Planning your workouts is so important, if you want to make them happen. Just like if there is not a plan for your job- meetings, schedules, appointments that happen each week, they wouldn’t happen. It is the same for a workout plan. So if you want to workout, it’s so important to sit down and make a plan. It doesn’t take long, but makes such a big difference. And it’s even easier if you have a fun way to do it- see my new workout cards! These are postcard size, I laminated mine so it’s easy to write on with a dry erase marker and then wipe off! Included are 8 cards, with a different design on each one. If you are interested in my journey of going from over 200lbs to becoming healthy- see my post “6 ways to be healthier”.
Planning your workouts just got easier with my new workout cards:
Interested in using these workout cards for planning your workouts? Just become a newsletter subscriber and you get access to all of my FREE printables, including these workout cards!!
Workout goals
- 5 workouts a week
- Roll/stretch each night before bed
- At least 8,000 steps a day
My month of workouts:
July 2021
****Anything I talk about regarding fitness and nutrition, comes from my own personal experience, please consult with a doctor or professional before starting an exercise or nutrition routine!
7/1:
- It was a special workout for my daughter’s 21st Birthday- 7 movements (for July), 21 of each (for her being 21) and end with 2000 meter row (she was born in 2000)
- 21 Squats
- 21 Kettle bell Swings
- 21 Sit-ups
- 21 lunges (each side)
- 21 burpees
- 21 leg raises
- 21 skaters
- 2000 meter row
7/2:
- 15 minute AMRAP
- 20 Russian kettle bell swings
- 160 jump ropes
- 1 minute bike
- 20 dumbbell floor press
- 20 jump squats
- 1 minute row
7/3:
- Modified Glen
- 30 clean and jerks
- 8 minute bike/row
- 10/7 lay-stand rope climbs
- 8 minute bike/row
- 100 burpees
7/7:
- 10 min EMOM
- power clean x3
- 10-8-6-4-2
- Dumbbell floor press
- single arm dumbbell row
- glute bridge
7/9:
- 8 Rounds for time
- 1 min alternating bike/row
- 10 dumbbell deadlift
- 10 dumbbell hang power clean
7/11:
- Partner WOD
- Partner A
- 5,000 meter row
- Partner B
- Penguin abs
- Rope climb abs
- Lunges
- Swimmers
- Situps
- Lunges
- Switch every 2 minutes
- 3 mile walk
7/12:
- 15 minute EMOM
- Kettle bell swings
- Goblet squats
- Situps
7/14:
- 3 Rounds
- 20 air squats
- 20 Sumo deadlift highpull
- 20 box steps
- 20 push press
- 20/15 calorie row
- 20 push ups
- 10 deadlifts
- Walked 3 miles on the treadmill
7/15:
- Partner A;
- 21-15-9
- Deadlift
- Step ups
- Partner B:
- 21-15-9
- Sit-ups
- Reverse Crunches
7/16:
- 20 minute EMOM
- Row
- Bike
- Stretch/roll
7/17:
- DG
- 10 minute AMRAP
- 8 Leg Raises
- 8 Dumbbell thrusters
- 12 Dumbbell walking lunges
7/18:
- 24 minute EMOM
- Squats
- Burpees
- Sit-ups
- Skaters
- Jumping Jacks
- Mountain Climbers
7/19:
- 20 minute EMOM
- Partner A:
- Row 2 minutes
- Partner B
- Core 1 minute
- Stretch 1 minute
- Partner A:
7/20:
- 21-15-9
- Dumbbell strict press
- Dumbbell fly
- Pushups
- 3 Rounds
- 20 Russian Twists
- Mountain Climbers
7/21:
- 5 minute AMRAP x3
- Minute 1
- 12/10 calorie bike
- 5 Burpees
- Minute 2
- 200/175 meter row
- 10 sit-ups
- Minute 3
- 100 jump ropes
- 10 alternating dumbbell snatch
- 1 minute between each to transition
7/23:
- 15 minute AMRAP
- 20 Russian Kettlebell swings
- 160 Jump Rope
- 1 minute bike
- 20 Dumbbell Floor Press
- 20 Single arm Dumbbell lunges
- 1 minute row
7/25:
- 20 minute EMOM
- running on the beach
- push-ups
- squats
- planks
- lunges
7/26:
- 20 minute EMOM
- run on the beach
- lunge
- run on the beach
- jumping jacks
7/27:
- 20 minute EMOM
- run on the beach
- plank to elbow
- tricep dips
- jumping jacks
- burpees
7/28:
- long walk on the beach
7/9:
- 10 minute EMOM
- squats
- robe climb abs
- push-ups
- mountain climbers
- lunges
- plank
- penguins
- skaters
- high knees
7/31:
- 20 minute EMOM
- squats
- jumping jacks
- devils press (burpee with dumbbells)
- lunge plank
What did you think about these tips on planning your workouts! Want some more fitness blog posts? Check out: My top 5 fitness tips and What to do when you when you are ready to start working out.
****Anything I talk about regarding fitness and nutrition, comes from my own personal experience, please consult with a doctor or professional before starting an exercise or nutrition routine!
How I can help!
With Holistic Health and Wellness Coaching:
- Did you know that I have been a nurse for over 18 years, I am a board-certified wellness coach and a certified nutrition coach?
- If you are ready to be happy with what you see in the mirror, to feel great about the number on the scale and to feel amazing in your jeans. then I can help you!
- Schedule your complimentary consultation!!
Join my monthly membership: Register here
As a member you get:
Daily wellness challenges that are practical and doable even with a busy schedule! These are emailed to you each morning.
Healthy recipes created for meal planning/prepping for your week.
A meditation that you can attend live on zoom each week, the recorded version will be sent to you as well!
And get ready for this…. you get everything I mentioned above included for only $29 a month!!! That is less than $1 a day!
My podcast!! Listen in your way:
Weekly Wellness Newsletter
- Just for signing up for my newsletter, you automatically get access to your guide to starting on your wellness journey.
- Receive an email every Wednesday with a different way to make wellness simple in your life.
My monthly book club:
What it is:
- Join my monthly book club
- When you sign up for the book club you will receive a list of each month’s book club pick for the year!
- At the end of each month, you will get a book club kit for that month’s book with the book club question, recipes inspired by the book and a playlist inspired by the book.
- If you like book discussions you can be involved with our Book Club Facebook group and/or a local in-person meeting!
- Check out my Bookshop link with all of my past book club picks
Follow me on Social Media:
See what wellness looks like for me in my everyday life & you get more pictures of Lilo!!
- Instagram– follow my stories and reels
- On Pinterest – come pin with me – check out my boards for my favorite meal planning ideas and more!
- & if you want to dive into wellness a more, join my FREE private Facebook Group: Wellness for Real Life- body, mind and spirit
Be well,
Faith
***Some of the links in my posts contain affiliate links and I will receive a small commission if you make a purchase after clicking on my link. I pinky promise I will always give my honest opinion of any product and would never recommend something if I did not use and love it!!
D I S C L A I M E R Anything that I discuss about making any lifestyle changes is from my own experience and/or other clients personal experiences and may not be suited for you. It is strongly recommended that you consult with your health professional before making changes in your own life. By engaging in anything that I talk about, you agree that you do so at your own risk.
