Weekly Off Season Workout for Beginners

By Kristen Brunsdon

Unfortunately, now that off season has finally begun, some of us may be finding it quite hard to get in some daily exercise. I know that I for one, am one of these people.

I love junk food, I have to admit. I eat it like it’s going out of style and then feel completely guilty about it, because I know it’s going straight to my bottom! So I figured I should come up with some ideas for a weekly workout that is simple and easy to follow. I also included some healthy diet suggestions with these exercises as well!

Day 1 will begin on Monday and you want to start today off with a big but healthy breakfast. The workout for today will include:
-A thirty minute evening walk
-50 crunches
-50 squats
-50 jumping jacks.
Personally, I find the best time to do these exercises is before I jump into the shower at night!

Tuesday, day 2 is a simple and fun day that will consist of a soup and salad dinner along with the following exercises:
-30 minute morning walk
-30 minutes of wild dancing
-25 squats
-25 sit ups

For Wednesday, Day 3 you may give yourself a small treat! The exercises for this day includes:
-30 minutes of deep breathing
-30 minutes of cardio, your choice (this could be a walk, run, hitting the treadmill, wild dancing etc.) personally I enjoy looking up Zumba videos on YouTube!
-25 left leg lunges
-25 right leg lunges
-30 pelvic lifts

Thursday morning, day 4 enjoy a healthy hot breakfast and prepare yourself to do this following workout:
-30 minute morning walk
-10 minutes up and down stairs
-25 left leg raises
-25 right leg raises

Friday day 5 make yourself a wholesome salad dinner then go on a 30 minute evening walk. As soon as you return continue with these following exercises:
-40 squats
-40 sit-ups
-10 push ups
Finish out the day with 30 minutes of you time, this is important because mental health is just as important as physical health!!

Saturday day 6 is your day off! Wahoo make sure you get at least 8 hours of sleep!

Finally, Sunday day 7 the last day of the week take a one hour afternoon walk, maybe to your local grocery store to buy yourself some fresh food for the week and end your day with the following exercises:
-30 minutes of cardio your choice
-25 left leg lunges
-25 right leg lunges
-50 sit ups
-20 minutes of stretching

I myself, will be starting this workout during this upcoming week to see how I like it and whether or not I will want to continue doing it on a weekly basis. Also remember to drink and eat healthy foods throughout the day!

They say it takes 4 weeks to notice a change within yourself and 6 weeks for your friends to notice. So don’t give up and stay motivated to reach your goal!! Hard work pays off, never give up!

Good luck,
Kristen