Your 6-Week Spring Fitness Plan
Your 6-Week Spring Fitness Plan
We’ve probably all gained a few extra pounds this winter. It’s been pretty cold, so we’ve been layered up in clothes and worrying a little less about what’s underneath. We’re probably getting less sun, too, depriving us of essential Vitamin D. With the official start of spring just a few weeks away, it’s time to turbocharge our routine with a six-week workout plan.
Don’t worry about the details because we’ve got it all figured out for you below. But if you do need any help, we’re just a phone call away. And remember, talk to a doctor before making any fitness changes and warm up for five to seven minutes before each workout.
Your 7-Day Workout Schedule
- Sunday: Upper body workout
- Monday: HIIT
- Tuesday: Off
- Wednesday: Lower body and core
- Thursday: Easy cardio
- Friday: Total body workout
- Saturday: Off
Upper Body Workout
- 3 rounds, alternating between heavy chest press (10x) and bent-over row (10x)
- Bodyweight pushups (1 minute)
- 3 rounds, alternating between heavy bicep curls to overhead press (10x) and skullcrushers (10x)
- Bodyweight tricep dips (1 minute)
- 3 rounds, alternating between seated rows (10x) and bent-over flies (10x)
- Medicine ball slams (1 minute)
Lower Body and Core
- 3 rounds, alternating between heavy squats (10x) and weighted step-ups (10x each side)
- Jump squats (1 minute)
- 3 rounds, alternating between walking lungers (20x) and heavy deadlifts (10x)
- Jumping lunges (1 minute)
- 3 rounds, alternating between cable kickbacks (10x) and cable step-out squats (10x)
- 30 heavy hip raises with barbell or flat plate
- 30-second plank (3x)
Total Body Workout
- 3 rounds, alternating between lateral lunges to bicep curls (10x each side) and squat to press (10x)
- 3 rounds, alternating between deadlift and wide row (10x) and triceps dips and reach (10x)
- 3 rounds, alternating between pushups (10x) and heavy bent-over rows (10x)
HIIT
- Battles ropes or medicine ball slams, 30 seconds on, 30 seconds off (5 minutes)
- Row: 300m row, 30 second rest (10 minutes)
- Bodyweight: Jump squats, burpees, mountain climbers, side-to-side hops, and high knees, 30 seconds on, 30 seconds rest (5 minutes)
