DO YOU KNOW HOW TO SPLIT UP YOUR WORKOUTS?

By: Michelle & Olivia

When you follow all of your favorite faces of fitness on YouTube or Instagram, you notice that they always do a cardio day, or a leg day, or an upper body day. Meanwhile, you’re at the gym confused on what to focus on.

Now, we’re definitely not fitness experts, but we think we’ve studied our favorites in fitness enough to figure it out.

There aren’t really any do’s and don’ts when it comes to working out. As long as you’re moving, challenging yourself, and sweating, you’re doing your body good. However, there is a more efficient way to approach working out to gain the most muscle, burn the most fat, and get generally more fit.

From what we’ve figured out, you want to separate your weight training days by lower body, upper body, and total body. In between those days, you might want to do some cardio, steady state or HIIT, but nothing that will burn out your muscles. And, on your cardio days finish with an ab circuit.

A split like this allows your muscles to rest and keeps your endurance up.

Here is an example of what a week could look like…

MONDAY: LOWER BODY

Focus on high reps, multiple sets, and super sets. Your lower body workouts can consist of legs or booty, or both.
EXAMPLE:
Super Set
– 20 Weighted Deadlifts
– 20 Weighted Sumo Squats
x 4

TUESDAY: CARDIO

Do 30-minutes to an hour of heart pumping cardio. Something like steady state running or cycling is perfect. Finish with a 10-minute ab circuit without resting.

WEDNESDAY: UPPER BODY

Focus on high reps, multiple sets, and super sets. Your upper body workouts can consists of shoulder, arms, chest, and back. You can do a combination of all areas.
EXAMPLE:
Super Set
– 20 Overhead Shoulder Press
– 20 Lateral Raises
x 4

THURSDAY: CARDIO

Do 30-minutes to an hour of heart pumping cardio. Something like steady state running or cycling is perfect. Finish with a 10-minute ab circuit without resting.

FRIDAY: TOTAL BODY

Focus on high reps, multiple sets, and super sets. Make sure every exercise is targeting multiple muscles groups.
EXAMPLE:
Super Set
– 20 Medicine Ball Squat Press
– 40 Medicine Ball Back Lunge with a Twist
x 4

SATURDAY: HIIT

Instead of stead state cardio, do some cardio and ab HIIT. This means switching between high intensity cardio like sprints and toning like crunches. One minute of cardio to one minute of toning with a 30 second rest could be how you time you HIIT circuit. Do this for at least 20-minutes. Afterwards, do five ab moves that are more cardio intensive, like burpees, plank jacks, and mountain climbers, to burn it out.

SUNDAY: ACTIVE REST

It’s time to take a break before you start it all again on Monday. Something as gentle as a walk will do, but even a yoga class for a nice stretch and sweat can feel really good.


Hopefully this is helpful for your next week of workouts. The best thing about splitting up your work outs and knowing you focus, is that you can frequently do different workout. We recommend doing about five super sets for your weight training days, all encompassing different moves.

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