possible, and stand to work.

Some days I don’t have as much time and will make adjustments such as:

  • Find shorter videos. You can get a good cardio session in in 10 minutes if you give it your all in a 10-minute HIIT (high intensity interval training) workout. The HASFit channel has incredibly efficient workouts and you can get a good burn in 15 minutes of strength training.
  • I move my rest-days around based on schedule and physical need.
  • On leg days, I can eliminate cardio, because I can work up a good sweat with a heavy leg workout.

My at-home workout stuff doesn’t take up much room. The adjustable dumbbells are my favourite investment.

For equipment, this is what I’ve got:

  • Yoga mat
  • Exercise ball
  • Powerblock adjustable dumbbells that offer me 7 to 35-lb options in 2.5lb increments.
  • Dumbells in 15lb, 10lb, 5lb, and 3lb pairs
  • A variety of exercise bands and toys that I have collected over the years

I hope you find this inspiring and achievable! I’ve also linked to my top-3 YouTube exercise channels at the bottom.

Week A: Light

Day 1: Arms

Day 2: Legs

Day 3: Back

Day 4: Cardio & Core

Day 5: Rest

Day 6: Full Body

Day 7: Light Cardio 

Week B: Heavy

Day 1: Arms

Day 2: Legs

Day 3: Back

Day 4: Cardio & Core

Day 7: Rest

Day 5: Full Body

Day 6: Light Cardio 

Day 7: Rest

Maria’s Favourites

HASFit – He’s an exceptional coach who puts together incredibly efficient workouts AND explains proper form very well. I like them best for strength training, and if you want a serious cardio workout, his Kickboxing videos will have you crying for mercy.

Fitness Blender – I like them best for cardio workouts, although they have strength training and stretching videos as well

SaraBethYoga – I love all her videos. Check out her yoga stretching videos and 7-day yoga challenge.