A Full Week of Strength Training + LISS Workouts

Ready to dive into a full week of strength training + LISS workouts with me?

This post includes a sample of what I would typically offer to my clients when getting them into a workout routine.

The breakdown of workouts is intended for busy women looking for quick + effective workouts that they can build into their hectic schedule!

Each workout is broken down by moves with demonstration videos so you can have proper form + can follow along so you see + feel results.

I recommend doing this week of workouts with someone else so you have accountability + a sense of community so you stay consistent + dedicated [which is key to making a solid routine].

In this post, I go over:

How the week of workouts is broken down
A note on getting your steps in
The workouts for each day of the week

This FREE 7-day workout plan for women can be done at home or at a gym with just a few sets of dumbbells! Ready to see results? In just 30 minutes, these weightlifting workouts raise your heart rate, build muscle, + help you lose weight! Each work out is broken down with daily guided workout videos. This challenge is perfect if you're looking for a fitness routine to keep you motivated + inspired to create a weekly fitness routine so you can see results. Click for your full week of workouts!

How The Week Is Broken Down

This week of workouts is broken down into 3 segments:

4 days of 30-minute strength training workouts
2 days of LISS
1 off day

For these strength training workouts, you can complete them at-home or at a gym. All you need is a pair of light, medium, + heavy weights [depending on your current strength] + a little bit of room!

LISS just means low-intensity steady-state cardio. The purpose is to move at a light/moderate pace for a longer period of time. I recommend 40-60 minutes of continuous movement to get your heart-rate up + your blood flowing for a good amount of time.

It’s important to give your body a rest at least 1-2 days a week. But, off days don’t mean just lay on the couch + watch TV. You should still aim to be active + walk a good amount. But, you shouldn’t be pushing your body like on weight-training + LISS days. Rest days are essential so you can recover!

A Note On Steps

No matter what day of the week it is, I do recommend you try to get your steps in each day — regardless of your current step goal number. That’s why before you start a workout routine, in general, I always recommend to my clients that they wear a fitness tracker. If you don’t know how much you’re moving, you probably aren’t moving enough.

So, I recommend wearing a fitness tracker for a day before starting this routine to see what steps you naturally get. Add 1-2k steps to that number + make that your goal for the week! As it gets easier over time, you can amp up your step goal until you get to 10,000, which is what I would recommend you try to hit each day for optimal health.

A Breakdown Of The Week

DAY 1: BACK + BICEPS

Click HERE for the workout.

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DAY 2: LISS

Choose a physical activity that gets you moving at a light-moderate pace for 40-60 minutes at a time. Activities like walking around your neighborhood or a park, light hiking, taking a bike ride, steady rowing, swimming, walking on a treadmill, light training on an elliptical, etc.