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:
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.
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.
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.
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
101 Comments
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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!
My spring goal is to get certified as a yoga instructor!
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.
This plan looks awesome, thanks!
I want to feel my very best for my upcoming engagement photos!!
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!
My spring goal is become a certified BodyCombat and BootyBarre instructor
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!
My goal is to stick with a work out plan #busymomlife
I hope to lose the last 10lbs to get back to pre baby weight!
Spring fitness goal is upper body strength!
I want to get faster 🙂
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
20 push ups! Sad but true….my lower body is so much stronger than my upper.
I am currently pregnant with my first so my spring fitness goal is to stay active and healthy for my precious baby and me!
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!
My spring goal is to start running again and incorporate more strength training into my sprint triathlon training this year.
Lose the last few pounds after baby number 2!!!
My goal is to try an orangetheory class!
My spring plan is to be more consistent with working out and cleaning up my eats.
My spring goal is to strength train more!!
My goal is to 1RM 600 lbs total over three lifts: bench press, squat, deadlift. It’s a gradual process, that’s for sure. 😉
I’m hoping to get back to the weight I could back squat before having baby 🙂
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.
Training for a trail half marathon in may!
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!
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.
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. 😉
Love this plan — thank you! My goal this spring is to focus on more strength training and more short, high-intensity workouts.
Great workout plan! My spring fitness goal is to do my t 25 dvds consistently.
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!
My goal is to continue exercising while growing baby #3!
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 : )
My goal is to add some more running into my workout schedule again!
My spring goal is to get back into regular running routine again! 🙂
YAY I love new workout inspiration! My goal is to get stronger legs 🙂
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.
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.
I want to PR on my 10k race in May
Love this! My goal is to listen to my body as I finish this pregnancy!
To spend more time walking outside during the evenings!
My goal is to feel empowered in a bathing suit!
My spring fitness plan is to build strength back into my workouts so that I can be a stronger runner!
My spring goal is to PR in a 5k!
So excited about this!! My goal is to really listen to my body and be balanced. Can’t wait for barre!
i want to prioritize strength training/cross training to avoid knee injuries from running!
Thanks for nice post.
Thanks for sharing such a great post. love this
My goal is to 1RM 600 lbs total over three lifts: bench press, squat, deadlift. It’s a gradual process, that’s for sure
Wow, this is an incredibly comprehensive workout plan! Appreciate your taking the time to put this together for FREE!
I’m a believer that a plan is key to achieve your fitness goals. I want a personal trainer!