My Fitness Plan (Weeks 13-16)


I’ve decided to share the workout plans that I’ve made and used personally (note that none of them are professionally made). If you feel as though you need a workout plan and have the same body goals as me, feel free to use my workout plans as your fitness guides and change whatever you need to accordingly.

This workout plan is designed for anyone looking to strengthen and tone out their body, starting off with easy and low weights, and building up to heavier free weights and machines. It targets large muscle groups; including biceps, triceps, chest, abs, back, shoulders, quads, hamstrings, and glutes, mainly focusing on building stronger and bigger legs and glutes. This plan is not designed to bulk the chest, arms, back, or shoulders; it just keeps these areas tone and fit.

The first month, second month, and third month of this workout plan are also available if you’re interested in more variety or want to start from the beginning.


6 Day Fitness Plan (Weeks 13-16)

Day 1: Glutes/ Legs/ Core

  • Glutes
    • Barbell Hip Thrusts – 4 sets of 8 reps
    • Hip Abductions – 4 sets of 10-12 reps
    • Hip Adductions – 4 sets of 10-12 reps
  • Legs
    • Barbell Squats – 3 sets of 5 reps
    • Full Squats – 4 sets of 8 reps
    • Seated Calf Raises – 3 sets of 15 reps
    • Leg Extensions – 3 sets of 15 reps
    • Lying Leg Curls – 3 sets of 15 reps
  • Core
    • Superman – 3 sets of 50 seconds
    • Side Plank – 3 sets of 50 seconds
    • Russian Twists – 3 sets of 50 seconds
    • Side Plank (other side) – 3 sets of 50 seconds
    • Plank – 3 sets of 50 seconds

Day 2: Chest/ Shoulders/ Triceps/ Cardio

  • Chest
    • Flat Bench Press – 3 sets of 15 reps
    • Incline Dumbbell Bench Press – 3 sets of 15 reps
    • Push-Ups – 3 sets of 8 reps
  • Shoulders
    • Dumbbell Standing Overhead Press – 3 sets of 10 reps
    • Dumbbell Lateral Raises – 3 sets of 10 reps
  • Triceps
    • Tricep Pushdowns – 3 sets of 15 reps
    • Dips – 3 sets of 15 reps
  • Cardio
    • 15 minutes

Day 3: Glutes/ Legs/ Core

  • Glutes
    • Single-Leg Glute Bridges – 4 sets of 8 reps
  • Legs
    • Walking Lunges – 4 sets of 8 reps (each side)
  • Core
    • Superman – 3 sets of 50 seconds
    • Side Plank – 3 sets of 50 seconds
    • Russian Twists – 3 sets of 50 seconds
    • Side Plank (other side) – 3 sets of 50 seconds
    • Plank – 3 sets of 50 seconds

Day 4: Rest

Day 5: Glutes/ Legs/ Core

  • Glutes
    • Barbell Glute Bridges – 4 sets of 8 reps
    • Cable Hip Rotations – 1 set of 10 reps (each side)
  • Legs
    • Goblet Full Squats – 4 sets of 8 reps
    • Squat Press (or Leg Press) – 4 sets of 8 reps
    • Seated Calf Raises – 3 sets of 15 reps
    • Leg Extensions – 3 sets of 15 reps
    • Lying Leg Curls – 3 sets of 15 reps
  • Core
    • Superman – 3 sets of 50 seconds
    • Side Plank – 3 sets of 50 seconds
    • Russian Twists – 3 sets of 50 seconds
    • Side Plank (other side) – 3 sets of 50 seconds
    • Plank – 3 sets of 50 seconds

