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the comeback plan!

It happens to all of us. Life gets in the way and we fall off of our routine whether it be because of an extended vacation, busy season at work, or the holidays. This plan is meant to help you find your way back so that you can be a gym beast again. Use this routine to assess where you are now, establish goals, and build back your cardio endurance along the way. It is designed to go hard rather than ease you in, to get the old you back quickly.

Plan Summary:

  • Workout Duration: 60 min for 5 days/week

  • Program Duration: 4 weeks

  • Resistance Level: Moderate. Use either your body weight or dumbbells heavy enough for 10 reps. On Fridays, go a little heavier.

  • Tips: Work up to the daily run with a run-walk combination. You’ll be rebuilding your endurance so the goal is to work up to running nonstop, but starting out I expect for this to be a challenge where walk breaks are necessary. After the run, grab a pair of weights and follow each circuit in a small room.

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Long Run & leg day:

Stretch: Legs, arms, and back

Cardio: Treadmill

  • 2 min walk warm-up

  • Run/walk 5K (3.11 miles) at a 10 min/mile pace (6.0 speed)

  • 3 min walk cool down

Lower Body Circuit:

  • 10 Kettlebell Sumo Squats

  • 20 Box Toe Taps

  • 20 Split Squats, 10 each leg

  • 10 Normal Stance Squats

  • 20 Side Lunges, 10 each leg

  • 10 Narrow Stance Squats

  • 10 Lying Leg Raises

  • 10 V Crunches

Stretch: Legs, arms, and back


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fast run & full body DAY:

Stretch: Legs, arms, and back

Cardio: Treadmill

  • 2 min walk warm-up

  • Run/walk 2 miles at a 9:15 min/mile pace (6.5 speed)

  • 3 min walk cool down

Full Body Circuit:

  • 10 Kettlebell Sumo Squats

  • 30 Box Toe Taps

  • 20 Side Lunges, 10 each leg

  • 30 Box Toe Taps

  • 10 Dumbbell Normal Stance Squats

  • 30 Box Toe Taps

  • 10 Dumbbell Narrow Stance Squats

  • 30 Box Toe Taps

  • 20 Split Squats, 10 each leg

  • 30 Box Toe Taps

  • 10 Lying Leg Raises

  • 40 Dumbbell Alternating Bicep Curls

  • 40 Dumbbell Tricep Kickbacks, 20 each arm

  • 20 Cable Rope Tricep Extensions

  • 20 Dumbbell Standing Oblique Dips, 10 each side

  • 10 Medicine Ball V Crunches

Stretch: Legs, arms, and back


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jog & Full body day:

Stretch: Legs, arms, and back

Cardio: Treadmill

  • 2 min walk warm-up

  • Run/walk 1.75 miles at a 11 min/mile pace (5.5 speed). Then finish with a sprint of .25 miles at a 8:30 min/mile pace (7.0 speed). Total is 2 miles.

  • 3 min walk cool down

Lower Body Circuit:

  • 10 Kettlebell Sumo Squats

  • 20 Side Lunges, 10 each leg

  • 10 Dumbbell Normal Stance Squats

  • 10 Dumbbell Narrow Stance Squats

  • Repeat 1x

Full Body Circuit:

  • 20 Kettlebell Cross-Body Cleans, 10 each side

  • 10 Lying Leg Raises

  • 20 Bench Single Leg Squat, 10 each leg

  • 20 Push-Ups

  • 20 Dumbbell Alternating Renegade Rows

  • 10 Alternating Plank Extensions

  • 20 Dumbbell Alternating Bicep Curls

  • 10 Cable Rope Tricep Extensions

Stretch: Legs, arms, and back


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Long Run & ab Day:

Stretch: Legs and back

Cardio: Treadmill

  • 2 min walk warm-up

  • Run 5K (3.11 miles) at a 10 min/mile pace (6.0 speed)

  • 3 min walk cool down

Ab Circuit:

  • 10 Dumbbell Alternating Renegade Rows

  • 10 Knee Tuck Crunches

  • 10 Alternating Crossover Toe-Touch Crunches

  • 10 Pendulum Legs (3 towards middle, 6 alternating sides, 1 down middle)

  • 20 Side Plank Crunches, 10 each side

  • 10 Supermans

  • 10 Lying Leg Raises

  • Repeat 1x

Leg Circuit:

  • 10 Kettlebell Sumo Squats

  • 20 Kettlebell Split Squat, 10 each leg

  • 10 Dumbbell Normal Stance Squats

  • 20 Side Lunges, 10 each leg

  • 10 Dumbbell Narrow Stance Squats

  • Repeat 1x

Stretch: Legs and back


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Long run & Full body day:

I’m proud you made it through. You’re a boss!

Stretch: Legs, arms, and back

Cardio: Treadmill

  • 2 min walk warm-up

  • Run 5K at a 10min/mile pace (6.0 speed) 

  • 3 min walk cool down

Full Body Circuit:

  • 14 Bicep Curls at heavy weight, 7 each arm

  • 14 Tricep Kickbacks at heavy weight, 7 each arm

  • 7 Cable Rope Tricep Extensions, heavy

  • 10 Kettlebell Sumo Squats, heavy

  • 10 Kettlebell Split Squats

  • 10 Dumbbell Normal Stance Squats

  • 20 Dumbbell Side Lunges with Cross-body Toe-Touch, 10 each side

  • 10 Dumbbell Narrow Stance Squats

  • 20 Cross-body Mountain Climbers

  • 30 Bicycle Crunches

  • 20 Penguins

  • 10 Reverse Crunches

  • 5 Bridges to Ab Holds

  • 10 Medicine Ball V Crunches, light

  • 10 Lying Leg Raises

  • Repeat 1x

Stretch: Legs, arms, and back

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