One of the biggest hurdles to a regular exercise program is consistency. It’s hard to stick to a program, especially since rest days sometimes throw a wrench into the routine. It is said that it takes 21 days for something to become a habit. But, how can you develop a habit when you have days off routinely, as well? For me, that’s always been a challenge. It’s easier for me to have something I do each and every day like brushing my teeth! But, how can you exercise every day and make sure your body gets the rest it needs to recover and build?
Enter Mind Pump’s new seven-day workout routine. It’s insanely close to one I’ve run from time to time on my own but its structure makes sure you have everything you need to stay in shape and build muscle. I was so excited to hear the guys talk about it this morning on my way to work. In fact, I’ve already developed my own version of their workout, which I can’t wait to start. Good thing I’m finishing up my own summer six-week program this week and am ready to move to something new!
(By the way, it’s important to adjust through phases of workouts rather than do the same thing for weeks and weeks. I typically move through phases anywhere from four to eight weeks, depending on the time of year and my current schedule and goals. I never do the same thing for longer than eight weeks, though.)
The way this program is structured, you get the best of everything. Two days of heavy resistance training, two days of lighter resistance training, a functional movement routine, mobility day, and a steady state cardio day in the form of an outdoor walk or hike. I have adapted the original program to add a bit more lower body resistance training, as well as my weekly Peloton ride. This is the beauty of training–everyone has their own goals, interests, and needs. Every routine is adaptable to those needs. I’ll leave you with my seven-day program below. Happy late summer training everyone!
Monday – Heavy work out
* All for 3 sets, 6-12 reps
Barbell squats
Hip thrusts
Barbell bench press
Barbell rows
Barbell overhead press
Barbell or dumbbell curls
Skull crushers
Slow sit-ups
Calf raises
Tuesday – Pump work out
* All for 3 sets, 15-20 reps
Curtsy lunges
Cable kickback
Cable abductor
Dumbbell flys
Dumbbell pull overs
Lateral raises
Band curls
Band press downs
Planks
Wednesday– Functional strength workout
* All for 3 sets, 5-10 reps
Turkish get ups
Windmills
Cossack squat
Overhead carries (25-35 steps)
Thursday – Heavy work out
*All for 3 sets, 6-12 reps
Deadlifts
Incline press
Pull-ups
Arnold press
Hammer curls
Dips
Reverse crunch
Seated calf raises
Friday – Pump work out
*All for 3 sets, 15-20 reps
Band hip thrusts
Single-leg RDL
Cable flys
Band rows
Band shoulder press
Band curls
Band press downs
Band side chops
Saturday – Mobility workout
Sunday – Peloton – 30 minutes; Walk – 30 minutes