Your Spring Fitness Plan

 Hi friends! How are ya? How’s the week going so far?? I’m so excited that spring is officially here, and I have a full fitness plan just for you: a mix of cardio, strength, flexibility, interval training and rest.

When I posted this fall fitness plan, the response was really amazing, so I thought it was time to share another full plan for you. This one has all of the work scheduled out for you, with all of the workouts below. Pin this post for later when you’re looking for some gym-spiration, or if you’re looking for a full balanced plan to follow. As always, talk with a doctor before making any fitness changes and honor your body. Modify and shuffle as needed!

Spring fitness plan:

A full workout plan including strength, cardio, flexibility and rest. It's easy to hit a spring workout slump, and this takes all of the planning out of it for you! Check out the full details at fitnessista.com

Weekly schedule:

Sunday: Upper body and steady state

MY OTHER RECIPES

Monday: HIIT

Tuesday: OFF or gentle

Wednesday: Lower body and core

Thursday: Easy steady state

Friday: Total body workout

Saturday: OFF or gentle

 

*Steady state: 20-30 minutes of your favorite cardio at a moderate pace you can maintain for the entire block. You can run, walk, jog, spin, Stairclimb or dance. 

 

A full workout plan including strength, cardio, flexibility and rest. It's easy to hit a spring workout slump, and this takes all of the planning out of it for you! Check out the full details at fitnessista.com

 Photo: Lindy Waddell

 

Upper body workout: 

Warm up 5-7 minutes, easy cardio

1) 3 rounds, alternating between:

Heavy chest press x 10

Bent-over wide row x 10

2) Strength blast: bodyweight push-ups (max 1 minute)

3) 3 rounds, alternating between:

Heavy biceps curls to overhead press x 10

Skullcrushers x 10

4) Strength blast: bodyweight triceps dips (max 1 minute)

5) 3 rounds, alternating between:

Seated row x 10

Bent-over fly x 10

6) Strength blast: medicine ball slams (max 1 minute)

Cool down and stretch.

 

Lower body and core workout:

Warm up, 5-7 minutes, easy cardio

1) 3 rounds, alternating between:

Heavy squats x 10

Weighted step-ups x 10 on each side

2) Cardio blast: Jump squats (max 1 minute)

3) 3 rounds, alternating between:

Walking lunges x 20 total

Heavy deadlifts x 10

4) Cardio blast: Jumping lunges (max 1 minute)

5) 3 rounds, alternating between:

Cable kickback x 10

Cable step-out squat x 10

*Do 3 sets on one leg, and then repeat on the other leg)

6) Strength finisher: 30 heavy hip raises (with barbell or flat plate)

7) Abs: 30 second plank x 3

Gliding disc pike – 30 seconds

Side plank with hip dips x 10 each side 

Cool down and stretch. 

 

Total body workout:

Warm up, 5-7 minutes, easy cardio.

1) 3 rounds, alternating between:

Lateral lunge to biceps curl x 10 each side

Squat to press x 10

2) 3 rounds, alternating between:

Deadlift and wide row x 10

Triceps dip and reach x 10 each

3) 3 rounds, alternating between:

Push-up x 10

Heavy bent-over narrow row x 10 

4) Cool down and stretch.

 

Jump

Photo: Henry Young

 

HIIT:

Warm up for 5-7 minutes, easy cardio

Battle ropes: (or medicine ball slams)

30 seconds on, 30 seconds off for 10 rounds 

= 5 minutes

Row:

300m row, 30 second rest for 10 minutes

= 10 minutes

Bodyweight (30 seconds ON, 30 seconds rest

for the following exercises):

Jump squats 

Burpees

Mountain climbers

Side-to-side hops

High knees

= 5 minutes (can repeat to make it 10 min)

Cool down and stretch.

 

A full workout plan including strength, cardio, flexibility and rest. It's easy to hit a spring workout slump, and this takes all of the planning out of it for you! Check out the full details at fitnessista.com

Photo: Lindy Waddell

OFF/gentle:

Go for an easy walk, enjoy a stretch, or take a restorative yoga class. I also love this stretch sequence (video), bedtime stretch, and this afternoon stretch.

