Dumbbell sitting on weight bench

Friday Fitness – My Weekly Schedule + Free At-Home Workout

Who has some sore muscles right now???  This week has been a doozy for my rear and hammies and I’m not mad about it (peach emoji).

I’m so excited for today, because it marks the first post in a new blog series all about fitness.  Sure, I’ve shared workouts and fitness tips before, but now…I’m bringing you something each week (bicep emoji).  Sunday, I kicked off my Weekly Eats blog series and if you’re looking for some meal-prep help, be sure to check it out!  I’m hoping, that between my Weekly Eats, and Friday Fitness posts  – – along with Random mindset, recipes, and whatever-the-heck-I-want-to-talk-about posts on Tuesdays – – that you’ll have all the tools you need to PURSUE WELLNESS WITHOUT OBSESSION.

So, without further ado, I bring you the first installment of Friday Fitness.  And yes, these fitness tips can be used on days other than Friday, too (eye roll emoji to all the haters).

My Weekly Schedule

First off, you can learn a bit more about what a “regular” week of workouts looks like for me here.  But, for a quick recap, I usually start my week with some simple workout goals: 3 strength sessions, 1 Run, 1 Yoga Practice + leisurely walks whenever I can (hopefully with my man or an amazing podcast).

Disclaimer: my week does NOT always look like this.  If my week is ridiculous (ahem, this week), and I’m chock full of PhD, professor, and trainer work, I don’t always meet my goal.  In this case I always prioritize the strength sessions + walks.  Walking is the best exercise you can do if you’re busy or stressed (in my humble opinion – plus tons of research backs it up, sooo).  Building muscle is the foundation to having a healthy endocrine/metabolic system.  These two together mean the most to me, so that’s why I prioritize them.  They also make me feel the best and don’t take that much time.

What Are Strength Sessions?

Yes, I mean weight-lifting.  Of course this can mean a LOT of things, but basically, it’s moving, lifting, pushing, pulling, all the heavy things.  And man is it good for you.  Spoiler alert: you don’t have to have a fancy gym or the perfect $150 leggings to get in a great strength workout.  In fact, the majority of my workouts are done at home.  This is especially true during packed weeks when I just have 30 minutes to spare.

I LOVE creating and programming strength workouts (duh, I’m an Exercise Physiologist), so I’ve put together one for you here.  Minimal equipment (amazon prime, people), and less than 30 minutes.  Go:


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Adrienne is a Certified Exercise Physiologist and holds a masters degree in Exercise Science. Her passion is to help people find a healthy balance between #IIFYM and #YOLO.

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