Weekly Workout Routine

Shop Matador Meggings

The Waka Yaga plan I follow currently

as of July 8th 2022

Monday / Wednesday / Friday

Morning:

  • 45min walk (usually four laps in my hood)
  • 1/2 way point of first lap > 20 jumpjacks and some stretches
  • 1/2 way point of 2nd lap > 20 jumpjacks and 36 pushups in 3 diff hand positions (normal, diamond, wide)
  • 1/2 way point of 3rd lap > 20 jumpjacks and 10 bear to extended leg twist
  • 1/2 way point of 4th lap > 20 jumpjacks and 36 pushups in 3 diff hand positions (normal, diamond, wide)
  • 25 boat pose to extended boat pose and back
  • 15-20 bridge pose
  • 10 each side of side plank dips

Evening:

  • 45min walk (usually four laps in my hood)
  • just do my laps with jumpjacks at 1/2 way point of each lap
  • 4 sets of 8 (or sometimes 3 sets of 12) of the following:
    • Incline row from pullup straps (working towards being level)
      Or Pullups with bands (I can do 1 pullup w/o bands)
    • Dumbbell curls
    • Overhead press the dumbbells
    • Triceps pulldown with band

Tues / Thursday

Morning:

  • 45min walk (usually four laps in my hood) with weight vest
  • 1/2 way point of each lap I switch between squats / split squats / single leg RBL
  • If not doing leg exercises I am doing standing yoga poses / stretches

Evenings:

  • 45min walk (usually four laps in my hood) with weight vest
  • 1/2 way point of each lap I switch between squats / split squats / single leg RBL
  • If not doing leg exercises I am doing standing yoga poses / stretches

Sat / Sunday

The weekend is a rest day. I will at times do a walk on Sunday evening or do some slow relaxing hip yoga.

Variations

Every week I aim to change up the routine on each day. At the start of a week I’ll either add more reps to a body weight exercise, do it slow, do it fast. I’ll even switch it out. Specifically on the pushing and pulling exercises. I may do some burpees or burpee varations. I’ll switch between inclined rows or banded pullups. For the squat exercises I’ll do more or slower or find a different type of squat exercise. The point of the variations is to add more to gain more strength and to keep the routine from becoming stale.

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