 

To mix and match: check out all of the workouts on my fitness page! If you’re looking for upper body, total body, lower body, or core, you can click the links to each one to sub in one of these workouts and change things up. 

 

Leave a comment below with a spring fitness goal!! I’ll pick a lucky winner for a Lorna Jane tank top of their choice. 🙂

Also, I hope you’ll join me for our upcoming barre bootcamp! I’m trying to figure out a date for the official launch, so please let me know if you prefer mid-April or late April. If you’d like to be one of the first to find out (there are only 100 spots), be sure to sign up for my newsletter below (where it says “I want in!”).

Happy spring!! <3

xoxo

Gina

Wearing:

Gray twirl Lorna Jane Tank

Gray solid Lorna Jane Tank (similar)

Black lace mesh Lorna Jane tank

Red Victoria’s Secret sports bra

wunder under crops

lululemon printed shorts (love that these are a little longer)

Lorna Jane black shorts (on sale)

Nikes (on sale)

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95 Comments

  1. Amy Ramos on March 21, 2017 at 1:13 pm

    My spring plan is to visit a local boxing studio that opened up near my house. I have always wanted to try it out and I feel can help as a stress reliever!

  2. natalie on March 21, 2017 at 1:23 pm

    My spring goal is to get certified as a yoga instructor!

  3. melodie on March 21, 2017 at 1:45 pm

    I want to run a 5k. I halted my running after an injury forced me to. Im healed and now id like to get back to it. Signing up for a small race with a friend may be just what i need to get going.

  4. Kate on March 21, 2017 at 1:58 pm

    This plan looks awesome, thanks!

    I want to feel my very best for my upcoming engagement photos!!

  5. Shannon Crenshaw Rhoads on March 21, 2017 at 2:35 pm

    My spring workout goal is to continue to improve my running (just finished NYC Half Marathon the day before yesterday!) and to incorporate more HIIT into my other workouts. I was glad to get your spring workout plan today!

  6. Alyson on March 21, 2017 at 2:36 pm

    My spring goal is become a certified BodyCombat and BootyBarre instructor

  7. Lori on March 21, 2017 at 3:13 pm

    My goal for this spring is to add back in heavier weight lifting. I have been stuck in a barre and running rut for a long time. It’s been wonderful, but I’m anxious to lift heavier!

  8. Katy on March 21, 2017 at 3:30 pm

    My goal is to stick with a work out plan #busymomlife

  9. Beth on March 21, 2017 at 4:43 pm

    I hope to lose the last 10lbs to get back to pre baby weight!

  10. Kailey on March 21, 2017 at 4:49 pm

    Spring fitness goal is upper body strength!

  11. Sarah on March 21, 2017 at 5:10 pm

    I want to get faster 🙂

  12. Jen Sanders on March 21, 2017 at 5:17 pm

    My goal for this spring is to give birth to a healthy baby boy and take the necessary time to heal and recover without beating myselup. I want to embrace what my body was able to accomplish in growing and delivering a child into the world. I want to steer clear of negative body image talk and avoid comparing my body to others

  13. Bethany on March 21, 2017 at 5:24 pm

    20 push ups! Sad but true….my lower body is so much stronger than my upper.

  14. Chelsie on March 21, 2017 at 6:10 pm

    I am currently pregnant with my first so my spring fitness goal is to stay active and healthy for my precious baby and me!

  15. Kate on March 21, 2017 at 6:17 pm

    My spring fitness goal is to commit to regular barre classes. I felt great when I was going regularly, need to get back into it!

  16. Lise Harwell on March 21, 2017 at 6:42 pm

    My spring goal is to start running again and incorporate more strength training into my sprint triathlon training this year.

  17. Nour on March 21, 2017 at 6:55 pm

    Lose the last few pounds after baby number 2!!!

  18. Laura on March 21, 2017 at 7:27 pm

    My goal is to try an orangetheory class!

  19. Kelly Franks on March 21, 2017 at 7:32 pm

    My spring plan is to be more consistent with working out and cleaning up my eats.

  20. Angela on March 21, 2017 at 7:34 pm

    My spring goal is to strength train more!!

