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FREE Workout Plans for Your Week

Over the past 6 months, I have uploaded my favorite workouts including my most recent uploads of my favorite warm-up and cool-down/stretching videos I usually use before I run.




Both warming-up and cooling-down are so important, and I cannot stress both enough. I love and value time and productivity, so for far too long I rushed in and out of workouts, not wanting to take the extra 5-10 minutes before or after.


There have been different times in the past 3 years when I have used these workouts I've linked below exclusively as my go-to weekly workouts. If you are looking for something for free and don't know where to start in the overwhelming pool we have online, I would love to help you! Please use my FREE videos and create your own weekly workouts, I’d like to suggest and recommend a few different ways you can put your week together based on how many days you’d like to work out:


3 days in a week:

Day 1: Warm-up, walk or run 20-30 minutes, Cool-down

Day 2: Strength Work-out

Day 3: Favorite 15 OR Repeat Day 1


4 days in a week:

Day 1: High-Intensity Work-out

Day 2: Warm-up, walk or run 20-30 minutes, Cool-down

Day 3: Strength Work-out

Day 4: Favorite 15 OR Repeat Day 2


5 days in a week:

Day 1: High-Intensity Work-out

Day 2: Warm-up, walk or run 20-30 minutes, Cool-down

Day 3: Strength Work-out

Day 4: Warm-up, walk or run 20-30 minutes, Cool-down

Day 5: Favorite 15


6 days in a week:

Day 1: High-Intensity Work-out

Day 2: Warm-up, walk or run 20-30 minutes, Cool-down

Day 3: Strength Work-out

Day 4: Warm-up, walk or run 20-30 minutes, Cool-down

Day 5: Strength Work-out

Day 6: Favorite 15


Play around with those days, change them up and mix them up. I've only made these suggestions for those of you that love a plan but also love someone else putting one together for you! Here it is! Enjoy!


I have put these options together based on having both Cardio and Strength in your weekly workouts. In doing the warm-ups and cool-downs on the cardio (Run or Walk) days, you also add in flexibility!

  • Cardio is so important because your heart is a muscle that needs exercise!

  • Strength is important to build muscle tone—especially as we age, we lose muscle—we want to keep our muscles healthy and strong!

  • Flexibility is important because as you strengthen those muscles, you do not want to become tight—you want to prevent injury!

  • Warming-up is important to get the synovial fluid going and your body ready for the work! Warming up will help prevent injury!

  • Cooling-down is important for lowering your heart rate, preventing injury, and lessening the soreness you experience as your body adjusts to new movements and exercise.


I sure hope some of these options might bless and help you as you make fitness a priority in your life! I'd love to hear from you if you start doing them!






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