Monday (easy day)
20-40min morning exercise – set of yoga, pilates or other workouts to wake your body up (make your own set, easy to find some tips on the internet) – meant to be on empty stomach (before breakfast).
30-40min evening stretching – to help recovery. You can add sauna or massage.
Tuesday
50min morning run or 50min morning indoor trainer/rollers – meant to be on an empty stomach (before breakfast). Easy tempo – aerobic activity.
2hrs. afternoon bike ride or 1,5hrs indoor home trainer – easy to moderate tempo.
Wednesday
20-40min morning exercise – set of yoga, pilates or other workouts to wake your body up (make your own set, again, find some tips that suit you on internet) – meant to be on an empty stomach (before breakfast).
1,5hr afternoon gym – “full body program” + focus on leg strength. Finish with 20min easy spinning on the trainer in the gym.
Thursday
50min morning run or 50min morning indoor home trainer/rollers – meant to be on an empty stomach (before breakfast). Easy tempo – aerobic activity.
30-40min evening stretching – to help recovery. You can add sauna or massage.
Friday
20-40min morning exercise – set of yoga, pilates or other workouts to wake your body up (the usual set you should have figured out by now) – meant to be on an empty stomach (before breakfast).
1,5hr afternoon bike ride or 60min indoor home trainer ride or a spinning class – easy/moderate tempo with 6 times of maximum cadence intervals lasting between 30-60s. (if it’s a spinning class kick in the “highest gear” and follow the instructor)
Saturday
40min morning run or 50min morning walk – meant to be on empty stomach (before breakfast). Easy tempo – aerobic activity.
3-4hr bike ride or 2hr indoor home trainer/rollers – easy to moderate tempo (basic endurance) – group ride is the best
Sunday
3hr morning bike ride or 1,5hr indoor home trainer/rollers – easy to moderate tempo (basic endurance) – group ride is the best
50min afternoon run or 40min running up and down the stairs or 60-90min of gym/trx/crossfit
That’s it. That’s my plan for upcoming weeks. Feel free to follow my plan as well and you, of course, can customize it to your needs. Enjoy and don’t forget to keep smiling. Eat well, stay hydrated, try to get enough sleep, and take good care of yourself and your family!
