Health Fitness & Exercise Workouts 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. By Real Simple Editors Real Simple Editors Facebook Instagram Twitter An article attributed to "Real Simple Editors" indicates a collaborative effort from our in-house team. Sometimes, several writers and editors have contributed to an article over the years. These collaborations allow us to provide you with the most accurate, up-to-date, and comprehensive information available.The REAL SIMPLE team strives to make life easier for you. They are experts in their fields who research, test and clearly explain the best recipes, strategies, trends and products. They have worked for some of the most prestigious brands in lifestyle journalism, including Apartment Therapy, Better Homes & Gardens, Food & Wine, the Food Network, Good Housekeeping, InStyle, Martha Stewart Living, O: The Oprah Magazine, Parents, POPSUGAR, Rachel Ray Every Day, and Vogue. Real Simple's Editorial Guidelines Updated on September 8, 2021 Share Tweet Pin Email Photo: Dave and Les Jacobs/Getty Images Monday: Cardio Do 30 minutes of cardioTry 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 repsTriceps kick-backs, 10 repsShoulder presses, 10 repsRepeat this circuit two more times. Wednesday: Abs and Obliques Crunches, 20 repsBicycle crunches, 20 repsOblique crunches, 20 repsPlank, hold for 30 secondsSide plank, hold for 30 seconds on each side Thursday: Lower Body Walking lunges, 10 reps on each legWall squat, hold for 30 seconds and build up to 1 minute as you feel more comfortableCalf raises, 30 raises with both legs, then 15 on each legJump squat, 10 repsRepeat this circuit two more times. Friday: Cardio 30 minutes of cardio of your choiceSee Monday for more details. Saturday and Sunday Rest. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit