WEEKLY WORKOUT ROUTINE: BEST TIME TO WORKOUT

As someone who's always been a night owl, I have never been a fan of working out in the mornings. Been there, done that and did not feel the increased energy everyone's always talking about. This is not to say working out in the mornings is a bad idea. I just don't think it's the "best" time to workout for everyone. What might work well for one person, may not for another.

Research suggests that whatever time you workout, your body can adapt. So, if you workout every day after work around 5pm, eventually you might perform better at that time of day. This supports earlier research that showed that sticking to a consistent workout time each day could lead to better performance, higher oxygen consumption, and lower perceived exhaustion.*

In the end, the most crucial thing is to find a realistic, consistent workout schedule, no matter what time that may be for you. If morning workouts work best with your schedule, just make sure to warm up well. And if afternoon workouts work best for you, then just make them an appointment you can't miss and keep a gym bag in your car or at work to minimize excuses.

So, basically #youdoyouboo! Whenever you choose to do this week's workouts, hope you enjoy them!

Monday: Legs {Quads, Glutes, Calves}

• Smith Machine Standard Squat – 4 sets x 8 reps (A)

• Jump Lunge – 4 sets x 15 reps each side (B)

• Smith Machine Split Squat – 4 sets x 8 reps (A)

• Side-to-Side Squat {w/ resistance band below knees} – 4 sets x 15 reps each side (B)

• Dumbbell Curtsey Lunge – 4 sets x 10 reps each side (A)

• Calf Raise- 4 sets x 10 reps (B)

• Narrow Stance Leg Press {w/ resistance band below knees} - 4x10 reps (A)

• Wide Stance Leg Press {w/ resistance band below knees} - 4x10 reps (B)

Tuesday: Chest+Back

• Chest-supported Rope Lat Pulldown – 4 sets x 8 reps (A)

• Bent Over Fly – 4 sets x 10 reps (B)

• Dumbbell Bench Row- 4 sets x 8 reps (A)

• Flat Bench Press (dumbbells or bar) – 4 sets x 8 reps (B)

• Skull crushers on Incline Bench – 4 sets x 8 reps (A)

• Incline Bench Press (dumbbells or bar) – 4 sets x 8 reps (B)

• Pec Fly on Machine – 4 sets x 8 reps

• Rear Delt on Machine – 4 sets x 8 reps

Wednesday: Choose a fitness class or get some cardio in!

Thursday: Legs w/ only Dumbbells and Cable Machine {Hamstrings, Glutes}

• Dumbbell Sumo Squat – 4 sets x 8 reps (A)

• Dumbbell American Deadlift – 4 sets x 10 reps (B)

• Cable Pull Through – 4 sets x 10 reps (A)

• Dumbbell Split Squat – 4 sets x 15 reps each side (B)

• Cable Donkey Kick {wrap the cable attachment right above your knee} – 4 sets x 10 reps each side (A)**

• Cable Fire Hydrant – 4 sets x 10 reps each side (B)**

• Dumbbell Hip Thrusts {w/ resistance band below knees} – 4 sets x 10 reps > into 5 pulses > into 10 second hold

**I superset these on one side – so I do all my sets of donkey kicks and fire hydrants for my right leg then switch the cable attachment and do my left. It. BURNS.)

Friday: Shoulders

• Upright Row – 4 sets x 8 reps (A)

• Overhead Press (dumbbell or bar)- 4 sets x 8 reps (B)

• Dumbbell Front Raise – 4 sets x 8 reps (A)

• DB Lateral Raise – 4 sets x 8 reps (B)

• Cable Rear Delt w/ reverse grip (thumbs pointing towards you) – 4 sets x 8 reps (A)

• Cable Leaning Lateral Raise – 4 sets x 8 reps (B)

Saturday: Abs+Cardio

• Insert your favorite ab routine here! My routine can be found at the bottom of this post

Sunday: Rest day