Its Sept 1 All- Ready?

Falling into Fitness starts to day and here is my plan for this week.

Weekly 150-Minute Exercise Plan

Monday

Day 1: Full-Body Strength (45 minutes)

• Warm-up (5 minutes): Light jogging or brisk walking.
• Circuit (3 rounds, 10 reps each):
• Squats
• Push-ups
• Bent-over rows (with light hand weights)
• Plank (30 seconds)
• Cool-down (5 minutes): Stretching, focusing on legs, back, and shoulders.

Tuesday

Day 2: Cardio & Core (30 minutes)

• Warm-up (5 minutes): Jump rope or jumping jacks.
• Cardio intervals (20 minutes):
• 1 minute of high-intensity (running, cycling, or fast-paced walking)
• 1 minute of low-intensity recovery (walking or slow cycling)
• Core work (5 minutes):
• Plank (1 minute)
• Bicycle crunches (1 minute)
• Russian twists (with light hand weights, 1 minute)
• Leg raises (1 minute)
• Side plank (30 seconds each side)

Wednesday

Day 3: Yoga & Flexibility (30 minutes)

• Yoga Flow (25 minutes):
• Sun Salutations (5 rounds)
• Warrior Sequence (Warrior I, II, III, and Reverse Warrior)
• Downward Dog to Cobra flow
• Seated Forward Bend
• Pigeon Pose (both sides)
• Cool-down (5 minutes): Deep breathing and relaxation in Savasana.

Thursday

Day 4: Active Recovery (Walking or Light Activity, 15 minutes) – My plan is to do this at lunch in the city!

• Walk or light activity (15 minutes): Encourage clients to take a brisk walk, do some gardening, or engage in any low-impact activity they enjoy.

Friday

Day 5: Strength & Conditioning (30 minutes)

• Warm-up (5 minutes): Dynamic stretching or light cardio.
• Strength & Conditioning Circuit (20 minutes):
• Deadlifts (with light hand weights)
• Overhead Press
• Lunges (each leg)
• Mountain Climbers
• Burpees
• Cool-down (5 minutes): Stretching and deep breathing.

We can do it!

Look for my photos and updates @strongbystrand! #sxs150.