If your resolve to hit the gym has been in hibernation — or you're just unsure what to do to keep getting results — this month-long plan can help you feel stronger, more confident, and reenergised. The workouts, created by Raphael Konforti, MS, an ACE- and NASM-certified trainer and national director of fitness for Youfit Health Clubs, follow a consistent pattern. You'll start each week with a full-body workout, devote your strength training days to specific muscle groups (like your legs and core), and round out your routine with one day of interval training. There are two recovery days each week, including an active recovery day, during which you'll soothe those tired muscles with yoga.
Though the workouts get harder as the month goes on, each one takes roughly 30 minutes, and you only need dumbbells and a yoga mat to follow along. Out of excuses? Good. Let's get started.
Weeks 1 and 2: Monday
Image Source: POPSUGAR Photography / Diggy Lloyd
Warmup
Do a set of each move below, but with no added weight or at a much lower intensity if the exercise doesn't require any weight.
Workout: Full Body
Start the week strong with this mix of exercises that targets every major muscle group. The workout alternates between exercises that work the upper body and lower body, which is a greater cardiovascular challenge than doing one and then the other. Do three sets of 12 reps of each exercise. (In the case of the forward lunge, that means three sets on each leg.)
It's time to do some light interval training. If you can, get outside and alternate between a slow run and a walk for 25 minutes (don't forget to warm up with some dynamic stretching), or try this walking treadmill workout.
Do a set of each move below, but with no added weight.
Workout: Upper Body
The muscles in your upper body recover faster than those in your legs and butt, so you're ready after just one day off from strength training to hit your arms and back again. Focus on your movements, maintaining control throughout each exercise, so you really feel those muscles work. Do three sets of 12 reps of each move. (For the single-arm row, that means three sets on each side.)
Do a set of each move below, but with no added weight or at a much lower intensity if the exercise doesn't require any weight.
Workout: Lower Body
Prepare to sweat. This workout targets each of the major muscle groups in the lower body for a well-rounded workout. Do three sets of 12 reps of each exercise. (That means three sets on each side for the moves that are performed on one leg.)
You're likely feeling a bit sore or tired from this week's workouts, but instead of taking the day off, focus on active recovery. The flexibility and stability work of yoga will keep your joints happy and the extra movement will go a long way in keeping you limber for next week's workouts. Try this gentle yoga sequence.
Do a set of each move below, but at a lower intensity.
Workout: Core
You'll spend one day each week on your abdominal muscles, because nothing boosts your confidence quite like a tight core. This quick workout takes less than 15 minutes, so you can get on with your weekend.
It's recovery day, and you've earned it! Treat yourself to something you don't normally eat, sleep in, binge a show on Netflix — whatever helps you recharge for the week ahead.
Do a set of each move below, but with no added weight or at a much lower intensity if the exercise doesn't require any weight.
Workout: Full Body
You built the foundation for this workout during the first two weeks of the plan. Instead of adding more weight, the exercises get more dynamic and faster to challenge your cardiovascular fitness and build muscle. Do three sets of 12 reps of each exercise.
You should ramp up the intensity of your cardio sessions, too. Get in some stretches, then head outside and alternate between running and walking for 30 minutes (you should feel out of breath).
Do a set of each move below, but with no added weight or at a much lower intensity if the exercise doesn't require any weight.
Workout: Upper Body
Like the other workouts in this plan, this one engages your entire body — and especially your core — while still targeting your arms, chest, and back. Do three sets of 12 reps of each exercise. (That means three sets on each side for those that are performed on one side at a time.)
Do a set of each move below, but at a lower intensity.
Workout: Lower Body
In the final two weeks of the plan, you'll add plyometrics on legs day. Read: you're going to jump around a bit. If any of these moves give you trouble, Raphael recommends taking it slow or modifying the exercise. For example, you can skip the knee drive on the lunge, eliminate the back jump in the second exercise, or go slower on a set of ice skaters, fire hydrants, or calf raises.
You've reached the end of another week, and it's time to relax. Draw yourself a warm bath or pour a glass of wine, then start plotting what's next. You can start the plan from the beginning or create your own. You have everything you need to build on it from here!
