Your Spring Fitness Plan

Your Spring Fitness Plan

  March 19, 2020    Pratik Bandagale

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Hi friends! I hope you’re hanging in there with everything going on. It feels like it’s been 400 days and it’s been like 6. My goal is to post as many resources as possible to get through the next few weeks, along with updates on how/what we’re doing and lots of fun distractions (at-home skincare recipes, meditation tips, etc). Please know I’m here for you and love to see everyone coming together to support each other during such a weird time. For today, since it’s the first day of spring, I wanted to repost this full spring fitness plan. You can do all of the workouts at home and it’s a mix of cardio, strength, flexibility, interval training and rest.

When I posted this fall fitness plan, the response was really amazing, so I thought it was time to share another full plan for you. This one has all of the work scheduled out for you, with all of the workouts below. Pin this post for later when you’re looking for some gym-spiration, or if you’re looking for a full balanced plan to follow. As always, talk with a doctor before making any fitness changes and honor your body. Modify and shuffle as needed!

Spring fitness plan:

Weekly schedule:

Sunday: Upper body and steady state

Monday: HIIT

Tuesday: OFF or gentle

Wednesday: Lower body and core

Thursday: Easy steady state

Friday: Total body workout

Saturday: OFF or gentle

 

*Steady state: 20-30 minutes of your favorite cardio at a moderate pace you can maintain for the entire block. You can run, walk, jog, spin, Stairclimb or dance.

 

Photo: Lindy Waddell

 

Upper body workout: 

Warm up 5-7 minutes, easy cardio

1) 3 rounds, alternating between:

Heavy chest press x 10

Bent-over wide row x 10

2) Strength blast: bodyweight push-ups (max 1 minute)

3) 3 rounds, alternating between:

Heavy biceps curls to overhead press x 10

Skullcrushers x 10

4) Strength blast: bodyweight triceps dips (max 1 minute)

5) 3 rounds, alternating between:

Seated row x 10

Bent-over fly x 10

6) Strength blast: medicine ball slams (max 1 minute)

Cool down and stretch.

 

Lower body and core workout:

Warm up, 5-7 minutes, easy cardio

1) 3 rounds, alternating between:

Heavy squats x 10

Weighted step-ups x 10 on each side

2) Cardio blast: Jump squats (max 1 minute)

3) 3 rounds, alternating between:

Walking lunges x 20 total

Heavy deadlifts x 10

4) Cardio blast: Jumping lunges (max 1 minute)

5) 3 rounds, alternating between:

Cable kickback x 10 (If you are at home, try hip extensions instead)

Cable step-out squat x 10 (At home: weighted squats)

*Do 3 sets on one leg, and then repeat on the other leg)

6) Strength finisher: 30 heavy hip raises (with barbell or flat plate)

7) Abs: 30 second plank x 3

Gliding disc pike – 30 seconds

Side plank with hip dips x 10 each side

Cool down and stretch.

 

Total body workout:

Warm up, 5-7 minutes, easy cardio.

1) 3 rounds, alternating between:

Lateral lunge to biceps curl x 10 each side

Squat to press x 10

2) 3 rounds, alternating between:

Deadlift and wide row x 10

Triceps dip and reach x 10 each

3) 3 rounds, alternating between:

Push-up x 10

Heavy bent-over narrow row x 10

4) Cool down and stretch.

 

Photo: Henry Young

 

HIIT:

Warm up for 5-7 minutes, easy cardio

Battle ropes: (or medicine ball slams)

30 seconds on, 30 seconds off for 10 rounds

= 5 minutes

Row:

300m row, 30 second rest for 10 minutes

= 10 minutes

*No rower access?? 3 rounds of 20 squat presses with 30 seconds of rest in between each round

Bodyweight (30 seconds ON, 30 seconds rest

for the following exercises):

Jump squats

Burpees

Mountain climbers

Side-to-side hops

High knees

= 5 minutes (can repeat to make it 10 min)

Cool down and stretch.

 

Photo: Lindy Waddell

OFF/gentle:

Go for an easy walk, enjoy a stretch, or take a restorative yoga class. I also love this stretch sequence (video), bedtime stretch, and this afternoon stretch.

 

To mix and match: check out all of the workouts on my fitness page! If you’re looking for upper body, total body, lower body, or core, you can click the links to each one to sub in one of these workouts and change things up.

 

For more home workouts, check out Les Mills On Demand. My link gets you 21 days free!

 

Happy spring. <3

xoxo

Gina

 

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