Tuesday, 24 March 2015

My workout schedule



I get asked a lot what my workout schedule is so I thought I would share it here for you all to see!

I stick to this pretty strictly but don't beat myself up if I miss a session or need a bit of a sleep in one morning a week (by Friday, getting up at 4am catches up with me). I only do 20 mins in the morning as if I did any more, I would have to get up before 4 and as much as I would, I need my sleep! Any days that fall on weekends, I do extra cardio as I can fit in an extra session at the gym. Weekends I do over 1000 calories of cardio on top of my normal workouts. Best time to burn those extra calories and burn off any excess from my cheat meals!

Unlike most people, I don't do my schedule from Monday - Friday. I do a 9 day cycle which includes 7 days on and 2 days off. 


 DAY 1:
Morning workout: 320 calories on stair master (20 mins)
Afternoon: Legs - Deadlift day - my favourite leg day. I do 10 sets of 10 super setted with calf raises
Booty day workout (click here to see this workout)
I don't do any extra cardio on this day as my legs are pretty damn dead after this!

DAY 2:
No morning workout today as I let my legs rest
Afternoon: Shoulders
Cardio: 600 calories on stair master (40 mins)
Abs
10 min stretch session


DAY 3:
Morning: 320 calories on stair master (20 mins) 
Afternoon: Chest
Cardio: 600 calories on stair master (40 mins)
Booty day workout (email me at talkhealthytome@outlook.com if you want this booty workout)
10 min stretch session 

DAY 4:
Morning: 320 calories on stair master (20 mins)
Afternoon: Legs - Hamstrings and calves
Abs
10 min stretch session
No cardio night

DAY 5:
No cardio morning
Afternoon: Back
Cardio: 600-1000 calories on stair master - depending how my legs are feeling
Booty day workout
10 min stretch session 

Day 6:
Morning:  320 calories on stair master (20 mins)
Afternoon: Arms
Cardio: 600-1000 calories on stair master
Abs 
10 min stretch session

Day 7:
Morning: 320 calories on stair master
Afternoon: Legs - quads
Booty day workout
10 min stretch session

DAY 8: Rest

DAY 9: Rest

Please post any questions you have below, I would be more than happy to answer them!

Keep smiling!

Tahana

*please note this is my personal workout program and in no way am I suggesting that this is what you must do

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