G I R L S G U I D E

☼ Weekly Workout Routine ☼

If you're having trouble finding a routine that will fit a tight schedule I might just have the answer, after all something is better than nothing. This workout is a home workout for when I don't go to the gym.
If you do want to go along with my workout routine, just remember to that you can change the quantity of the moves to push to your limits not past them. If you physically cant do any of the exercises I will list some alternatives at the end of the chapter.
In this chapter I will include the workouts I tend to do according to routine.

MONDAY
leg day

The day every girl dreads, Monday, and sorry, it's also leg day which means you wont be able to walk till next leg day :)

25 squats
15 sumo squats
40 second wall sit
30 jumping jacks
30 side lunges (per side)
30 sec squat pulses - one foot raised (per side)
30 second pilates scissors

Repeat 2x

TUESDAY
abs

The beloved ab day has come, by the way it's a killer good luck :)

20 spider man alternating plank
30 second bicycle crunch
30 second flutter kicks
30 second Russian twist
15 v-ups
30 second pulse ups

Repeat 2x

WEDNESDAY
chest and arms

This workout also includes exercises to perk up your breasts, although there are no workouts to tone the muscle in your breast you can tone beneath your breasts ultimately lifting them :)

20 push-ups with twist (per side)
60 second chest squeeze (optional weights)
20 tricep dips
45 second dumbbell pullover (with weights)
40 second chest fly (with weights)
60 second stability ball press (with weights)

Repeat 2x

THURSDAY
booty

The day all women look forward to booty day, personally my favourite is especially working the glutes and toning my butt :p

20 squats
60 second deadlift (with kettle bell)
40 second donkey kicks (per side)
40 second fire hydrant kicks (per side)
25 jump squats
15 Bulgarian split squats (per side) (chair)
20 jump lunges (per side)

Repeat 2x

FRIDAY
back muscles

This isn't my personal favourite, especially since it includes a lot of arm work so it's almost as if another arm day but it does focus more on your back :)

60 second chest press
60 second bent over row
60 second shoulder press
60 second side shuffle
30 second single leg deadlift (per side)
30 second medicine ball press (per side)

Repeat 2x

SATURDAY
cardio

This is always a tough one so i suggest you move it to Sunday and rest today if you are hungover from Friday night ;)

60 second jump rope (skipping rope)
60 second high knees
60 second butt kicks
60 second jumping jacks
60 second mountain climbers
60 second plank jacks

Repeat 2x

SUNDAY
rest

Go rest it off babe, smile that you kicked ass this week and work yourself up to do it next week :)

Repeat till Monday morning :)

ALTERNATIVES

Leg workouts:
- 60 second step up
this is one of the best leg workouts to do if you have the right size equipment to step onto which i can never find :( but are normally provided at the gym which isn't good for home workouts
- 60 second waking lunge (optional weights)
this is a good workout if you have the room to lunge forward for a minute but i normally choose to do these when going up a hill on a run

Ab workouts:
- 30 second breathing in (10x)
yes, breathing in, simply stand straight with your hands by your sides breath in for 30 seconds an give yourself a 10 second break before repeating, this exercise teaches your stomach muscles to be stronger and slightly tones you up
- 30 second plank
planks are a good move to tone up, working your arms and abs

Arm workouts:
- 30 second plank ups
this exercise is an alternation between elbow plank and hand plank, it's a good alternative for push ups
- 30 second tricep push downs
this is a good alternative for tricep dips because personally sometimes I cant stand to do a any other dip than dipping a Dorito in salsa ;)

Butt workouts:
- 10 second butt squeeze (12x)
this is a definite if you have a tight schedule you can literally do it anywhere whilst standing up, sure it isn't as effective but it does gradually tone up your butt muscles
- 30 second glute bridge (3x)
this is a really good exercise if you have knee problems or a just generally lazy (like me) and want to lay on the floor with your hips in the air, it's also a vey good toner move

Back muscles workouts:
- 30 second extension on ball
for this exercise you will need a ball and good balance but i assure you it works :)
- 60 second child pose
this is a really easy exercise if your lazy but it's a good workout if you have back problems

Cardio workouts:
- 60 second running up stairs
this is like using the stair master at the gym except your running and at your own pace, this is a good workout if you don't have a skipping rope and don't want to skip any exercises
- running
this isn't an at home workout obviously but if you do have that stubborn fat you want to burn and you have so much pre-workout adrenaline then go for it, if you do have a tight schedule or theres a storm or something this isn't a good alternative, but if not no one is stopping you but yourself

I hope this helped, remember to vote and if you have any questions about any of the exercises or you have any questions about working out you want to ask fell free to comment or message me :)

Kaesha xoxo