Day 6: Back/ Biceps/ Cardio

  • Back
    • Dumbbell Romanian Deadlifts – 4 sets of 8 reps
    • Barbell Rows – 3 sets of 15 reps
    • One-Arm Lat Cable Pulldowns – 3 sets of 15 reps
    • Wide-Grip Lat Pulldowns – 3 sets of 15 reps
    • Iso Rows – 3 sets of 15 reps
    • Weighted Hyperextension – 2 sets of 10 reps
    • Chin-Ups – 4 sets to failure
      • (however many reps you can until you fail per set)
  • Biceps
    • Bicep Hammer Curls – 3 sets of 15 reps
    • Bicep Curls – 3 sets of 15 reps
  • Cardio
    • 15 minutes

Day 7: Core/ Cardio

  • Core
    • Flutter Kicks – 3 sets of 40 reps
    • Crunches – 3 sets of 16 reps
    • Alternate Heel Touchers/ Lying Oblique Reach – 3 sets of 40 reps
    • Lying Leg Raises – 3 sets of 12 reps
    • Bosu Ball V-Ups – 3 sets of 12 reps
    • Double Crunches – 3 sets of 16 reps
    • Plank – 3 sets of 50 seconds
  • Cardio
    • 30 minutes

Which are your favorite workout days?

Let me know in the comments!

My personal favorites are leg/glute days. Anything else is just a plus to me, but I still look forward to each day I go to the gym!

I hope that you find this post informative and useful to your fitness needs and recommend this workout plan especially if you’re just starting out. The first few weeks/months of my plan was a lot of lower weight and bodyweight-based workouts, which made them easy to learn and get used to.

If you think that you could use this as a guide to your workouts, feel free to share!


Other Posts You May Like:

❁ My Fitness Plan (Weeks 1-4)

My Fitness Plan (Weeks 5-8)

My Fitness Plan (Weeks 9-12)

❁ Glute Exercises for Women


As always, thank you so much for reading, as well as showing interest in my blog! It means a lot to me and I greatly appreciate it. Let me know if there is anything you’d like to comment on in the comment box!

Lots of love,

Mel

My Fitness Plan (Weeks 9-12)


I’ve decided to share the workout plans that I’ve made and used personally (note that none of them are professionally made). If you feel as though you need a workout plan and have the same body goals as me, feel free to use my workout plans as your fitness guides and change whatever you need to accordingly.

This workout plan is designed for anyone looking to strengthen and tone out their body, starting off with easy and low weights, and building up to heavier free weights and machines. It targets large muscle groups; including biceps, triceps, chest, abs, back, shoulders, quads, hamstrings, and glutes, mainly focusing on building stronger and bigger legs and glutes. This plan is not designed to bulk the chest, arms, back, or shoulders; it just keeps these areas tone and fit.

The first month and second month of this workout plan are also available if you’re interested in more variety or want to start from the beginning.


6 Day Fitness Plan (Weeks 9-12)

Day 1: Glutes/ Legs/ Core

  • Glutes
    • Barbell American Hip Thrusts (Constant Tension Method) – 3 sets of 20 reps
    • Half-Kneeling Anti-Rotation Press – 1 set of 15 reps (each side)
  • Legs
    • Dumbbell Deficit Bulgarian Split Squats – 3 sets of 12 reps (each side)
    • Squat Press (or Leg Press) – 4 sets of 8 reps
    • Seated Calf Raises – 3 sets of 15 reps
    • Leg Extensions – 3 sets of 15 reps
    • Lying Leg Curls – 3 sets of 15 reps
  • Core
    • Superman – 3 sets of 40 seconds
    • Side Plank – 3 sets of 40 seconds
    • Russian Twists – 3 sets of 40 seconds
    • Side Plank (other side) – 3 sets of 40 seconds
    • Plank – 3 sets of 40 seconds

Day 2: Chest/ Shoulders/ Triceps/ Cardio

  • Chest
    • Flat Bench Press – 3 sets of 15 reps
    • Incline Dumbbell Bench Press – 3 sets of 15 reps
    • Push-Ups – 3 sets of 8 reps
  • Shoulders
    • Dumbbell Standing Overhead Press – 3 sets of 10 reps
    • Egyptian Cable Lateral Raises (or Dumbbell Lateral Raises) – 3 sets of 10 reps
  • Triceps
    • Dips – 3 sets of 15 reps
    • Tricep Pushdowns – 3 sets of 15 reps
  • Cardio
    • 15 minutes

