Weekly Exercise Plan

What are your exercise plans and goals this coming week? What do you want to achieve this week with your exercise and workouts? Have you planned your training days and prepared your meals?

Another week of opportunity is here. Opportunity to achieve a Personal Best, to try a new sport, to give a new exercise a go etc. Grasp it and seize every opportunity. Don't stand still. Look to continually improve and raise your fitness targets.

Start the week off in active style and enjoy. Set the standard. Train with a smile and be excited and look forward to your workouts. Be proactive and aim to plan your other weekly commitments e.g. work, shopping etc around your training, rather than being reactive and trying to plan your training around your weekly commitments.

Take some time to plan your health and fitness goals and targets for the week. Write them down, make the commitment to achieve them and constantly review them. Knowing what you want to achieve is the first step you need to take in order to achieve your health and fitness goals.

The following is an approximate outline/summary of my exercise and workout plan for the week ahead both personally and with my Personal Training clients (this could change e.g. a cancellation from a Personal Training client):

Monday
#1MinuteChallenge
Cycling 45 minutes (approx)
Playing football 45 minutes (approx.)
Walking 30 minutes
Circuits (Lunges, Press Ups, Squats, Boxing, Pull Ups) 1 hour
HIIT sprints 30mins – 45mins
Stretching

Tuesday
#1MinuteChallenge
Cycling 1 hour 15 minutes (approx)
Running/walking 30-45 minutes approx
Circuits (Pull ups, leg raises, shoulder presses, planks, squats, press ups etc) 1-2 hours
Bleep test 10-20 minutes
Stretching

Wednesday
#1MinuteChallenge
Cycling 1 hour 15 minutes (approx)
Running 1 hour
Circuits (Lunges, Press Ups, Squats, Boxing) 1-2 hours
Stretching

Thursday
#1MinuteChallenge
Cycling 1 hour 15 minutes (approx)
Circuits (Lunges, Press Ups, Squats, Boxing, Pull ups, leg raises, shoulder presses, planks etc) 1-2 hours
Stretching

Friday
#1MinuteChallenge
Cycling 2 hours (approx)
Circuits (Bench presses, Shoulder presses, Press Ups, Squats, Boxing, Rowing Machine, Cross Trainer) 1 hour approx.
Power walking 30 minutes
Stretching

Saturday
#1MinuteChallenge
Circuits (Pull Ups, Planks, Lunges, Press Ups, Squats, Boxing etc) 2-3 hours
Power Walking 1 hour
Running 1 hour
Playing Football/Basketball 45 minutes
Stretching

Sunday
#1MinuteChallenge
Walk
Stretching

For me I have more active and intense days than others. My Personal Training clients all work at different levels of intensity and this is reflected in the training I do with them. I pride myself on getting active and training with my clients and thus setting exercise examples to others.

Live life in the active lane and exercise with an inspiring smile.

Have a great week,

Matt