Your Spring Fitness Plan

Hi friends! I hope you’re hanging in there with everything going on. It feels like it’s been 400 days and it’s been like 6. 😉 My goal is to post as many resources as possible to get through the next few weeks, along with updates on how/what we’re doing and lots of fun distractions (at-home skincare recipes, meditation tips, etc). Please know I’m here for you and love to see everyone coming together to support each other during such a weird time. For today, since it’s the first day of spring, I wanted to repost this full spring fitness plan. You can do all of the workouts at home and it’s 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

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 (If you are at home, try hip extensions instead)

Cable step-out squat x 10 (At home: weighted squats)

*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

*No rower access?? 3 rounds of 20 squat presses with 30 seconds of rest in between each round

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.

 

For more home workouts, check out Les Mills On Demand. My link gets you 21 days free!

 

Happy spring. <3

xoxo

Gina

 

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99 Comments

  1. Brandy H. on March 21, 2017 at 5:29 am

    Yes! Love this. All of it! I have it saved for next week since I already have this weeks workouts planned out. My goal this spring is to tone, tone, tone!
    I have only ever taken one barre class. The barre bootcamp sounds wonderful! Later April would work best for me! Thanks for the great post!

  2. Katherine on March 21, 2017 at 5:33 am

    Perfect! My spring plan is to fit into pre-pregnancy jeans!

  3. Dakota campbell on March 21, 2017 at 5:38 am

    My fitness goal is just to establish a routine. I’ve been off and on for too long and I just want to make exercise a habit! 🙂

  4. Kelsey Graf on March 21, 2017 at 6:09 am

    That pic of you with the barbell?! Badass 😉 Love these workouts. My spring goal is to maintain a good workout routine as I figure out how it will change with a growing bump… I’m curious to see what keeps feeling good, and what doesn’t!

  5. Chelsea on March 21, 2017 at 6:12 am

    I’m actually following your fall plan right now and love it! Looking forward to this one. Thank you!

  6. Emily on March 21, 2017 at 6:22 am

    I love this! It’s really easy to follow 🙂 I am excited to use it as a guide. My goal for spring is to get toned up for summer and feel good. I was sick over the winter so I didn’t get to work out consistently, but now I am healthy and ready to go! Barre bootcamp sounds like so much fun, too!

  7. Morgan on March 21, 2017 at 6:28 am

    Girl this is just perfect timing! I’ve had a cold for over a week, decided rest/sleep must trump any activity because ish isn’t getting better over here, and it is making me feel like everything I built from WSU is tanking. I loved the Fall plan, and I can’t wait to jump on this (hopefully) next week! My spring goal is to rock my bikini in Cozumel for my 30th birthday trip in May 🙂

  8. Sarah on March 21, 2017 at 6:38 am

    My spring plan is to get my arms looking good for all these upcoming bridesmaid dresses I will be wearing this summer 🙂

  9. Kyra on March 21, 2017 at 6:44 am

    My spring fitness goal is to incorporate more yoga back into my routine

  10. Stephanie B. on March 21, 2017 at 6:46 am

    My spring fitness goal is to work on getting my arms more toned. I’m getting married at the beginning of June and would like to feel more confident about my arms! Plus I feel strong when I can knock out a lot of push-ups 🙂 I’d love for the barre bootcamp to begin in mid-April – can’t wait!

  11. Christina @ montessoriishmom.com on March 21, 2017 at 7:10 am

    Thank you for this! It’s obvious you put a lot of work into these plans, and it is much appreciated 🙂 You’ve inspired me to go through and add workouts to my calendar right now for the next month. My spring goal is to do more strength training and to be more strategic about working out instead of just doing my favorites all of the time.

  12. Megan @ Skinny Fitalicious on March 21, 2017 at 8:00 am

    My spring plan is to lose 5 pounds, but I feel like that was my winter plan that never happened. lol I need to get myself together!

  13. Lindsay on March 21, 2017 at 8:13 am

    My Spring fitness goal is to get back on the workout wagon. I’ve been majorly slacking and my attitude and body have been paying the price. I feel emotionally depleted and physically depleted. Time to step back up! I know how much regular exercise helps my overall health but it’s hard to get out of a rut sometimes. This is it! I’m in!

