My Workout Routine: Body Recomposition

Following a structured workout routine and staying disciplined changed my life.

This will differ depending on your goals! I wanted to build/maintain muscle while losing fat. I am also in no way shape or form a professional, this is just my journey and what I found works for me and want to motivate and inspire others who struggled their whole lives with their health/fitness/self love journeys that building a routine/habits is possible and becoming the best version of yourself :) As someone who was completely disorganized and all over the place I knew I needed structure, daily habits and routines that would compound over time.

Here is my transformation for some motivation!

NON NEGOTIABLES

I would write these down on my calendar so that everyday I knew what needed to get done in order to reach my fitness goals, stay disciplined, and not let myself down. Checking these off throughout my day made me feel confident and proud of myself no matter what other life factors happened throughout the week.

• 10k steps a day

  • I would start almost every day with a 30-1hr walk outside or on my treadmill (unless I was going to the gym in the morning, then I would save my walk for later in the day)

• Lift 4-5 times a week

  • 2 upper body days, 3 leg days

  • 2 upper body days, 2 leg days, 1 full body (light)

  • 2 upper body days, 2 leg days

• 30 mins cardio (Zone 3/moderate) 5 days a week after every lift.

  • This is about 70-80% of your max heart rate. You can find your max heart rate by subtracting your age from 220.

  • For example: I am 24. My max heart rate is 196. 80% of 196 is 156, therefore; I would aim to keep my heart rate around 145-160.

Here is a link to an article with professional input on incorporating cardio into your workout routine Is It Better To Do Cardio Before Or After Weight Training? Trainers Weigh In

Find a workout split that fits your schedule and what you like to do on certain days. Here is what my workout split consisted of:

Monday:

• 30 min morning walk

• Lower body lift (Quads + calves+ glutes)

• 30 mins stair master

Tuesday:

• 30 min morning walk

• Chest, shoulder, triceps

• 30 min cardio (run, incline walk, stairs)

Wednesday:

• 30 min morning walk

• Core/mobility

• 30 mins cardio (run, incline walk, stairs)

Thursday:

• 30 min morning walk

• Lower body lift (glutes + hamstrings)

• 30 min stairmaster

Friday:

• Back + biceps

• 30 mins cardio (run, incline walk, stairmaster)

OR

• Quick Full body HIIT workout (Alli Smeltzer’s are my favorite)

• 30 mins cardio (run, incline walk, stairmaster)

Saturday:

• If i missed a lift/workout throughout the week I would do it on Saturday or if I wanted to get an extra leg day/cardio in

Sunday:

• Rest + 10k steps

At the end of the day, you need to listen to your mind/body and figure out what workout routine works best for you and your goals! Social media was a huge help in figuring out how to do the right exercises, what my weekly split could look like, motivation, etc. Following the right people and consuming positive social media content will have a HUGE affect on your mindset.