To reap the benefits of regular exercise, you should find effective workout routines that you can easily follow. The key is to keep your body active by adding some form of movement. For example, stretching, cardio, and weight lifting. You can customize your workout to suit your body.
Effective Workout Routines, Balance Cardio, Strength, and Rest Days
Gam and Romano provide a draft seven-day workout schedule that can help you develop a regular exercise routine. It also includes a 7-day workout schedule:
- Monday: Cardio
- Tuesday: Lower body
- Wednesday: Effective training that focuses on the upper body and core
- Thursday: Effective training with active rest and recovery
- Friday: Lower body with a focus on the glutes
- Saturday: Upper body
- Sunday: Rest and recovery
Monday: Cardio Workout
You can start the series with a blood-pumping cardio workout. You can do aerobic activities like jogging, cycling, or walking for 45 minutes. Also, you can do it at a comfortable pace. If you don’t have a heart rate monitoring device, you can try exercising at a pace that feels challenging.
Tuesday: Lower Body Workout
Many people, especially women, avoid lifting weights for fear of making them look bulky. For this first session, you can target the lower body muscles, such as the glutes, quads, and hamstrings with four back exercises. You can do squats, deadlifts, hip thrusts, and lung exercises.
Wednesday: Upper Body and Core Workout
The next day’s effective workout routines include upper body and core exercises. You can warm up first and then target the triceps, biceps, and chest muscles of the arms using three different movements. You can try the bicep curl, triceps dip, or chest press. Do 10 reps of each exercise for three sets and rest one minute between each set. You can also add your favorite core moves, such as crunches, plank, and Russian twist.
Thursday: Recovery and Active Rest
Chances are you’ll wake up sore on Thursday. Therefore, you can rest and give your body a chance to recover and recharge. If you’re not too sore or tired, you can do some walking or stretching to relieve post-workout muscle tension.
Friday: Lower Body Workout with a Focus on the Buttocks
After a day off, you can flex your leg muscles by focusing on your glutes. To start this workout, you warm up your back with five resistance band exercises, such as bridge glue, clamshells, and squats for three rounds.
Saturday: Upper Body
For the last day’s workout, you can focus more on the back and shoulders. You can complete three sets of 10 reps each of push-ups and pull-ups. In addition, you can also complete weight training, namely shoulder presses, reverse flies, lateral raises, dumbbell single arm rows, and lat pull downs.
Sunday: Recovery and Rest
You can celebrate your hard week by giving your body time to recover. You can do some light yoga or stretching to prevent your muscles from becoming stiff or sore. These are the effective workout routines in one week that you can implement.