  14. India on March 21, 2017 at 8:25 am

    Umm…you are AMAZING. Seriously, this is the best. I am loving doing an upper body, lower body, then full body workout within a week so this is perfect. Thank you!

    My goal is to enjoy working out and listen to my body when I need to – I’m in the final push of grad school and I’m tired. 🙂

  15. Megan on March 21, 2017 at 8:33 am

    I’m entering my second trimester and my spring fitness goal is to keep up my strength while incorporating gentle cardio! I would love any tips on modifying as the belly grows.

  16. Kim N on March 21, 2017 at 8:41 am

    I’m excited to incorporate these workouts into my routine! My spring goals is to start getting into a good 3-4x a week strength/HITT routine. I already run regularly – but I know I need to start incorporating more cross training into my workouts since I’m nursing some injuries. This is a great kick start! Thanks Gina!

  17. Molly on March 21, 2017 at 9:26 am

    Hi! One of my spring fitness goals is consistency! I need to start waking up before my kids… 🙁 boo! Thanks for the HIIT ideas…I am going to start mixing it up!

  18. Michelle on March 21, 2017 at 10:13 am

    This is amazing, thank you!! Looking forward to trying all these workouts. My spring fitness goal is to be consistent with workouts and make myself a priority!

  19. Hillary on March 21, 2017 at 10:14 am

    My spring plan is to actually commit to using heavier weights (I’ve totally plateaued!) and listen to my body more for when I need to rest/recovery. I love that this plan fits both of these things in, thank you!

  20. Jessie R on March 21, 2017 at 10:32 am

    Love this!! The upper and lower body workouts look great, I can’t wait to try them :). Looking totally BA in that picture with the heavy bar, GET IT GIRL!

    I’ve been focusing more on strength training and doing strength based workouts a few days a week rather than going to a class every day like I was. I’m really trying to work on my triceps, shoulders, and core. The assisted dip machine has been my frenemy lately, but I’m progressing, so that’s all that matters!

  21. Jennie on March 21, 2017 at 10:33 am

    My spring fitness goal is to get outside more! Even if I do an indoor workout in the morning, take some time to go for a 30 minute or more walk with my son.

    Barre bootcamp sounds fun! Mid-April would be great!

  22. Tracy on March 21, 2017 at 10:44 am

    My goal is to incorporate some new (to me) fitness classes into my schedule! Including barre 🙂

  23. Kelly on March 21, 2017 at 10:51 am

    Your posts always come at the best times! I’m doing the upper body steady state workout tonight!!:) My spring fitness goal is to be able to do 10-total body push-ups in a row!:)

  24. Jayne C. on March 21, 2017 at 10:59 am

    My spring goal is CONSISTENCY with a nice mix of strength and cardio. We have a family tradition of completing a local 10k together each summer too, so I want to be prepared for that! 🙂

  25. Jamie @ madrediem on March 21, 2017 at 11:21 am

    Ahhhhh thanks for doing this! My spring fitness goal has less to do with fitness and a lot more to do with cleaning up my eating. I have no issues working out regularly, but show me something delicious to eat and you better believe I’m going to shove it into my face.

  26. Janice on March 21, 2017 at 11:35 am

    Gina, you’re fabulous! Thank you for this, it is exactly what I need right now!

  27. Emily S on March 21, 2017 at 11:38 am

    I want to get back into running now that the weather is nicer!

  28. Julie on March 21, 2017 at 11:38 am

    Girl!! It’s like you’re in my head! As soon as I’m needing a motivating boost, here you are with this plan! Love it! My spring goal is to get back on track, stop being a sugar monster, and loose some of these winter pounds I packed on before shorts and tanks come out!

  29. Hayley on March 21, 2017 at 11:39 am

    My spring fitness goal is to take daily walks outside! It helps to brighten my mood and really improves my day overall.

