Hey everyone! Today's article is my workout routine, which varies from day to day. I alternate between working my glutes/legs, my arms, and my abs. These are strengthening-based, with the usage of occasional weights and resistance bands to gain muscle and tone your body! I am not a personal trainer or expert, but this is my routine which has given me results.

My weeks do not always look like this, I might be tired one or two days and take extra rest days, or I might mix around which muscles I work on different days, this is just a sample of what my week looks like, for the most part!

I usually have around 2-3 rest days! It's important to not overtrain muscles and give them time to regrow. Also replenish your body with food, protein, carbs, and healthy fats to help your gains grow faster!

I am including both my advanced and more beginner/intermediate workouts, because some days I am more laid back and want a quick and easy workout, when some days I may feel like going beast mode. Choose whichever ones to follow based on your own skill level!

beast, beauty, and black image

1) Monday: Arms *ADVANCED*

*Warm up/ stretch your arms first!)
*10 push ups to activate the muscles

I use 5-10 lb dumbbells and to the following: *START WITH LIGHT DUMBBELLS AND WORK YOUR WAY UP. THE HEAVIER YOUR DUMBBELLS ARE, THE LESS REPS YOU DO.*
--20 overhead presses
--15 lateral raises
--10 triceps extension
--25 one arm dumbbell row
--20 standing overhead dumbbell press
--20 elevated push ups start with knee push ups or push ups against a wall for beginners! Intermediate- do regular push ups or elevated arms push ups. Advanced- put your feet up on a low chair or low bench and do elevated leg push ups, which are super hard!

fitness, gym, and workout image

2) Tuesday: Glutes/Legs *ADVANCED*

--Warm up: I use a heavy resistance band (Mini-bands) and do 25 donkey kicks on both sides. Then I do 20 laying clam shells and 20 laying leg lifts on each side. Lastly, I do 20 fire hydrants.
--20 regular squats with resistance band and 10 lb dumbbell
--10 sumo squats
--24 side lunges
--10 squat pulses
--10 elevated lunges, each side. I don't do these too much anymore because they kind of hurt my knees, but many people say they are effective, so find what works for you!
--30 bridges with 30 lbs and resistance band
--20 weighted hip thrusts
--25 deadlifts with 10 lb dumbbell & resistance band

Abusive image

3) Wednesday: Abs *INTERMEDIATE*
I barely focus on abs, but every random day I will throw in 3-4 minutes of abs/core work
--20 crunches
--25 SLOW bicycles
--20 crunches with legs straight up
--20 leg lifts
--20 toe touches, side to side
--25 Russian twists, *lift feet= harder)
--10 half V ups
--30 plank twists

fitness and workout image

4) Thursday: Arms *BEGINNER & INTERMEDIATE*

--5 push ups, knees or wall or regular
--warm up (arm circles, stretch)
--ABC pushups, AKA shoulder taps in high plank
--10 downward dog to high dog
--20 small arm circles, then go backwards 20 times
--pulse arms up and down 10 times, then put hands palms up and pulse for 15 more times
--20 sec high plank
--15 sec side planks

5) Friday: REST

6) Saturday: Glutes/Legs

--20 donkey kicks each side
--10 clam shells ea side
--10 fire hydrants ea side
--standing kickbacks, light resistance band
--10 regular squats
--10 sumo squats (legs turned out in 2nd position ballet)
--10 lunges, each side

fitness, workout, and fit image

7) Sunday: Abs *BEGINNER*

--20 crunches
--10 full situps
--15 slow bicycles
--20 russian twists
--10 leg lifts, hands under booty to make it easier
--30 second plank, high or low

I DO NOT FOLLOW THIS STRICT SCHEDULE. Usually I alternate between 2 leg/glute days, 1 or 2 arm/upper body days, and 1 ab day and have 2 or 3 rest days. Here is a sample schedule, which varies due to how tired I am

Mon- Arms (adv)
Tues-Glutes (adv)
Wed-Arms (Light day)
Thurs-Rest
Fri-Glutes (Light day)
Sat-Abs
Sun-Rest

or

Mon- Rest
Tues- Glutes/Legs (adv)
Wed-rest
Thurs- Abs (high intensity)
Fri- Arms (adv)
Sat-Rest
Sun- Glutes/Legs (light)

fitness, girl, and yoga image

Modify these workouts to suit your body's needs! If you want more articles like this, or fashion, storytimes, school tips, hair, makeup, life hacks, etc, heart this article!

*Also, guys, these workouts are for feeling stronger, having more endurance, and feeling healthier! Working out for 30 min-1 hour for 4-5 days has also made me not get tired from going up one flight of stairs! You can do it, start with beginning workouts, do as much as you can, and work your way up. DM me your thoughts, or if you have seen or felt any results!

Image by xo Temporarily removed

Love you all!

Bianca