Last Updated on August 10, 2021
Can you believe it’s almost summer?! It’s definitely starting to feel that way in Seattle! The sun is usually shining when I wake up in the morning, so I’ve been feeling more motivated than usual to go running and get back into a fitness routine.
One of my goals for June is to run twice a week and do a total body workout twice a week, and since I’ve sort of gotten into the groove of it, I wanted to share what’s been working for me.
I’ve put together a free workout calendar, printable 20-minute total body workout routine, and a playlist to make this workout plan totally easy to follow along with if you want!
I’ve put together this calendar so you can print it out and cross off the days that you complete! If you want to create your own workout planner or follow mine but switch the days around, I’ve made a blank planner too.
Workout Planner // Blank Workout Planner
Cardio 2x Per Week
I’m the kind of person who can only run for about 20-30 minutes until I get bored, and I know that my body is not cut out for long distance jaunts (also, I’m a really slow runner and I’ve just come to accept that I will never be Usain Bolt). Usually I try to switch it up and find new places to run, but lately I’ve been going around the same little loop and I actually haven’t gotten bored of it yet. I highly recommend the Nike Running app for keeping track of your time and distance.
Total Body Strength 2x Per Week
For total body strength workouts, I switch between pilates and a body strength routine I created. Since I don’t have a gym membership or equipment, I just rely on my own body weight to get a good workout, but you could add in some weights at the gym if you have that option!
20-Minute Total Body Workout I’ve created a workout plan you can print out (or pin)! The goal is to keep repeating the moves in each round for 5 minutes and then move on to the next round. Each round includes cardio, arms, butt/legs and abs, and the boxes on the right are to see how many times you can go through each round before 5 minutes is up! If you’re unsure of a move, you can probably find it on Google or just leave me a comment and I’ll try to explain!
The night before I plan to work out, I basically stalk Blogilates videos and combine enough of them to last for 20-30 minutes. I try to pick a variety so that I cover abs, arms, legs, and butt (aka making it a total body workout). Top tip: having your workout planned beforehand makes you more likely to actually do it!
Here’s an example of a combination:
Yoga or Long Walk 1x Per week
I absolutely love yoga, so I try to schedule it in at least once a week. Same goes for long walks – sometimes you just need to explore the unknown by yourself.
Rest 2x Per Week
Resting between workouts is super important for your body and for making sure you don’t get burned out. Take the extra time you have to sleep in, take a relaxing bath, stretch your muscles properly, and just give yourself a well-earned break.
SUMMER WORKOUT PLAYLIST
One thing I cannot work out without is music. I make up scenarios in my head while I’m running (is it just me?), so it helps to have some epic music to go along with my thoughts. Here’s what I’ve been listening to lately, and I will keep updating this so feel free to follow the playlist if you use Spotify!
So there you have it! That’s the routine I plan to follow until I get bored of it (which hopefully won’t be anytime soon since I’m switching stuff up every week). I hope you’ll follow along with me because I would love to be able to encourage each other!
You go girl!! It’s so lovely that you put together a workout planner, definitely going to be doing this after Ramadan hehe. Amazing post as usual sweetheart!! xxxxx
Yay, thank you my dear!! I’m definitely the kind of person who needs a planner for everything ;)
You are so devoted! I’m lazy as heck! Keep up the good work!
Tegan xx – Permanent Procrastination
Hahaha well I do my work out so I can be lazy the rest of the day ;)
This is amazing! So inspiring! I think i need to get on your level :)
Haha thanks, Jordyn! Baby steps are all it takes!
are you doing your workout after work or in the morning?
You put a great plan together, it absolutely motivates me to get back on track with doing some workout! ♡
Hi Sunray! I work out in the morning – I’m always too lazy after work haha. I’m so glad you’re feeling motivated!
Yay I’m glad you’re still doing a bit of yoga :D I don’t like running because I don’t like sweating, and also the pollution here is horrible so I’m probably dying whenever I go on a run outside, and running on a treadmill is very boring :P I’m going to be in Seattle for the second half of summer break, and since the weather is cooler there (and also fresher) maybe I’ll go on a few runs as well! -Audrey | Brunch at Audrey’s
Haha yes of course, I couldn’t not do yoga! I might do the 30-day challenge again next month. And I totally agree that running on the treadmill is boring haha. Hopefully you’ll be able to enjoy the sunshine and go for a run in Seattle!
Wow. I wish I have the same motivation as you do, Cath! I am thin but I am not physically fit and healthy. One thing I always fight about is the laziness zzz.
Lou | wandersoul.co.vu
Haha my motivation comes in waves, it’s definitely a struggle most days! But having a schedule definitely helps with that.
love this post! what a great plan. i bought a groupon for a couple yoga classes and am so excited to try it out!!
Oooh nice! I can never find any good yoga classes on groupon in my area haha
This is so useful. Fantastic job at really breaking everything down and helping people stay consistent by making working out seem doable.
Thanks so much, Sharon! Happy to help. I’m not sure how many calories it would burn – or even how one goes about calculating that! Sorry xx
I put as a 20-minute calisthenics thing in MFP. It burns 144 calories.
Seriously loads of excellent tips!
In your 20 minute total body work out you have “butt pulses”. I tried to look this up and had no luck finding a how to. Can you please explain this to me? Love your workouts and attitude!
Hi Nina! Oh gosh I made this a long time, so I’m not totally sure haha. I’m guessing it was probably the move shown in this video at 1:15 https://www.youtube.com/watch?v=j0rgbfeRFVA