05/28/2026
For the past few weeks I’ve been doing to workouts and sharing them below, sharing what’s working for me if you’re looking to change things up.👌🏼
I started out with a lot of modifications, but increased strength and endurance and now able to do more reps and no modifications.
Here you go:
🏋️ Day 1 – Upper Body + HIIT
Workout
1/2 mile incline walk
• Push-ups – 3×12–15
• Row/machine – 3×1 minute row
• Shoulder press – 3×10
• Plank – 3×30–45 sec
1/2 mile incline walk
• 30 sec sprint / 60 sec walk (repeat)
Plank Challenge
🦵 Day 2 – Lower Body
Workout
Warm up: 5 min incline walk
Deadlift- machine 4x10
• Step-ups (onto a bench or box) 4x10
• Quad extensions 4×15
• Leg press (machine)– 4×10
• Hamstring curls (machine) 4x10
Hip Abduction 4x10
Hip Adduction 4x10
Cool down: 15 min incline walk
Plank Challenge
🏃 Day 3 – Cardio Burn
• 30–45 min steady-state cardio (jog, bike, incline walk)
• Keep pace where you can still talk
🏋️ Day 4 – Full Body Circuit
Repeat 3–4 rounds
• Squats ×12
• Push-ups ×12
• Rows machine 1 minute
• Mountain climbers ×30 sec
• Rest 1 min between rounds
Plank Challenge
🔥 Day 5 – 5 Rounds
5 minute warmup/walk
•30 sec on / 20 sec off
◦ Jump squats
◦ Burpees
Bench press
◦ High knees
◦ Rest
10 -15 minute cardio: walk/run
Plank Challenge
🚶 Day 6 – Active Recovery
• 8–12k steps (walking)
• Light stretching or yoga
Plank Challenge
🏋️ Day 7 – Lower + Core
• Deadlifts – 3x12
Push-ups – 3×12–15
• Step-ups – 3×12 each leg
• Hamstring curls – 3×12
• Plank – 3×30 sec
Plank Challenge
5 minutes cool down/walk
