My Current Work Out Split
Hiii friends!
I recently got back into my traditional weightlifting split and wanted to share the workouts for anyone that is interested. As many of you might know, I spent the majority of last year doing CrossFit and diving into Pilates. I feel like it was a hugeeeee benefit for my body and it made me level up not only on technique but also on strength (You can read my experience with that on another blog post). I will still be doing CrossFit seasonally as needed but for now, I really want to listen to my body and I have been craving traditional weight training mixed with hot pilates or yoga. As always, it is important to note that not everyone responds to the same workouts the same. This is a split with workouts that is generally used by most people and it is a good way to try what works and what doesn’t.
Monday: Back & Biceps
I kick off the week with a heavy strength session focused on back and biceps in the morning. This means:
Assisted Pull Ups
Lat Pulldown
Single-arm seated cable rows
Bicep Curls
I finish off with 15 minutes of stairmaster
I also try to get in my daily steps whether it’s in the morning or afternoon depending on the time I lift.
Tuesday: Quads & Hamstrings
Later, it’s time to destroy my lower body:
Hack Squat
RDLs
Single Stance RDLs
Leg Press
Leg days are hard so I typically skip my cardio because I’m so tired (even though I shouldn’t). I go on a walk to get my 10k steps later or before.
Wednesday: Mat Pilates
On Wednesdays, I go to my heated Mat pilates class, which sounds simple enough but it is miserable.
Heated Mat Pilates
In the afternoon, I unwind with a walk or bike ride, getting some fresh air and keeping the movement light.
Thursday: Rest
I always try to move my body though so sometimes I go on a walk
Friday: Legs & Glutes
Leg day is here again! This time, I target glutes and overall lower body strength:
Bulgarian Split Squats
Hip Thrust
Kickbacks
Globet Squats
Stairmaster at its finest after for a burnout
Saturday: Rest
Walk or bike ride. Sometimes I go on a run if I’m feeling bold.
Sunday: Rest or Yoga
I like to take a hot yoga on Sundays depending on how recovered I feel. I do find that is a good way to prep your body for the week ahead since you are working a lot on core and mobility.