Day 3: Glutes/ Legs/ Core

  • Glutes
    • Bodyweight Shoulder and Foot Elevated Single-Leg Hip Thrusts (Pause Rep Method) – 3 sets of 6 reps
      • (3 second pause at the top, each side)
    • Cable Hip Rotations – 1 set of 15 reps (each side)
  • Legs
    • Barbell High Box Squats – 3 sets of 6 reps
  • Core
    • Superman – 3 sets of 40 seconds
    • Side Plank – 3 sets of 40 seconds
    • Russian Twists – 3 sets of 40 seconds
    • Side Plank (other side) – 3 sets of 40 seconds
    • Plank – 3 sets of 40 seconds

Day 4: Rest

Day 5: Glutes/ Legs/ Core

  • Glutes
    • Barbell Hip Thrusts (Rest Pause Method) – 3 sets of 10 reps
      • (6 reps and then pause briefly at the top for the remaining 4 reps)
    • Side Lying Hip Raises – 1 set of 15 reps (each side)
  • Legs
    • Barbell Squats – 3 sets of 5 reps
    • Goblet Full Squats – 3 sets of 8 reps
    • Russian Kettlebell Swings – 3 sets of 20 reps
    • Seated Calf Raises – 3 sets of 15 reps
    • Leg Extensions – 3 sets of 15 reps
    • Lying Leg Curls – 3 sets of 15 reps
  • Core
    • Superman – 3 sets of 40 seconds
    • Side Plank – 3 sets of 40 seconds
    • Russian Twists – 3 sets of 40 seconds
    • Side Plank (other side) – 3 sets of 40 seconds
    • Plank – 3 sets of 40 seconds

Day 6: Back/ Biceps/ Cardio

  • Back
    • Barbell American Deadlifts – 4 sets of 8 reps
    • Barbell Rows – 3 sets of 15 reps
    • One-Arm Lat Cable Pulldowns – 3 sets of 15 reps
    • Wide-Grip Lat Pulldowns – 3 sets of 15 reps
    • Iso Rows – 3 sets of 15 reps
    • Weighted Hyperextension – 2 sets of 10 reps
    • Chin-Ups – 4 sets to failure
      • (however many reps you can until you fail per set)
  • Biceps
    • Bicep Hammer Curls – 3 sets of 15 reps
    • Bicep Curls – 3 sets of 15 reps
  • Cardio
    • 15 minutes

Day 7: Core/ Cardio

  • Core
    • Flutter Kicks – 3 sets of 40 reps
    • Crunches – 3 sets of 16 reps
    • Alternate Heel Touchers/ Lying Oblique Reach – 3 sets of 40 reps
    • Lying Leg Raises – 3 sets of 12 reps
    • Bosu Ball V-Ups – 3 sets of 12 reps
    • Double Crunches – 3 sets of 16 reps
    • Plank – 3 sets of 40 seconds
  • Cardio
    • 30 minutes

Have you made any progress while working out with my fitness plan?

Let me know in the comments!

I think at this point in my fitness journey, I was already seeing progress in my muscles

I hope that you find this post informative and useful to your fitness needs and recommend this workout plan especially if you’re just starting out. The first few weeks/months of my plan was a lot of lower weight and bodyweight-based workouts, which made them easy to learn and get used to.

If you think that you could use this as a guide to your workouts, feel free to share!


Other Posts You May Like:

My Fitness Plan (Weeks 1-4)

My Fitness Plan (Weeks 5-8)

My Fitness Plan (Weeks 13-16)

Glute Exercises for Women


As always, thank you so much for reading, as well as showing interest in my blog! It means a lot to me and I greatly appreciate it. Let me know if there is anything you’d like to comment on in the comment box!

