Strength Classes, Cardio Fitness, Yoga + Personal Training

How to Plan a Week of Workouts

I see so many people doing whole body strength workouts back to back or high intensity workouts back to back.
Working out is amazing! My workouts are my sanity, my antidepressant, my saving grace. At The Mix we are all about finding what you love.
If strength training is what love that’s awesome!
If you are doing strength training workouts and you are truly getting to muscle fatigue and challenging your body at each workout then you are reaping huge benefits:
-Boosted metabolism
-More durable body
-Better Posture
-Less body aches and pain
-Improvement in sports and in your daily activities
But if you want to reap these benefit then you have to give you body time to recover in between workouts.
If you are doing strength workouts two or three days in a row you are just breaking down your body and you are not building that lean muscle mass that creates that boosted metabolism and other benefits mentioned above.

What does a balanced week look like?

So how do you design a week of workouts that is ideal for:
Building Strength
Boosting your metabolism
Feeling good
Preventing Injury
Follow these simple guidelines: 
  • Find what you like
  • Schedule in 2-3 strength workouts each week with at least one whole day in between
  • Schedule in some high intensity cardio in between
  • Schedule in some yoga or other balance and flexibility/mobility work in between
  • Listen to your body and rest when needed.
Here are two examples of a well balanced week:
Example #1
Monday – Cardio Core
Tuesday – Mix Total Body (Whole Body Strength Workout)
Wednesday – Dance Cardio or Cardio Core or Yoga or Rest Day
Thursday- Yoga
Friday – Mix Total Body (Whole Body Strength Workout)
Saturday – Rest Day
Sunday- Yoga
Example #2
Monday – Pilates
Tuesday – Mix Total Body (Whole Body Strength Workout)
Wednesday- Dance Cardio or Cardio Core
Thursday – No Equipment Strength
Friday – Yoga or Rest
Saturday – Mix Total Body or No Equipment Strength
Sunday – Rest or Yoga
Example #3
Monday – Cardio 
Tuesday – Lower Body Strength training
Wednesday- Upper Body Strength Training
Thursday – Long walk or run or bike ride
Friday – Mix Total Body (Whole Body Strength Workout)
Saturday – Cardio (Maybe HIIT)
Sunday – Rest or Yoga

How long do your workouts have to be?

Every minute counts!

Short workouts are amazing!  5 – 10 – 20 minute workouts can seriously be effective and fun!

P.S.  If you struggle with an appetite that is out of control or have a lot of stress in your life right now then short workouts and less intense workouts are your friend

Not sure what is right for you?

If you aren’t sure if you are scheduling a perfect week please get a hold of me.  I’m happy to talk to your for FREE about creating a week of perfect workouts.
Email me (Sarah Kreiner) – a2mixstudios@gmail.com
Call me – 734-652-4465

Text me – 734-652-4465

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