7-day keep going exercise plan
Day 1 Leg training: heavier weight training followed by 15-20 min after-burn cardio.
Day 2 Back and biceps: heavier weight training followed by 15-20 min after-burn cardio.
Day 3 HIIT: combination of strength, pulse, and indurance such as Crossfit or circuit training.
Day 4 Shoulders, chest and triceps: heavier weights followed by 15-20 min after-burn cardio OR weight session with supersets and minimal rest.
Day 5 HIIT: Interval sprints on treadmill or spinning bike.
- 10-min low intensity warm-up
- 3-5 min mid-intensity
- followed by 10-20 minutes high-intensity intervals.
- Depending on conditioning choose an on/off split suitable for you.
- For example: 10 seconds on/10 seconds off, 20 seconds on/10 seconds off.
Day 6 Low-intensity cardio with 45-60 min walk or low-intensity training focusing on circulation, balance and stretch (for example: yoga).
Day 7 REST DAY
You can do the splits differently and you can switch the sessions to better suit your weekly schedule plus your need for recovery and rest. Listen to your body; if you need a day of rest in the middle of the week, push that training session to later in the week. Learn to recognise that there is a big difference in your mind telling you ”I don’t want to” and your body telling you ”I can’t”!