Lots of love,

Mel

My Fitness Plan (Weeks 5-8)


I’ve decided to share the workout plans that I’ve made and used personally (note that none of them are professionally made). If you feel as though you need a workout plan and have the same body goals as me, feel free to use my workout plans as your fitness guides and change whatever you need to accordingly.

This workout plan is designed for anyone looking to strengthen and tone out their body, starting off with easy and low weights, and building up to heavier free weights and machines. It targets large muscle groups; including biceps, triceps, chest, abs, back, shoulders, quads, hamstrings, and glutes, mainly focusing on building stronger and bigger legs and glutes. This plan is not designed to bulk the chest, arms, back, or shoulders; it just keeps these areas tone and fit.

The first month of this workout plan is also available if you’re interested in more variety or want to start from the beginning. Or, if you wish to continue this workout plan, the third month is also available.


6 Day Fitness Plan (Weeks 5-8)

Day 1: Glutes/ Legs/ Core

  • Glutes
    • Barbell Hip Thrusts – 4 sets of 8 reps
  • Legs
    • Barbell Squats – 3 sets of 5 reps
    • Barbell Front Squats – 3 sets of 6 reps
    • Seated Calf Raises – 3 sets of 15 reps
    • Leg Extensions – 3 sets of 15 reps
    • Lying Leg Curls – 3 sets of 15 reps
  • Core
    • Superman – 3 sets of 30 seconds
    • Side Plank – 3 sets of 30 seconds
    • Russian Twists – 3 sets of 30 seconds
    • Side Plank (other side) – 3 sets of 30 seconds
    • Plank – 3 sets of 30 seconds

Day 2: Chest/ Shoulders/ Triceps/ Cardio

  • Chest
    • Flat Bench Press – 3 sets of 15 reps
    • Incline Dumbbell Bench Press – 3 sets of 15 reps
  • Shoulders
    • Dumbbell Standing Overhead Press – 3 sets of 10 reps
    • Egyptian Cable Lateral Raises (or Dumbbell Lateral Raises) – 3 sets of 10 reps
  • Triceps
    • Tricep Pushdowns – 3 sets of 15 reps
    • Tricep Overhead Extensions – 3 sets of 15 reps
  • Cardio
    • 15 minutes

Day 3: Glutes/ Core

  • Glutes
    • Bodyweight Single-Leg Hip Thrusts – 4 sets of 8 reps (each side)
    • Cable Standing Abductions – 1 set of 30 reps (each side)
  • Core
    • Superman – 3 sets of 30 seconds
    • Side Plank – 3 sets of 30 seconds
    • Russian Twists – 3 sets of 30 seconds
    • Side Plank (other side) – 3 sets of 30 seconds
    • Plank – 3 sets of 30 seconds

Day 4: Rest

Day 5: Glutes/ Legs/ Core

  • Glutes
    • Barbell Glute Bridges – 4 sets of 8 reps
    • Side Lying Hip Raises – 1 set of 12 reps (each side)
  • Legs
    • Squat Press (or Leg Press) – 4 sets of 8 reps
    • Seated Calf Raises – 3 sets of 15 reps
    • Leg Extensions – 3 sets of 15 reps
    • Lying Leg Curls – 3 sets of 15 reps
  • Core
    • Superman – 3 sets of 30 seconds
    • Side Plank – 3 sets of 30 seconds
    • Russian Twists – 3 sets of 30 seconds
    • Side Plank (other side) – 3 sets of 30 seconds
    • Plank – 3 sets of 30 seconds

Day 6: Back/ Biceps/ Cardio

  • Back
    • Barbell Romanian Deadlifts – 4 sets of 8 reps
    • Barbell Rows – 3 sets of 15 reps
    • One-Arm Lat Pulldowns – 3 sets of 15 reps
    • Wide-Grip Lat Pulldowns – 3 sets of 15 reps
    • Iso Rows – 3 sets of 15 reps
    • Weighted Hyperextension – 3 sets of 15 reps
  • Biceps
    • Bicep Hammer Curls – 3 sets of 15 reps
    • Bicep Curls – 3 sets of 15 reps
  • Cardio
    • 15 minutes

