February 28, 2022

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)

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