My clients are always asking me how they should schedule their workouts into their weeks.
Everyone is different, but generally speaking, you should aim to get in at least 3 TWD workouts per week (for my more advanced clients, try for 4). No matter your fitness level, I always recommend taking at least 1 rest day per week – this is KEY in allowing your body to repair itself.
Here’s how I recommend scheduling your workouts to set yourself up for success.
YOUR WEEKLY ROUTINE
MONDAY – TWD LIFT
Kick-start your week with a strong lifting sesh. If you’re following one of my programs, this is when you would start day 1. If you have the time, try and add 20 min of cardio after the workout.
TUESDAY – TWD LIFT
Consistency is key! You may be sore from yesterday’s lift, but this is where the magic happens. Modify your weights and reps as needed, but try to complete the full workout. Don’t forget to get an additional 20 min of cardio in today!
WEDNESDAY – ACTIVE RECOVERY
I don’t want you to fully stop moving, but I want you to do something low-intensity, like going for a long walk or taking a yoga class. Try and aim for 30 – 45 minutes. Aim for something that slightly elevates your heart rate, but you can still carry on a conversation.
THURSDAY – FREE DAY
Choose a workout you love to do. It can be anything from taking a pilates class, going for a run, or even playing a game of pickleball – anything goes!
FRIDAY – TWD LIFT
It’s time to get back to business! Return to the TWD app and start day 3 of your program and add 20 minutes of cardio post-workout.
SATURDAY – DEALER’S CHOICE
Listen to your body. If you’re gassed from the week, give yourself a free day or an active recovery day and choose an activity that makes you happy.
If you’re feeling good, this is where I would recommend adding in the additional TWD lift.
SUNDAY – REST
Recharge and prepare for the upcoming week. Recover with a full body stretch, a gentle yoga class, or even just a long walk outside.
Related Links :
- What To Know About Adding Athletic Greens to Your Diet & Workout
- How to Get Started on the TWD App
- Is the Oura Ring Sleep and Fitness Tracker Right for Me?
- Train With Danny Has a Playbook Fitness App!
- The Balancing Act Between Workouts and Meals
- How to Kickstart Your Wellness Routine with MyFitnessPal