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.

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Updated on September 8, 2021
Weights in a Gym
Photo: Dave and Les Jacobs/Getty Images

Monday: Cardio

  • 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

  • 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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