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

bellawomenswellness
bellawomenswellness Posts: 99 Member
edited September 26 in Motivation and Support
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!

Replies

  • crazymama2two
    crazymama2two Posts: 867
    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
    reyna99 Posts: 489 Member
    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
    RacketlonSA Posts: 10
    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
    TLC1975 Posts: 146 Member
    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
    DebbieMc3 Posts: 289 Member
    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
    Coyotemama Posts: 206 Member
    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
    FabulousFifty Posts: 1,575 Member
    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
    bbush18 Posts: 207 Member
    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
    Mamapengu Posts: 250
    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
    Fancy_Nancy2 Posts: 545 Member
    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
    TLC1975 Posts: 146 Member
    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
    Mamapengu Posts: 250
    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.
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