HOW TO ORGANIZE YOUR WORKOUTS SO YOU CAN REACH YOUR GOALS + START FEELING GOOD IN YOUR SKIN

Written By Kelsey Benner

So many of us workout for different reasons. 

Some of us workout to lose weight.

Some of us workout to change our body composition (reduce body fat, increase muscle mass).

And some of us workout to d e c o m p r e s s.

Depending on where you’re at in your fitness journey, it could even be a combination of the three. 

I, personally, am the Decompressor. 

If you’re anything like me - you crave variety, you workout to unload the day’s drama and you want them done in under 30-60 minutes. 

Today, I’m sharing with you a simple + effective weekly workout split that will help you: 

  • Plan your workouts accordingly

  • Look forward to your workouts

  • Get closer to your fitness goals

What you’ll also get:

  • Weekly workout splits for all fitness levels (beginner, intermediate, advanced)

  • Importance of endurance training, strength training, hiit training and stretching

  • Example workouts + recommendations 

THE WEEKLY SPLIT

Beginner

  • 1 day of HIIT or metabolic conditioning 

  • 1 day of strength

  • 1 day of endurance training 

  • 1 day of yoga or stretching 

Intermediate

  • 1 day of HIIT training or metabolic conditioning 

  • 2 days of strength training

  • 2 day of endurance training

  • 1 day of yoga

Advanced 

  • 2 days of HIIT training or metabolic conditioning 

  • 2 days of endurance training

  • 2 days of strength training 

  • 1 day of deep stretching 

HOW TO PLAN YOUR WORKOUTS

Typically, a calendar is given - but that’s not how I workout and so I’m not going to give you one. Sometimes having a restrictive calendar stresses me out.

What I recommend doing instead is to check-in. Let your body choose the days when you HIIT train, strength train, endurance train etc. 

Your workouts should make you feel better, not worse. So if you’re super sore, take a rest day or use that day to stretch/lengthen your muscles so you have the energy and mental clarity to crush your next workout. 

Reminder: some weeks, especially if you’re a woman that is on her period or pregnant, you may need a lighter type of training which is totally manageable with this splits I provided above.

HOW TO LOOK FORWARD TO YOUR WORKOUTS

By letting it be easy. If a workout sounds stressful mentally - you’re never going to get it done, you’re going to procrastinate and you’re going to dread the workout. 

That’s why it’s so important to listen to your body, but also be open minded to a challenge. 

Have someone join you, go to a group fitness class and really make sure it’s something you enjoy. 

HOW TO REACH YOUR GOALS

Stop focusing on a number and start paying attention to HOW you feel. 

Oftentimes, we have certain expectations and we get very impatient.

But when you let go of the idea of looking a certain way or weighing a certain amount, you seriously will enjoy your workouts more. 

If you stick to your split - without stressing or overcomplicating it - you will notice changes. Give yourself a solid 5-6 months.

For those of you that want 30 minute workouts:

  • Set a timer and get going

  • Warm up for a good 3-5 minutes (walkouts, jumping jacks, high knees, dynamic stretches)

  • Choose 4-5 exercises and do 2-3 rounds, rather than 4-5 rounds (or sets) 

ENDURANCE TRAINING

  • Our goal is conserve our HIIT energy and to minimize rests

  • You can choose an endurance run where you maintain a certain pace for x amount of time

  • You can choose to incorporate dumbbells (but make sure they’re not explosive movements)

  • Example workout:

    • 15 dumbbell squats 

    • 15 dumbbell plank rows

    • 15 kneeling arnold press

    • 15 dumbbell bicycle pass-throughs 

    • 15 step-in burpee reach 

      • You would perform each exercise back-to-back with no rest in between

      • Then allow a 30-60 rest at the end and repeat this 3-5 times 

HIIT OR METABOLIC CONDITIONING

  • HIIT: Your goal is work as hard as you can for x amount of time

  • HIIT: A rest is needed in between each exercise 

  • MC: explosive movements or circuits (AMRAPS) that last for no longer than 8-12 minutes

  • MC: great for finishers (end of workout sets)

    • Example workout

    • 8 min AMRAP (repeat as many rounds as possible with little rest)

      • 12 thrusters

      • 12 jump squats

      • 12 push-ups

      • 50 high knees 

STRENGTH TRAINING

  • Your goal is to establish strength in areas that are weakened 

  • Oftentimes it’s challenging to maintain proper form in your HIIT workouts when you do not have the proper strength 

  • Dumbbells (aka free weights), resistance bands or loops, kettlebells etc are necessary

  • Perform an exercise followed by 30 sec rest and repeat that specific exercise 3-4 more times and move on to the next 

  • Focus on correct form rather than max weight (drop your ego and listen to YOUR body)

  • Example workout:

    • 12 tricep extensions 

    • 12 squats 

    • 12 walking lunges

    • 12 push-ups 

YOGA OR FLEXIBILITY/MOBILITY TRAINING

  • Necessary after each workout even though not a lot of people make time for it

  • But doing it at least once/week is better than nothing 

  • Your goal is to lengthen the muscles you’ve been shortening all week

  • Yoga helps increase balance, mental focus/clarity, flexibility and mobility 

  • I recommend doing a local yoga class or online yoga classes 

    • I personally prefer Alo Moves and the Peleton  

    • Free Youtube classes are also easily accessible

If you any questions, please comment below!

Kelsey Benner
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