  21. Jana L. on March 21, 2017 at 7:53 pm

    My goal is to 1RM 600 lbs total over three lifts: bench press, squat, deadlift. It’s a gradual process, that’s for sure. 😉

  22. Dawn on March 21, 2017 at 9:35 pm

    I’m hoping to get back to the weight I could back squat before having baby 🙂

  23. Vera on March 22, 2017 at 4:13 am

    My spring goal is to heal my gut – working on it 🙂
    And of course continue to strength train and go for lovely walks with my family now that spring may be close for us soon here in Canada.

  24. Allison d on March 22, 2017 at 5:39 am

    Training for a trail half marathon in may!

  25. Jessica @ Semi-Sweet Tooth on March 22, 2017 at 6:10 am

    Wooo! I’m off in beautiful Buffalo, NY right now for a social media consulting gig, and you better believe that the hotel gym is going to be seeing that upper body workout today so that I can catch up.

    Can’t wait to get to work!

    XO, Jessica
    http://www.semisweettooth.com

    P.S. Thanks for your email – it’s SUPER helpful!

  26. Shayna on March 22, 2017 at 6:40 am

    My spring goal is to beat my PR in a half marathon. I’ve been doing OrangeTheory twice a week and have increased my speed in the pushes and all outs so hopefully that will help.

  27. Jeannie on March 22, 2017 at 7:09 am

    Thank you for this! I’m going to follow this plan. How long do you recommend before changing up the routine?
    My goal is to follow this plan and more family walks. 😉

  28. Seema on March 22, 2017 at 7:34 am

    Love this plan — thank you! My goal this spring is to focus on more strength training and more short, high-intensity workouts.

  29. Katie on March 22, 2017 at 9:07 am

    Great workout plan! My spring fitness goal is to do my t 25 dvds consistently.

  30. Michelle Rae on March 22, 2017 at 10:06 am

    AWESOME! Our winters are so cold and miserable, Spring always gets me excited to get outside for walking/running, and tons of activity with the kiddos!

  31. Monica on March 22, 2017 at 11:48 am

    My goal is to continue exercising while growing baby #3!

  32. Sam @ Hygge Wellness on March 22, 2017 at 12:27 pm

    My spring goal is to get back outside & spend more time de-stressing in the sun as much as possible. I especially like to listen to business/entrepreneur Podcasts while I walk : )

  33. Shari M on March 22, 2017 at 6:36 pm

    My goal is to add some more running into my workout schedule again!

  34. Allison on March 22, 2017 at 7:43 pm

    My spring goal is to get back into regular running routine again! 🙂

  35. Carrie this fit chick on March 23, 2017 at 7:03 am

    YAY I love new workout inspiration! My goal is to get stronger legs 🙂

  36. Emily S on March 23, 2017 at 8:46 am

    My spring goal is to simply get back in shape. I tore my ACL and meniscus two years ago and it has been a long twenty four months of surgery, falls, and physical therapy. I really just want to feel like myself again – strong and capable.

  37. Cassie on March 23, 2017 at 9:59 am

    This winter I gained a little weight so I’m working on my jeans fitting comfortably again which means more salads, less desserts, and I’m trying to get 2 short jogs added in the weekly routine.

  38. Whitney on March 23, 2017 at 10:11 am

    I want to PR on my 10k race in May

  39. heather @Lunging Through Life on March 23, 2017 at 10:23 am

    Love this! My goal is to listen to my body as I finish this pregnancy!

  40. Leah H. on March 23, 2017 at 2:09 pm

    To spend more time walking outside during the evenings!

  41. Rachel Martin on March 23, 2017 at 5:54 pm

    My goal is to feel empowered in a bathing suit!

  42. Michelle on March 24, 2017 at 6:53 am

    My spring fitness plan is to build strength back into my workouts so that I can be a stronger runner!

  43. Cheng on March 25, 2017 at 6:55 am

    My spring goal is to PR in a 5k!

  44. Jennifer on March 26, 2017 at 5:34 am

    So excited about this!! My goal is to really listen to my body and be balanced. Can’t wait for barre!

  45. Bianca on April 8, 2017 at 2:41 pm

    i want to prioritize strength training/cross training to avoid knee injuries from running!

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