Life is stressful.

Stress can reveal itself in all sorts of ways. For me, it’s usually a beautiful looking cold sore on my face (I know, ew!). For others, it can be depression, anxiety, loss of hair, sleepless nights, migraines, stomach issues, and the list goes on.

Now, we are all imperfect human beings who deal with a lot of stress. The way we bounce back and respond to our stress is what’s important. Don’t be the person who crawls into a corner or grabs food from the fridge late at night to mask the pain you feel inside. Find another outlet! For me, weight training has become my outlet. There is nothing like sweating out all the built-up anxiety that weighs heavily on my shoulders throughout the work week.

If you are someone who struggles with stress, don’t worry! You are not alone. I want to encourage you to try using the gym or any sort of exercise as an outlet for your anxiety. It is proven that exercise pumps feel-good endorphins throughout your body, helps you sleep, and improves your mood. Try it. Your legs might want to give out when you’re dropping your butt low on your last rep, but the way you will feel after is what changes the game.

Here below is my weekly workout routine (for this week):

Monday: Cardio & Stretch

  • Jog with the Hubby: Jason joined me today on my jog around Newport.
    • 20-minute jog
  • Jump rope: 4 sets of 100 jumps
  • Stretch

Tuesday: Chest & Triceps + HIIT

*superset these!*

  • Incline Dumbbell Press: 12 reps, 3 sets
  • Tricep Dips: until failure, 3 sets
  • Seated Chest Press: 12 reps, 3 sets
  • Medball Push-Up: until failure, 3 sets
  • Overhead Tricep Extensions: 10 normal reps, 10 halfway pulses, 3 sets
  • Alternating Cable Chest Flyes: 10 reps each side, 3 sets
  • Reverse Tricep Pushdowns: 10 reps, 3 sets

Wednesday: Jog & Stretch

  • Jog/Walk: 20 minutes
  • Jump Rope: 100 jumps, 5 reps
  • Stretch

Thursday: Back & Biceps + HIIT

*superset these!*

  • Seated Row: 8 rep hold, 5 sets
  • Alternating dumbbell hammer curls: 12 reps each arm, 5 sets
  • Single arm cable row: 12 reps, 4 sets
  • Seated Face Pulls: 12 reps, 4 sets
  • Alternating Incline Bicep Curls: 15 reps each, 4 sets
  • Hyperextensions: until failure, 4 sets
  • Lat Pulldown: 8 reps, 4 sets

Friday: Stretch & Rest 

Saturday: Legs & Shoulders + HIIT

*superset these!*

  • Barbell Squats: 10 reps, 3 sets
  • Side Lateral Raises: 10 reps, 3 sets
  • Kettle Bell Swings 15 reps, 3 sets
  • Bulgarian Split Lunges: 10 reps each leg, 3 sets
  • Backward Lunge (with weight): 10 reps (each leg), 3 sets
  • Arnold Dumbbell Press: 12 reps, 3 sets
  • Kickbacks using cable: 15 reps each leg, 5 sets
  • Singe Leg Step Up: 15 reps, 3 sets
  • Sumo Squat with Dumbell: 15 reps, 3 sets
  • Seated Bent Over Rear Delt Raise: 10 reps, 3 sets
  • Single Leg Push Downs on Pull-Up Machine: 15 reps each leg, 3 sets
  • Weighted Donkey Kick Pulses: 20 pulses each leg, 3 sets

Sunday: Day Of Rest