I switch between full-body and split routines every few weeks/months to keep from plateauing and right now, I’m in the thick of full-body madness. If you’ll remember, my latest workout was inspired by Gal Gadot’s training for Wonder Woman and it has been kicking my butt in the best way.
On Mondays, I start with 30 minutes of cardio, usually on the spin bike, alternating between jumps, sprints, and hills. I follow it up with a half-hour of strength training targeting every muscle group, 2 sets of 20 reps.
Tuesdays are all about compound movements. My first circuit includes rows, deadlifts, front squats, reverse curls, and overhead presses, all with the barbell. I start with 2 sets of 5 with just the weight of the barbell all sequentially. Then, I move onto the individual movements with 4 sets of 5 because I can lift more weight with some exercises. I’ve been doing this for a few weeks now and I can already feel myself growing stronger. I end with about 10-15 pounds on the barbell and do another set of 5 in a row. My second circuit includes chest presses, assisted pull-ups, tricep dips, hanging leg raises, and oblique lean downs, same sets and reps. If I have time at the end, I try to do 8-10 minutes of jump roping.
Wednesdays are a run day, going between 3-5 miles.
For Thursdays, I fit in more cardio on the spin bike, either a straight 30 minutes or two 15-minute workouts with strength training, this time 3 sets of 12 reps.
My Friday or Saturday workout involves more circuit training, 4 exercises in 5 sets of 10. More jump roping at the end.
Either Friday or Saturday will by my rest day and then I go for another long run on Sundays.
It’s been killer, but effective!