The 7 Day Workout, is a guide for you to jump start your fitness in 2024!

This is a typical workout week for me. I lift weights 5 times per week, Monday through to Friday. Saturday and Sunday, I take a break from lifting weights but not a break from movement. I thoroughly enjoy the Peloton App for their Core Strength, Shadowboxing & Row classes. I have a Peloton Bike in Canada, which I absolutely love! Click here for a discount on a Peloton Bike or Treadmill. Click here for Peloton 60 Day FREE Guest Pass. No matter what you do, just be sure to move your body EVERYDAY!

DAY 1

5 SETS OF:

DEADLIFTS (HEAVY) X5

JUMP SQUATS X20

3 SETS OF:

DB WALKING LUNGES X10

SINGLE LEG DB DEADLIFTS X10/S

GOBLET SQUATS X10

20 MIN PELOTON CORE STRENGTH

DAY 2

3 SETS OF:

GOOD MORNINGS X10

RENEGADE ROW X10/S

PUSH UPS X10

4 SETS OF:

DB BICEP CURL X20/S

BENT OVER BARBELL ROW X10

DB TRICEP EXTENSION X10

1 MIN PLANK

20 MIN PELOTON ROW OR CORE STRENGTH

DAY 3

3 SETS OF: (21,15,9)

BACK SQUATS

KB SWINGS

WALL BALLS

EMOM (EVERY MINUTE ON THE MINUTE)

BACK SQUATS X5

BOX JUMPS X5

20 MIN PELOTON ROW OR CORE STRENGTH

DAY 4

5 SETS OF

BENCH PRESS X5 HEAVY

DB PULL OVERS X10

10 SETS OF:

BB SHOULDER PRESS X10

DB CHEST FLYS X10

PUSH UPS X5

20 MIN PELOTON CORE STRENGTH

(this chest workout will have your boobs moving like Terry Crews Pecs, FYI)

DAY 5

3 SETS FOR TIME

MOUNTAIN CLIMBERS X15

BURPEES X15

BOX STEP UPS X15/S

KB SWINGS X15

JUMP ROPE X 30SEC

20 MIN PELOTON CORE STRENGTH

DAY 6

20 MINUTE PELOTON SHADOW BOXING

OR

20 MINUTE PELOTON ROW

OR Any movement 20 minutes or more

WALK, RUN, BIKE, SWIM, SURF, YOGA,

whatever you do, JUST MOVE!

20 MIN PELOTON CORE STRENGTH

(Kendal Toole is one of my favourite Peloton instructors for shadowboxing & bike)

DAY 7

20 MINUTE PELOTON SHADOW BOXING

OR

20 MINUTE PELOTON ROW

OR Any movement 20 minutes or more

WALK, RUN, BIKE, SWIM, SURF, YOGA

whatever you do, JUST MOVE!

20 MIN PELOTON CORE STRENGTH

(Hannah Frankson is another one of my favourite Peloton Instructors for bike)

If the last four years has taught us anything, it's that our maintaining optimal levels of Health is not selfish but absolutely, 100% necessary. HEALTH = WEALTH.

Next up on The Unregistered Nurses Blog, Super Simple Life Hacks that will optimize your Health & Fitness Journey!

Peace & Love

Christoff Certified Self Sabotage Coach