#workout split

Fall 24' Workout Split 🎀

So my friend and I got a gym membership together BUT have been overworked by our jobs and are tired pretty often, so I've created a workout split (for myself) that takes into account what days her and I are going to the gym and then some at home workouts! The days her and I are supposed to go to the gym, IF we don't, there's a fitness center at my apartment that would be perfect to utilize as a backup!

A bit about my fitness/aesthetic goals ( I will be discussing body image, so please DON'T READ if that info would hurt or upset you at all <3 take care of yourselves)

I want a mix of a pilates princess/muscle mommy physique. I'd love full, round glutes and juicy quads and hamstrings, but a slimmer, more lean, and toned top and arms. I am currently overweight (honestly, obese, if I'm being truthful with myself. I'm 5'3, btw) with a large chest and thick ish upper arms. I want to lose weight, tone up, and grow my glutes. Definitely doable with some nutrition fixes and work in the gym!

My Weekly Workout Split:

Monday - Gym - Glutes + Hamstrings

Tuesday - At Home - Full Body Pilates

Wednesday - Gym - Glutes + Quads

Thursday - At Home - Arms + Core Pilates

Friday - Gym - Full Lower Body Glutes

Saturday - At Home Yoga + Cardio

Sunday - At Home Yoga (Optional Cardio)

Daily Things:

8,ooo+ steps a day

5mg creatine daily

track macros (90g+ protein goal daily)

90oz+ water intake daily!!! (super important for the creatine)

(attempt) 15-30+ minutes of walking outside or treadmill a day

I am so excited for this split and really hope it helps me set a nice routine! I've found it difficult to get into routine lately, but I am confident I can figure it out soon. Journaling, skincare, self care, and physical movement are all things I'm incorporating back into my life, and I can't wait to feel like myself again! <3

🌟 lower body day 🌟

- kettlebell swings / pogo hops

- deadlifts / broad jumps

- hips thrusts

- leg press

hello guys here is my week of workouts (my full workout routine) of all seven days a week! i hope you guys enjoy this video, if you have any video ideas please leave a comment below, i love you guys and thank you for watching! timestamps: 0:00 intro 0:27 my weekly schedule 1:41 my equipment 3:03 day 1 workout 12:59 take a screenshot day 1 13:05 day 2 13:52 equipment 16:30 take a screenshot day…

So, after almost two months of exams and trips preventing me from going to the gym as many times a week as I'd like, I'm finally back on track.

I'm currently going about 5-6 days a week, with 3 of those days being leg days, since I'm really working on growing my butt and hamstrings. The other 2-3 times I do the push - pull system, with push being shoulders, chest and triceps and pull being back and biceps. So I basically do legs, pull, legs, push, legs and continue the cycle no matter the day of the week (for example, Monday is not necessarily always leg day).

I also started adding in a short ab circuit after every gym session consisting of 3 or 4 exercises for upper and lower abs and obliques.

Also, after every day that isn't leg day, I do a short booty circuit with resistance bands. I also start every leg day with some glute activation exercises also using resistance bands. That helps me wake up my glutes and also makes me 175% more confident because I immediately get a nice booty pump going especially if I've taken preworkout before gym, hehe.

Gym time: 10 mins warm up+stretch, 5 mins glute activation (just on leg day), 45-60min of around 6 exercises, 10mins abs, 5mins glute circuit (on non leg days), stretch. In total around 1h-1,5h which I think is not too bad for a complete session.

So this is my current split and workout schedule and I will probably not change it for a while, at least until I start a cut or something different. I also don't always do the same exercises, I love to switch it up especially on leg day, because I've heard that your glutes respond very well to variation.

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