Admittedly the JillFit girls are a bunch of gym rats–the farthest we venture outside of the gym is the stadium for our track & stadium workouts. But, we get a lot of people asking about how to incorporate similar workout routines at home, if they don’t have a gym membership. In this post, I am going to give you a weekly split to keep you on track with your weight-training, as well as the movements to do each day. I would stick with this routine for 6-8 weeks before moving onto new movements. Good luck! :)
Monday: Lower Body
30 minute workout: Two 15-minute Circuits, complete the movements within each grid circuit-style, moving from one exercise to the next, resting as needed. Continue to circuit through the movements getting as many rounds as possible in 15 minutes. Remember to choose heavy dumbbells, preferably between 10-20lbs for most women.
Tuesday: Upper Body
30 minute workout: Two 15-minute Circuits, complete the movements within each grid circuit-style, moving from one exercise to the next, resting as needed. Continue to circuit through the movements getting as many rounds as possible in 15 minutes. Remember to choose heavy dumbbells, preferably between 10-20lbs for most women.
Wednesday: Leisurely 60 minute walk outside
Thursday: Lower Body Outside + Cardio
30 minute workout: Two 15-minute Circuits, complete the movements within each grid circuit-style, moving from one exercise to the next, resting as needed. Continue to circuit through the movements getting as many rounds as possible in 15 minutes. Remember to choose heavy dumbbells, preferably between 10-20lbs for most women.
Friday: Upper Body/Abs
30 minute workout: Two 15-minute Circuits, complete the movements within each grid circuit-style, moving from one exercise to the next, resting as needed. Continue to circuit through the movements getting as many rounds as possible in 15 minutes. Remember to choose heavy dumbbells, preferably between 10-20lbs for most women.
Saturday: Sprints
Head to the track and do this workout :)
Sunday: Day off or leisurely walk outside
