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Getting Fit for Life 

Weekly Workout Plan Checklist

If you’re between 18 and 45 years of age and have an average level of fitness, this workout―designed by fitness expert Lana Titus―is for you.

Monday: Cardio

  • Do 30 minutes of cardio, whether it’s biking, walking, hiking, or running stairs. Try doing consecutive intervals—1 minute of walking, 1 minute of jogging, 1 minute of sprinting—to maximize your results in minimal time.

Tuesday: Arms

  • Bicep curls, 10 reps 
  • Triceps kick-backs, 10 reps 
  • Shoulder presses, 10 reps 
  • Repeat this circuit two more times. 

Wednesday: Abs and Obliques

  • Crunches, 20 reps 
  • Bicycle crunches, 20 reps 
  • Oblique crunches, 20 reps 
  • Plank, hold for 30 seconds 
  • Side plank, hold for 30 seconds on each side 

Thursday: Lower Body

  • Walking lunges, 10 reps on each leg 
  • Wall squat, hold for 30 seconds and build up to 1 minute as you feel more comfortable 
  • Calf raises, 30 raises with both legs, then 15 on each leg 
  • Jump squat, 10 reps 
  • Repeat this circuit two more times. 

Friday: Cardio

  • 30 minutes of cardio of your choice See Monday for more details.

Saturday and Sunday

  • Rest. 

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Work Your Abs in Just 15 Minutes

Strong core muscles are vital: They keep you balanced, ease stress on your lower back, and even improve posture. So here’s good news, especially for the hectic holiday weeks: You can tone and strengthen your abs in just minutes a day, at home, doing these eight simple exercises.

Did we forget anything on this checklist? What would you add?

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