30-Day Strength Training + Yoga Workout Calendar: Follow Along with Me!
April 18, 2018
Spring into a New Workout Routine
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What’s up, everybody!
Spring is supposed to be here by now, but we’re still seeing some pretty chilly weather — at least here in the Midwest. I don’t know about you, but the cold weather makes it SO not enticing to go exercise. But, being the dedicated fitness addict that I am, I end up going anyway!
As always, I’m not a certified trainer, health coach, etc. etc. But, if you want to follow along with me or get some inspiration from my gym workout — go for it!
Always make sure you listen to your body and do what feels good for you. For instance, I’ve had back problems since the birth of my son 3 years ago that ended with a minor back injury recently. As a result, I’ve been going to the chiropractor. I have instructions to not perform squats, deadlifts, or bent over rows right now, and practice more yoga.
So that’s what you’ll see reflected in my routine. I’m currently doing 3 days of 45-60 min yoga practice, and 3 days of weight lifting. I revolve my days around the yoga classes I attend.
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Alright, here we go! Let’s break down my routine:
30-Day Strength Training + Yoga Workout Calendar:
Monday: 60-minute yoga class
This yoga class is an upper-beginner class, and it’s pretty well-rounded. We often focus on hips but hit every body part at least once. If you don’t want to attend classes, you can always create your own flow. Follow along with a full-practice videos on the Yoga with Adriene YouTube channel, for example.
The positive of working my lifting schedule around yoga classes? It means I’m not following along with everyone else and my equipment is usually free! Everyone knows Mondays are International Chest Day at the gym. So it’s been a nice change to have fewer people using the same equipment.
5-10 minutes of cardio (I prefer elliptical or stair climber).
Barbell Bench Press: 3 sets of 10. Currently benching 80 lbs.
Dips: 3 sets of 10. Currently doing them with assistance – about 35 lbs.
Incline Press: 3 sets of 10. Right now I’m pressing 20 lb dumbbells.
Skullcrushers: 3 sets of 10 with a single 25 lb dumbbell.
Decline Cable Fly: 3 sets of 10. Right now, set at 25.
Pulldowns: 3 sets of 10. Set at 25.
Followed by abs. I change this up a lot, but right now I’m doing oblique extensions on the Roman Chair and declined crunches with 10 lb weights.
Wednesday: 45-min Yoga
I attend another yoga class on Wednesdays. This one usually focuses on one or two body parts and longer holds.
Since I’m not supposed to do squats and deadlifts, I’m almost only using the leg machines. Legs are my weakest because my lower back and hamstrings couldn’t help support the weight. I’m working on building that back up.
10 minutes cardio on stairclimber or elliptical.
Leg Press: 5 sets of 12, increasing weight from 60 (warm-up) to 130.
Glute Kickbacks: 5 sets of 12, increasing weight from 75 to 150.
Leg Curls: 5 sets of 12. First 3 sets at 60, 4th set at 45, and 5th set at 75.
Leg Extensions: 3 sets of 12, increasing weight from 60 to 75.
Hip Adductor: 5 sets of 12, set at 70.
Hip Abductor: 5 sets of 12, set at 70.
Walking Lunges w/ 10 lb dumbbells: 3 sets of 20 (10 steps on each leg).
Calf Raises: 3 sets of 15, holding 45 lb weights in each hand.
Followed by 2 ab exercises — 3 sets of 10. I might stick to the same thing as Tuesday, or I might focus on lower abs by doing scissor kicks and leg raises + pulse-ups on a decline bench.
On Fridays, I follow along with a Yoga by Adriene full-length practice. Or, I do my own routine based on my body’s needs. I’m mega tight in my hammies and back from injury + shifting back into place now… So my main focus is long stretches for back, hips, and legs.
Saturday: Back, Shoulders, & Biceps
My favorite day of the week!! I LOVE back day. It’s also my longest day because I work 3 main muscle groups instead of one or two.
Assisted Pull-Ups: 4 sets of 10. I break it down — 1st & 3rd sets, 5 reps wide grip, 5 reps neutral grip. 2nd & 4th sets, 5 reps shoulder-width grip, 5 reps close grip (chin up). I use 45 lb assistance for this but sometimes throw in a couple unassisted.
Bicep Curls with Cable Machine: 3 sets of 10. Currently at 15 lbs.
Internal Rotation on the Cable Machine: 3 sets of 12. Set at 10 lbs.
Lat Pull-downs: 3 sets of 10. Working at 50 lbs.
Low Rows: 4 sets of 10, 2 different grips. Working at 40 lbs.
Hammer Curls: 3 sets of 10 on each arm. Using 15 lbs dumbbells.
Front and Side Arm Raises: 3 sets of 20 (10 front, 10 side). Using 5 lbs dumbbells.
Rear Delts: 3 sets of 10. Set at 30 lbs. (This is the HARDEST for me!!)
Back Extension: 3 sets of 10, increasing weight from 75 to 110.
Reverse Grip Bicep Curls with the EZ Bar: 3 sets of 10. Currently at 30 lbs.
Military Press: 3 sets of 10. Just the bar (45 lbs).
Followed by abs. I’m trying to focus on obliques right now, but I also do Russian Twists with a 10 lb medicine ball and Toe Touches. I change up abs a lot based on what I feel like doing, honestly.
Do or do not. there is no try.
I follow a routine for 4 – 6 weeks, and then change it up. You can change up a lot of this to workout from home if you don’t go to a gym, just by getting some adjustable dumbbells and a yoga mat.
To see results, always follow a workout (even yoga) with protein. My favorite protein right now is Muscle Feast Hormone Free Grass Fed Chocolate Whey Protein Isolate. Eat clean, hydrate, and get plenty of sleep so your body can recover and build. If you’re super sore, up your protein and stretch it out with yoga. If it HURTS, it means you need better form and/or less weight.
And take it from Yoda — Don’t try to do it. Just go for it. You won’t see results unless you stick with it!