A good weekly workout routine should stress each muscle of the body.  It should encompass cardiovascular, flexibility, as well as strength and endurance components to be most beneficial.

The Centers for Disease Control and Prevention (CDC) currently recommends healthy adults between 18 and 64 years of age complete 150 minutes of moderate cardiovascular (or 75 minutes of vigorous) activity each week  in addition to completing muscle strengthening activities on at least 2 days each week.

A total body routine should be set up to meet at a minimum these recommendations to increase health.

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If you have goals higher than simply feeling healthier (i.e. getting to a certain weight or pant size), you may have to increase these numbers to achieve higher goals (i.e. perform more cardiovascular or strength exercises).

The weekly routine provided in this article is designed to give you both health benefits as well as toning benefits at the same time!

The strength training routine is set up as a circuit, which will meet the requirement for both strength and cardiovascular activity.

If you find yourself low on time, completing the circuit strength routine three days per week will still meet your minimum health requirements! If you find the time to complete all five days’ routines that will only help you reach your goals faster!

As stated previously, a good weekly workout routine should include strength/endurance exercises, flexibility exercises, and cardiovascular exercises.

The strengthening and endurance activities help us to maintain our strength and tone our muscles; the flexibility exercises help us to maintain appropriate postural control and help to open up our bodies (particularly if you work at a desk job where you sit most of the day!); the cardiovascular activities help to keep your heart healthy and energize you throughout the day.

These workout routines include all the above components, and are built for beginners, intermediate, and advanced participants.

Choose the workout that best fits you now, then you can always progress to the next level when you are ready!

a good weekly workout routine2

Beginner Routine:

Day Exercise Plan Exercises
Monday, Wednesday, Friday Strength/Flexibility Strength:Complete 1-3 sets of 10-12 repetitions of each of the following exercises in a circuit fashion (taking as little rest in between as possible):

  1. Ball Squat
  2. Ball Push up
  3. Reverse lunges
  4. Seated cable row
  5. Hamstring curl
  6. Overhead press
  7. Lateral Tube Walking
  8. Hammer curl
  9. Rope Triceps extension

Flexibility Exercises:

Following your strengthening exercises, use a foam roller to SMR each of these muscles.

  • Upper back
  • Hamstrings
  • Piriformis
  • Calves
  • IT band

Then stretch the following muscles:

  • Calves
  • Hamstrings
  • Quadriceps
  • Hip flexors
  • Upper back
  • Chest
Tuesday, Thursday Cardiovascular/Flexibility Complete cardiovascular activity on your favorite machine (or go outside and run or walk!) for 30-40 minutes.Flexibility Exercises:Following your cardio, stretch the following muscles for 20-30 seconds:

  • Chest
  • Upper back
  • Hamstrings
  • Quadriceps
  • Hip Flexors

Intermediate Routine:

Day Exercise Plan Exercises
Monday, Wednesday, Friday Strength/Flexibility Strength:Complete 1-4 sets of 10-12 repetitions of each of the following exercises in a circuit fashion (taking as little rest in between as possible):

  1. Barbell Squat
  2. Cable chest press
  3. Step ups
  4. Renegade Row
  5. Ball Hamstring curl
  6. Single leg lateral raise
  7. Side plank with hip abduction
  8. Barbell curl
  9. Prone Triceps extension

Flexibility Exercises:

Following your strengthening exercises, use a foam roller to SMR each of these muscles.

  • Upper back
  • Hamstrings
  • Piriformis
  • Calves
  • IT band

Then stretch the following muscles:

  • Calves
  • Hamstrings
  • Quadriceps
  • Hip flexors
  • Upper back
  • Chest
Tuesday, Thursday Cardiovascular/Flexibility Cardiovascular:For your cardio routine, complete an interval routine for 20-40 minutes.  Begin with a 1:3 work: rest ratio (increase intensity to work hard for 1 minute, followed by a 3 minute recovery interval when you decrease intensity) and work your way to a 1:1 work: rest ratio as you get more fit!Flexibility Exercises:Following your cardio, SMR and stretch the following muscles for 20-30 seconds:

  • Upper back
  • Hamstrings
  • Hip Flexors
  • Calves
  • IT band
  • Adductors (inner thigh)

Advanced Routine:

Day Exercise Plan Exercises
Monday, Wednesday, Friday Strength/Flexibility Strength:Complete 1-4 sets of 8-12 repetitions of each of the following exercises in a circuit fashion (taking as little rest in between as possible):

  1. Push Press
  2. Lat pull down or assisted pull ups
  3. Walking Lunges with Biceps curl
  4. Chest fly (dumbbell or machine)
  5. Step up with lateral raise
  6. Reverse fly
  7. Squat to row on cable machine
  8. Barbell curl
  9. Tricep dips
  10. Jumping lunges

Flexibility Exercises:

Following your strengthening exercises, use a foam roller to SMR each of these muscles.

  • Upper back
  • Hamstrings
  • Piriformis
  • Calves
  • IT band

Then stretch the following muscles:

  • Calves
  • Hamstrings
  • Quadriceps
  • Hip flexors
  • Upper back
  • Chest
Tuesday, Thursday Cardiovascular/Flexibility Cardiovascular:For your cardio routine, complete an interval routine for 20-40 minutes.  By now you should be working with a 1:1 work: rest ratio.  Be sure you are pushing yourself as hard as you can in the work interval to get the most out of your time!Flexibility Exercises:Following your cardio, SMR and stretch the following muscles for 20-30 seconds:

  • Upper back
  • Hamstrings
  • Hip Flexors
  • Calves
  • IT band
  • Adductors (inner thigh)

I hope you enjoy these total body weekly workout routines!

Be sure to give them a try and let me know how you like them in the comments below!

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