My Fitness Cocktail - A Regular Gal's Workout Routine
Erica Wiley
Greetings Wishies!
Before I divulge further, please note that I am NOT a fitness instructor or health professional and this is not medical or any other advice. I'm just a regular gal (I think at one point I called myself “half of a healthy person on a good day" sharing what's been working for me. See Blog Post: Use the Lipstick at Your Own Risk). That said, I'm happy to offer you a peek into my routine as an example of what can work for those of us who don’t have a gym membership and need something manageable. I am a workout home body, not a gym bunny. 🐰
So...let's talk about the main ingredients of my Fitness Cocktail (working out but with an Erica twist, haha - see what I did there?! 😂): light strength training, walking or cycling and some floor Pilates and Yoga (I love Brett Larkin) sprinkled in on occasion. I like to keep it easy on the knees because, let's face it, I'm getting older and those high-impact, jump around all willy nilly workouts are just tougher on my body (especially my knees) and make it more difficult for me personally to stay consistent.
This article from Healthline.com breaks down the proven benefits of strength training in more detail for those that want to learn more, but in short, how can you argue against the following benefits:
- Stronger mind and body
- Metabolism boost
- Decreased abdominal fat
- Look and feel leaner
- Reduce the risk of injury
- Improve heart health
- Manage blood sugar
- Enhance mobility and flexibility
- Brain health and mood booster
Here's my basic weekly routine, which I've found to be sustainable in the long term. The beauty of using FREE online workouts via YouTube is that you can switch things up when the routine starts feeling as thrilling as watching paint dry. Plus, I've mastered the art of muting the instructors (a MUST for me) and jamming to my own tunes on Apple Music. Basically, it's like a happy solo dance party with exercise benefits.
Monday:
-
Beginner Full Body with Dumbbells - 20 minutes
*I prefer a beginner routine on Monday because it's simply easier for me to get back into it after the weekend. -
Walking outdoors or indoor cycling 20-30 minutes
*I use the "Just Ride" on Peloton at a 25 resistance
Tuesday:
- Abs and Booty - 20 minutes (need dumbbells)
- Walking outdoors or indoor cycling for 20-30 minutes
Wednesday:
- Full Body with Dumbbells - 15 minutes
- Walking outdoors or indoor cycling for 20-30 minutes
Thursday:
- Standing Arms and Abs - 20 minutes (need dumbbells)
- Walking outdoors or indoor cycling for 20-30 minutes
Friday:
- Full Body with Dumbbells - 20 minutes at a faster pace
Saturday:
- Day of rest OR something light i.e. Pilates, Yoga or walking only
- Great Pilates Instruction - Move with Nicole - start at the beginner level if you're new. It's low impact but a lot tougher than it looks!
Sunday:
- Day of rest OR something light i.e. Pilates, Yoga or walking only
My Workout Essentials: (all available on Amazon via links below)
- Lightweight Dumbbells - Affiliate Link
- Pre-workout - Affiliate Link
- Blender Bottle - Affiliate Link
- Yoga Mat - Affiliate Link
- Black Workout Leggings - Affiliate Link
- Seamless Tops - Affiliate Link
Remember, this is just a template. You can customize your own routine, explore different workouts, and switch things up to keep you going! Side tip - save each video as a day of the week (i.e. Monday, Tuesday) in a "Workouts" folder in your Bookmark Bar on your laptop/computer for easy access, anywhere.
Stay tuned for an upcoming post where we'll delve deeper into my walking obsession. I’ll further explain the Hot Girl Walk, the crazy good benefits of walking (physical and mental), and I'll spill the beans on my must-have walking accessories for fall and winter. Trust me, they deserve their spotlight!
Until next time, keep those feet moving and that heart grooving! 💃🏻🕺🏻💪🎶👑
Love and light,
Erica
*This article may contain affiliate links and as an Amazon Associate, I earn from qualifying purchases. Thank you for your support.