A free, 30-day workout calendar to help you stay on track this fall!
Summer vacations are wrapping up and a new school schedule is settling in. Which makes this the perfect time to add a little routine back to your life and this Back-to-School Workout Calendar will do just that! Whether you complete every workout or modify for what your schedule allows, this calendar will get you headed in the right direction! Grab some dumbbells and a timer and let’s get to work!
Hey all! Two back-to-school themed posts in a row! Tis the season, right? 💪🏼 Even though I don’t have kids, I’m ready to slow down this crazy summer schedule and start my new routine. And I bet, you are too!
Last week, I provided a Back-to-School Meal Plan to help you kick off the new season. And today, it’s all about fitness.
Getting into a workout routine is tough. Between the kids’ school and practice schedules, there doesn’t seem to be much time left in the day.
But if there’s one thing I’ve learned over the years, it’s all about prioritization. You have to want to prioritize your health over mindless social media scrolling, snoozing the alarm an extra 30 minutes or watching one too many shows on Netflix.
If you can carve at least 30 minutes out of your day, 5 times a week (plus an extra 15 minutes to change/shower/cool down, because let’s be honest, it’s never just 30 minutes.), then that’s all you need to create healthy habits for lifelong success!
How to Use the Workout Calendar
Each day there’s a suggested cardio, strength and core workout. It seems like a lot, but it shouldn’t take more than an hour (if that!)
If you only have 30 minutes to spear, pick one and modify it to fit your schedule.
Remember, this calendar is for YOU!
Some cardio days are left open, so do what you like – run, elliptical, inclined walk, stairmaster, HIIT. Your choice! And if you don’t like a workout on the calendar, there are plenty to choose from on the blog. Just head on over to the workouts section and pick between cardio, plyometrics, strength or core!
This calendar is structured so you get 2 rest days a week. If you’d rather take your rest days on the weekend or back-to-back during the week, then do it! If you’re crunched on time (no pun intended 😂), forget the core exercises. There’s plenty of ab work in the HIIT workouts and we all know a six packs are made in the kitchen.
What You’ll Need
Most (but not all) of these workouts require dumbbells, so if you’re working out at home and don’t have any, you might consider purchasing a few sets – light, medium and/or heavy.
Here are the best priced dumbbells I could find on Amazon:
5 lb. dumbbells – $20
8 lbs dummbells – $24
10 lb. dummbells – $30
12 lb. dumbbells – $32
15 lb. dumbbells – $43
Set of 3 dumbbells (4, 8, and 12 lbs.) – $75
Not necessary, but these are the Resistance Loop Bands ($9 on Amazon) that I use and are great to take on trips!
Other than that, you just need a timer (I use the Interval Timer App), a water bottle and a positive attitude 😊
* Disclosure: Some of the links in this post are affiliate links and if you go through them to make a purchase I will earn a commission.
This is the workout schedule I’ve been sticking to for years. I love the variation is provides and I don’t get bored of doing the same thing.
Each day focuses on a different muscle group, but you’ll still get a little bit of everything – cardio, strength and balance.
Who’s ready to get to it?! 🙋🏻♀️
DOWNLOAD THE FREE 30-DAY WORKOUT CALENDAR HERE.