  30. Andrea B on March 21, 2017 at 11:42 am

    Thank you!!! I’ve been agonizing over what fitness plan to follow now that Spring is here and tanks & tees are just around the corner!! 🙂

  31. Ellen on March 21, 2017 at 11:43 am

    I’m finally getting back to running regularly after having a baby 9 months ago. My goal is to increase my stamina and learn how to run with the jogging stroller

  32. Melanie on March 21, 2017 at 11:46 am

    My goal is to do more workouts outside and also be better about giving myself enough total rest days – quality over quantity!

  33. Jacki Lenners on March 21, 2017 at 11:48 am

    My spring fitness goal is to get in good running shape for the Flagstaff Summer Running Series.

  34. Daniela S. on March 21, 2017 at 11:50 am

    Today I am starting my 8-week long training plan for a 10K race in May. My goal is to finish the race, have fun, and get excited about running again. 🙂

  35. Jenny B. on March 21, 2017 at 11:51 am

    My spring fitness goal is to be more consistent. I think this plan is just what I need!

  36. Nicole on March 21, 2017 at 11:51 am

    My goal for the spring is to get backing into some small races, looking forward to doing a 10k! After having my baby I’ve had a hard time getting back to running!

  37. Alexandra on March 21, 2017 at 11:55 am

    My goal is to really focus on safe core work! I believe that I have diastasis recti (self diagnosed) and really have never got my core strength back since having my daughter…almost two years ago now

  38. Jodie on March 21, 2017 at 12:09 pm

    Love this Gina, thanks! My goal is fight gravity and keep my butt lifted As well as to hike more.

  39. Brittany on March 21, 2017 at 12:10 pm

    My goal is to feel good in bikini during my spring beach trip in April (been working on this since winter) and to do more yoga!!

  40. Kayla on March 21, 2017 at 12:10 pm

    My spring fitness goal is to train well for a half marathon and see how close I can come to breaking 2 hours. I’m not really training for speed, as I need to remain injury-free for a fall full marathon, but I figure I could come close if my training goes well!

    Also I am looking into studying for a taking the NASM CPT exam in the next 6-9 months, so I hope that if I decide to take the plunge, that I dust off my old study skills without too much trouble. 🙂

  41. Lisa on March 21, 2017 at 12:16 pm

    My spring goal is to eat well and tone up a little more. I get married in May so I’d like to be at my best! 🙂

    Love this! I might try it out next week.

  42. Brittany on March 21, 2017 at 12:17 pm

    Spring goal- lose this tax season 10 I’ve packed on at my computer crunching numbers!

  43. Lindsay on March 21, 2017 at 12:31 pm

    I love having a schedule to follow; I find it extremely helpful. Thank you!

    My spring fitness goal is to work my back and biceps so I’m in tip top shape for my strapless gown (we have a military ball to go to next month!).

  44. Amber Schumann on March 21, 2017 at 12:31 pm

    Thanks for providing this plan! My goal is to calendar my week with daily workouts (or rest days) so they are automatically part of my day, and not an afterthought. This helps me with that goal!

  45. Kate Teodoro on March 21, 2017 at 12:42 pm

    My spring fitness goal is to stay consistent! Work out often and have fun!

  46. amy on March 21, 2017 at 12:45 pm

    Love this! Would barre3 be a total body workout option? What about spin class? Would that be steady state after upper body? Thanks:)

  47. Kady on March 21, 2017 at 12:58 pm

    My goal is to be able to do 5 unassisted pull-ups before my vacation in June

  48. Julie on March 21, 2017 at 1:03 pm

    My spring fitness goal is to increase my running mileage & endurance now that the weather is getting warmer.

  49. Alexa on March 21, 2017 at 1:04 pm

    my goal is to just maintain what I am doing up until my wedding on May 27. practice self care when necessary, but kill it in workouts (but a normal bleh steady state workout a week is still ok)

  50. Ashley @ A Lady Goes West on March 21, 2017 at 1:05 pm

    The lower-body workout sounds KILLAAAAA. Nice plan, Gina! 🙂 Loving your pics rowing the heavy barbell too! Go girl!

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