Your Fitness Plan of Attack: April 18th-24th

bellawomenswellness

Planning ahead is key to success! Sundays are the perfect time to reflect on the week coming to an end and plan for the week ahead. Each week I am going to offer an opportunity for you to share your fitness "plan of attack" for the week. Just a good habit/exercise of planning ahead. Take the time to block "time off" in your schedule for your workouts. Make your fitness mission a priority!

Here is my plan of attack for April 18th-24th. (I teach fitness, so my schedule is sporadic, but these are my personal workouts, not classes I teach)


My Fitness Goal/Objective: Continue to burn 1000-1500 calories 5 days this week with High Intensity Interval Training (HIIT). Incorporate back in a split weight training routine.

My fitness plan of attack this week:

Monday
6:00-7:00am BodyStep
7:00-7:30am Strength Training (Upper Body)

Tuesday
5:30-6:30am BodyStep
9:30-10:30am Mat Pilates

Wednesday
6:00-7:00am BodyStep
7:00-7:30am Strength Training (Lower Body)
8:30-9:15am Core Conditioning

Thursday
5:30-6:30am BodyStep
10:30-11:30am Yoga

Friday
6:00-7:00am Strength Training (Upper Body)

Saturday
7:30-8:25am Strength Training (Lower Body)
8:30-9:30am Vinyasa Yoga


Sunday
Recovery Day

Feel free to friend me if you need motivation and support on your journey to health and fitness!

crazymama2two

Hmm, yours sounds great. I love my instructors at my gym and would love to be them one day.

Monday
1015 - 1115 spin

Tuesday
900 - 1000 30 firm/30 cardio (class)

Wednesday
1015 - 1115 spin

Thursday
900 - 1000 Cardio Kickboxing (class)

Friday
1015 - 1115 spin

Saturday
1000 - 1100 Total Body Toning (class)

Sunday
rest

so i just started the classes 3xs a week as they all have weights and ab work in them so i'm hoping to see results in a couple of months (or sooner) on my "oh so trouble spots" or aka my entire body

reyna99

I did my 30DS everytime, but didn't get the other 3mile jog I wanted to do.


This week continue 30 DS each day in the morning, 30-45 mins extra of cardio running or walking.

Watch my sodium intake, cook my chicken today for my lunch at work this week

RacketlonSA

Plan of attack always a good thing, just hope i stick with it. i like to vary my workouts to have Hi intensity, cardio fitness raising (140 to 177) togehter with 130 to 150 fat burning consistent exersise. I wont mention the stretching and core exersise i do before and after each work out to maintain suppleness and get flexible. And then the strenght training for power and maintain muscle.

Mon
6:00 20min run
18:00 45min weights

Tue
19:00 45min competitive squash

wed
18:00 45min spinning
19:00 45min weights

thu
18:00 20min run
19:00 90min social tennis

fri
6:00 20min run
6:30 20min weights

sat
12:00 45min squash

TLC1975

April 18th - 24th

Monday April 18th - Upper Body weights/Core
- 30 Mins Tempo Cardio on Elliptical
Tuesday - Muscle Activation
- 30 mins LIIT Cardio on Stair Master
Wednesday - Lower Body Weights/Core
- 30 mins LSD Cardio on Treadmill Incline walking
Thursday - Upper Body Weights/Core
- 30 mins Tempo Cardio on Elliptical
Friday - Muscle Activation
- 30 Mins HIIT Cardio on Bike
Saturday - Active Rest
- 45 mins Cardio Various
Sunday - Lower Body Weights/Core
- 30 mins LSD Cardio Elliptical

Goal Burn - 3500 calories burned - 1400 Net calories Consumed

DebbieMc3

Monday - Power (1 hour weight lifting class)
Kick boxing

Tuesday - cardio & Yoga/Pilates

Wednesday - cardio and kick boxing

Thurs - Spin class in the am and dance class at night

Friday - Yoga/Pilates

Saturday - Power

Sunday - dance class

I will eat more fruits and vegetables this week and try to keep my sodium down.
I'm going out to dinner on Friday night and will make good choices. We are also going out to a club for girls night. I will drink skinny margaritas, vodka and diet coke or light beer but dance it off.
23 days until my 9 day cruise!!!!!

Coyotemama

I think this is a great idea.

Monday - AM NMTZ workout
PM 5K101 - Week 2 run

Tuesday - AM BFBM workout

Wednesday - PM 5K101 - Week 3

Thursday - AM 30DS Lvl 1&2

Friday - AM Quick Trouble Zones

Saturday - BFBM and 5K101 - Week 3

Sunday - Quick Trouble Zones and 30DS Lvl 2

FabulousFifty

Here's my plan workout buddies:

T, W, F Circuit 45 min and stretch 10
Th, S Circuit 45 min/walk 30
Sun walk 30 and pilates 30 min

Here is to a grrrrrrrrrrrrrrrrreat week!:drinker:

bbush18

Hopefully I can stay on track this week...last week...not so much!

Mon: am-4 mi tempo run/pm-ntc:slim chance
Tues: am-45 min distance run/pm-ntc:fighter fit
Wed: am-8x200 hill intervals/pm-ntc:hurricane
Thurs: am-30 min run/pm-ntc:crunch and burn
Fri: 5 mi timed run
Sat: Rest
Sun: Happy Easter!!

Mamapengu

Sounds like a good idea, here's my plan: This week I'm adding some core/strengthening for the first time. I hope it goes ok, I'm planning it for when no one is home so I can fall on my face in private.
M- evening4.5 miles med pace
Tu- am: 30min (?) core work, pm 4 miles tempo
W- pm: 6-7 medium run
Th- am: 30 min core work, pm: speed work out/track
F- REST
Sat-am: Long 10mi
Sun-am core work, pm pacing workout at track(about 5 total)

Fancy_Nancy2

I love this but this week my plan is just to get feeling better I have a bad cold and can't hardly sleep and a pinch nerver in my neck. So I am in a recover week. I can't wait to workout agine it's my only me time. I hope to join next week.

TLC1975

April 18th - 24th

Monday April 18th - Upper Body weights/Core
- 30 Mins Tempo Cardio on Elliptical
Tuesday - Muscle Activation
- 30 mins LIIT Cardio on Stair Master
Wednesday - Lower Body Weights/Core
- 30 mins LSD Cardio on Treadmill Incline walking
Thursday - Upper Body Weights/Core
- 30 mins Tempo Cardio on Elliptical
Friday - Muscle Activation
- 30 Mins HIIT Cardio on Bike
Saturday - Active Rest
- 45 mins Cardio Various
Sunday - Lower Body Weights/Core
- 30 mins LSD Cardio Elliptical

Goal Burn - 3500 calories burned - 1400 Net calories Consumed

Mon - Trainer wanted to test and change lower body, so I did lower body - only 238 calories burned - no cardio

Mamapengu

Sounds like a good idea, here's my plan: This week I'm adding some core/strengthening for the first time. I hope it goes ok, I'm planning it for when no one is home so I can fall on my face in private.
M- evening4.5 miles med pace
Tu- am: 30min (?) core work, pm 4 miles tempo
W- pm: 6-7 medium run
Th- am: 30 min core work, pm: speed work out/track
F- REST
Sat-am: Long 10mi
Sun-am core work, pm pacing workout at track(about 5 total)

I'm still sore from the initial strength tests I took yesterday- worried about trying to do the workout tomorrow morning. I know I'm going to try and talk myself out of it.