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

  1. Check Do 30 minutes of cardio

    Try 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

  1. Check Bicep curls, 10 reps

  2. Check Triceps kick-backs, 10 reps

  3. Check Shoulder presses, 10 reps

  4. Check Repeat this circuit two more times.

Wednesday: Abs and Obliques

  1. Check Crunches, 20 reps

  2. Check Bicycle crunches, 20 reps

  3. Check Oblique crunches, 20 reps

  4. Check Plank, hold for 30 seconds

  5. Check Side plank, hold for 30 seconds on each side

Thursday: Lower Body

  1. Check Walking lunges, 10 reps on each leg

  2. Check Wall squat, hold for 30 seconds and build up to 1 minute as you feel more comfortable

  3. Check Calf raises, 30 raises with both legs, then 15 on each leg

  4. Check Jump squat, 10 reps

  5. Check Repeat this circuit two more times.

Friday: Cardio

  1. Check 30 minutes of cardio of your choice

    See Monday for more details.

Saturday and Sunday

  1. Check Rest.