[Sticky] Workout Schedule Information
You’re busy, I’m busy, we are all busy. I created your workout program on MYB regardless of your phase to be accommodating to a busy lifestyle. Your workouts are around 30 minutes in length. You also have an activation series or warm ups to choose from as well (coming soon) as supplemental training (coming soon) to add in where you need it. Warm ups are about 15 minutes and supplemental workouts are 10-15 minutes.
This can add up to about an hour workout pretty quickly. As far as how to place your workouts, a lot of it is up to you! I know lots of members want a schedule to follow so I am going to give you an idea of an optional training schedule below. Please realize though that you can go a lot of directions with this. As long as you are mixing in strength, WOD, circuit burn and your cardio workouts throughout the month you’re doing a great job. Remember your workout totals should be 4-5 hours a week. I recommend no more than that, and no less than that.
There are a lot of potential ways to build out your program given the training that is available to you. Please do not take this schedule as a hard rule. Maybe you want to do circuit burn workouts 3x a week plus 1 WOD and 2 cardio sessions- plus a few warm ups and a couple supplemental circuits, that works! Maybe you want to do one of each of the 4 workout protocols plus your warm up and a supplemental circuit 4 days a week- again, great outline. The only hard rules I have it this: don't do cardio on days you do your strength workouts A or B and don't do your cardio workouts more than about 3x a week. If you're asking whether to do strength or cardio first in a workout session, my answer is strength but it's really up to you, I'm not going to make that a hard rule.
I have made this to be pretty fool proof. So take this schedule for what it is, an example of how to plug in your workout routine but please don’t feel the need to follow it exactly as there are many ways that you could arrange your training and still get great results. Now that I got that out of the way. Something to consider: you have 8 main workouts a month. Try to get them all in 2-3 times throughout the month while sprinkling in your supplemental workouts throughout the week here as well. Yup- it can be as simple as that.
Here are some sample schedules you could follow. Please keep in mind your supplemental circuits and your warm ups are still coming soon. They both are on track to be loaded by Feb 1.
Week 1: SAMPLE
Day 1: warm up + strength workout A (45-60 min)
Day 2: supplemental posture circuit (15 min)
Day 3: WOD A + cardio workout A (60 min)
Day 4: circuit burn A + glute supplemental circuit (45 min)
Day 5: rest
Day 6: warm up + strength workout B (45-60 min)
Day 7: circuit burn B + cardio workout B + abs supplemental circuit (60-70 min)
Week 2: SAMPLE
Day 1: posture supplemental circuit (15 min)
Day 2: warm up + strength workout A (45-60 min)
Day 3: rest
Day 4: circuit burn B + cardio workout A (60 minutes)
Day 5: warm up + WOD B + abs supplemental circuit (60 min)
Day 6: rest
Day 7: warm up + cardio workout B + glute supplemental circuit (60 min)
The cardio and strength workouts you use are totally up to you! You can use these or follow what's laid out in the Ab Rehab. Or mix and match. Whatever you prefer! Xo
I know this was posted somewhere but I can't seem to find a link to amazon for all the equipment you use/recommend. I'm wanting to order up a smaller ball and a band for the supp workouts and I've combed through everything and haven't come across it again. So naturally, it's probably the one place I didn't look. Sorry if this is right under my nose!
@myb-team-nancy would it be possible to get weekly workout schedules? Obviously it’s just suggested. I’m not sure if there’s a science behind sequencing of workouts - would love any pointers! Thank you
hi! as far as sequencing of workouts...you want to aim for strength training 3-5x per week and HIIT cardio 3x per week. if you're doing strength and HIIT in the same day, always do strength first. beyond that, you're sequencing is really about what fits best into your schedule and your personal preferences. i hope that helps! xo
Yes that makes sense! I'm such a schedule follower sometimes it's easier for me when it's all laid out 😆 If you're able to provide a similar two week sample schedule next month,I think that would be very helpful! Also, I know you mentioned you're planning on videoing more of the workouts so we can do them along with you (how it is for the circuit burns)...would LOVE that! Thank you so much!!
yea I think I am going to put two weeks up at a time next month. Make it a little easier on all of us. I have nightmares that I forgot to load the current week so that would help my anxiety as well- ha! 😛 Yes for next month (they are all finished) I have half follow along, but for April I am going to have 5/6 follow along. If that goes well for May I might just make them all follow along. Going to try out the strength training as a follow along and see how you guys like it first 🙂
When do you suggest we start implementing strength training into our workouts post partum? I am 7 weeks post c-section and was cleared yesterday with “no restrictions” - as much as I’m dying to go back to lifting weights, I don’t want to over do it, so I was looking for a little guidance in regards to how much is ok and when. I’m totally following the Ab rehab and c section recovery, which are amazing. Sorry if this is addressed elsewhere! Thanks!
@marisa220 Congrats to you! I would complete phase 1 of the ab rehab (2-3 weeks) before doing any heavy loads. You can strength train now if you're ready, just please go lighter and focus on form and core engagement. I hope that helps!