Day 7: Core/ Cardio

  • Core
    • Flutter Kicks – 3 sets of 40 reps
    • Crunches – 3 sets of 16 reps
    • Alternate Heel Touchers/ Lying Oblique Reach – 3 sets of 40 reps
    • Lying Leg Raises – 3 sets of 12 reps
    • Bosu Ball V-ups – 3 sets of 12 reps
    • Double Crunches – 3 sets of 16 reps
    • Plank – 3 sets of 30 seconds
  • Cardio
    • 30 minutes

Which workouts are your favorites?

Let me know in the comments!

My personal favorites that I’ve kept for months Hip Thrusts, Glute Bridges, Barbell Squats, Squat Press, and Leg Extensions.

My fitness journey has been a long one, so far only 8 months, and I have learned a lot about what I want for my body and which exercises work best for me.

I hope that you find this post informative and useful to your fitness needs and recommend this workout plan especially if you’re just starting out. The first few weeks/months of my plan was a lot of lower weight and bodyweight-based workouts, which made them easy to learn and get used to.

If you think that you could use this as a guide to your workouts, feel free to share!


Other Posts You May Like:

My Fitness Plan (Weeks 1-4)

My Fitness Plan (Weeks 9-12)

My Fitness Plan (Weeks 13-16)

Glute Exercises for Women


As always, thank you so much for reading, as well as showing interest in my blog! It means a lot to me and I greatly appreciate it. Let me know if there is anything you’d like to comment on in the comment box!

Lots of love,

Mel

My Highs and Lows This Month


If you’ve been following up with my blog posts, you’ll know that I have decided to start a 30 day writing challenge (challenge provided at the bottom of this post). This is the thirtieth and LAST post of the 30 from that challenge!


Day 30: Your highs and lows for the month.

For the past 30 days, I’d say my highs included finishing up my last prerequisites and most of the requirements for Nursing school, getting back to the gym, seeing my friends and family, George’s birthday, and sleeping in a lot. My lows would be losing a little bit of sleep on some days, but in reality, it’s been worth it and I can always nap and catch up on sleep afterwards. There hasn’t really been any lows that I can recall from this past month, which is fine by me.



As always, thank you so much for reading, as well as showing interest in my blog! It means a lot to me and I greatly appreciate it. Let me know if there is anything you’d like to comment on in the comment box!

Lots of love,

Mel

My Goals for the Next 30 Days


If you’ve been following up with my blog posts, you’ll know that I have decided to start a 30 day writing challenge (challenge provided at the bottom of this post). This is the twenty-ninth post of the 30 from that challenge, all in hopes to get me back into my writing. Wish me luck!


Day 29: What are your goals for the next 30 days?

It is now September 4th, 2019. In exactly one month, I want to be employed, preferably by a medical office or hospital. I also want to be almost fully prepared to take my entrance exams for a couple Nursing school. That’s it, just 2 major goals that I really want to get done. If I’m lucky, I’ll also be certified as a CNA on top of it and maybe do some volunteering, but we’ll see. Those are just icing on the cake as far as my priorities go for this next upcoming month.

As for further on in the future, by the end of October, I should be set to just work, maybe volunteer, and start applying to Nursing school in November. Some minor goals that I’ve been kind of thinking about are to start reading and writing more. I have a lot of free time now that I’m not taking any classes, so I technically could, but I want to take all the time I can right now to study for my entrance exams. At least after that, I can then worry about reading and writing.



As always, thank you so much for reading, as well as showing interest in my blog! It means a lot to me and I greatly appreciate it. Let me know if there is anything you’d like to comment on in the comment box!

Lots of love,

Mel