LEG DAY - Glutes

Now, I know most days we don't feel like working out, and let's be honest... Mondays can be rough. But if you think about it, you're refreshed from the weekend, and since you're already getting back into your Monday routine, you might as well throw this 45-minute workout in.

Showing up is the hardest part. Once you're there, just take it one exercise at a time.

Today's Workout

• Back Squats – 4 × 8

• Bulgarian Split Squats – 3 × 10 each leg

• Romanian Deadlifts – 3 × 10

• Cable Kickbacks – 3 × 12–15 each leg

• Abductor Machine – 3 × 15–20

• Step-Ups – 3 × 10 each leg

⏱️ Estimated Time: 45–60 minutes

Active Recovery

Yay, you've made it to Tuesday's workout!

To prevent burnout and give your legs time to recover from yesterday's workout (hopefully you did it lol), today's goal is to take a 45–60 minute walk. Walking helps increase blood circulation, reduce soreness, and keeps your body moving without putting additional stress on your muscles.

If you have the energy and time, I'd also recommend doing some deep stretching or a few yoga poses. Focus on your breath, slow down for a bit, and talk kindly to yourself.

Yoga / Pilates Flow (20–30 Minutes)

Warm-Up

• Cat-Cow 8–10

• Child's Pose – 1 minute

• Thread the Needle – 30 seconds each side

Mobility

• World's Greatest Stretch – 30 seconds each side

• Downward Dog – 1 minute

• Low Lunge Hip Flexor Stretch – 30 seconds each side

• Seated Forward Fold – 1 minute

Core & Stability

• Bird Dogs – 10 each side

• Dead Bugs – 10 each side

• Glute Bridges – 15 reps

• Side Plank – 20–30 seconds each side

Lower Body Stretch

• Figure 4 Stretch

• Pigeon Pose

• Butterfly Stretch

• Happy Baby

Cool Down

• Legs Up the Wall – 3–5 minutes

• Deep breathing (inhale for 4, exhale for 6)

Recovery is just as important as the workouts themselves. :)🫶🏽

UPPER – Push Day 💪🏽

Okay, let's feel the burn!

With this workout, it's totally okay to do girl push-ups if that's where you're at. Remember, everyone starts somewhere. I also hope you're staying hydrated and fueling your body with enough protein and carbs to support your workouts.

At the end of today's workout, I added a few core exercises because having a strong core is just as important as building strong arms and shoulders. A strong core helps improve your form, stability, and strength in almost every exercise you do.

Warm-Up

• 5–10 minutes of shoulder mobility

Workout

• Dumbbell Shoulder Press – 3 × 10

• Incline Dumbbell Press – 3 × 8–10

• Chest Press Machine or Push-Ups – 3 × 10

• Lateral Raises – 3 × 12–15

• Overhead Tricep Extensions (or Cable Rope Pushdowns) – 3 × 12–15

Core Finisher

• Plank – 3 rounds (30–60 seconds)

• Dead Bugs – 3 × 10 each side

💛 Strong Diné Asdzáá Reminder: Progress doesn't come from lifting the heaviest weight in the gym. It comes from showing up consistently, using good form, and taking care of your body along the way.

LOWER – Strength Day

Girl, I'm so proud of you for showing up for yourself.

I know the gym makes us sweaty, especially on leg day. But for me, I love throwing my hair into a slick-back bun, cleaning up my eyebrows, and putting on a little lip gloss. It might sound silly, but it's something that brings me joy. It's become a little ritual.. training my legs while still feeling cute and confident.

So today, take a selfie. Document your journey. One day you'll look back and be so proud of how far you've come.

Warm-Up

• 5–10 minutes on the StairMaster or incline treadmill

• Dynamic stretches

Workout

• Squats – 4 × 6–8

• Sumo Squats - 4 × 8

• Reverse Lunges – 3 × 10 each leg

• Single-Leg Romanian Deadlifts – 3 × 10 each leg

• Hamstring Curls – 3 × 12

• Calf Raises – 3 × 15

Finisher

• Bird Dogs - 3 × 60 seconds

• Mountain Climbers - 3 × 30 seconds

• Hip mobility and stretching

🍑✨

Reflecting on Yesterday's Leg Day 🦵

Wow, yesterday's lower body session was a serious test of endurance. It was actually the longest gym session I’ve tackled since the beginning of last year. Tbh, it left me feeling so excited and I can't wait to see the progress.

Today’s Plan: Cardio & Core

Moving into today, we are switching gears. Here is the game plan to get my heart rate up and fire up the core:

Warm-Up

• 10–15 minutes of stretching and mobility

Cardio

• 20–30 minutes on the incline treadmill(if you can, do some sprints)

Pilates Side Core Series

Complete on one side, then repeat on the other.

• Side Bridge – 5–8 reps

• Side Bridge + Leg Lift – 5–8 reps

• Elbow + Knee Tap – 5–8 reps

• Side Plank Hip Lifts – 30–60 seconds

• Side-Lying Leg Lifts – 10 reps

• Small Leg Circles – 8 forward & 8 backward

• Leg Pulses – 15–20 reps

To Finish

• Full-body stretching (10–15 minutes)