Real Simple Health Fitness & Exercise Workouts Weekly Workout Plan Checklist 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 Advertisement FB Tweet More Pinterest Email Send Text Message Print Weights in a Gym Credit: Dave and Les Jacobs/Getty Images Monday: Cardio Checklist 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 Checklist Bicep curls, 10 reps Triceps kick-backs, 10 reps Shoulder presses, 10 reps Repeat this circuit two more times. Wednesday: Abs and Obliques Checklist 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 Checklist 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 Checklist 30 minutes of cardio of your choice See Monday for more details. Saturday and Sunday Checklist Rest.