Weekend Warrior: A Coach’s Recommended Weekend Workout Routine

In the action packed days of a weekend, finding time for exercise can often feel like an insurmountable challenge. Between kids sports, family responsibilities, and social engagements, the days can slip away without a moment to spare for physical activity. But what if I told you that you could reclaim your weekends and transform them into a time of rejuvenation, empowerment, and physical well-being? Welcome to the world of the Weekend Warrior, where a coach’s recommended workout routine can help busy adults like you elevate your quality of life and prioritize your health.

Why Weekend Workouts Matter

For many of us, the weekend represents a precious opportunity to unwind and recharge. It’s a time to step away from the daily grind and focus on activities that bring us joy and fulfillment. Yet, all too often, this free time is squandered on sedentary pursuits or endless to-do lists. However, integrating a workout into your weekend routine can be a game-changer for your physical and mental health.

First and foremost, weekend workouts offer a chance to break free from the constraints of a busy schedule. Without the time pressures of the workweek, you can dedicate yourself fully to your fitness regimen, allowing for longer, more intensive sessions. Additionally, exercise has been shown to reduce stress levels, boost mood, and improve cognitive function—qualities that are especially valuable after a hectic week.

Furthermore, prioritizing physical activity on the weekend sets a positive tone for the days ahead. By starting your Saturday or Sunday with a workout, you establish a mindset of self-care and vitality that can carry you through the rest of the week. Plus, knowing that you’ve already accomplished something meaningful early in the day can provide a sense of accomplishment and motivation to tackle other tasks on your agenda.

The Coach’s Weekend Workout Routine

Now that we understand the importance of weekend workouts, let’s dive into a coach’s recommended routine that you can easily implement at home or on the road. This workout is designed to target multiple muscle groups, enhance cardiovascular fitness, and maximize efficiency—all within the constraints of a busy weekend schedule.

Warm-Up (5-10 minutes) Begin with a dynamic warm-up to prepare your body for exercise and reduce the risk of injury. This could include exercises such as arm circles, leg swings, high knees, and bodyweight squats.

Circuit Training (30-40 minutes) Perform the following circuit of exercises with minimal rest between each set. Aim to complete 2-3 rounds, depending on your fitness level and available time.

  1. Bodyweight Squats (15 reps) Stand with your feet shoulder-width apart, toes pointed slightly outward. Lower your body by bending your knees and pushing your hips back, keeping your chest upright. Descend until your thighs are parallel to the ground, then drive through your heels to return to the starting position.
  2. Push-Ups (10-12 reps) Assume a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the ground, then push through your palms to return to the starting position. Modify as needed by performing push-ups from your knees.
  3. Dumbbell Lunges (12 reps per leg) Hold a pair of dumbbells at your sides and step forward with one leg, lowering your body until both knees form 90-degree angles. Push through your front heel to return to the starting position, then repeat on the opposite leg.
  4. Dumbbell Rows (12 reps per arm) Hold a dumbbell in each hand and hinge forward at the hips, keeping your back flat and core engaged. Pull one dumbbell towards your hip, squeezing your shoulder blades together at the top of the movement. Lower the weight with control and repeat on the opposite side.
  5. Plank Hold (30-60 seconds) Assume a plank position with your forearms on the ground, elbows aligned beneath your shoulders, and body forming a straight line from head to heels. Hold this position while engaging your core muscles and breathing steadily.

Cool Down and Stretching (5-10 minutes) Finish your workout with a series of static stretches to improve flexibility and promote muscle recovery. Focus on targeting the major muscle groups used during your workout, holding each stretch for 15-30 seconds.

Begin Your Health and Fitness Journey Today

Congratulations! By completing this weekend workout routine, you’ve taken a significant step towards prioritizing your health and well-being. But why stop here? If you’re ready to embark on a comprehensive fitness journey tailored to your individual goals and lifestyle, I invite you to schedule a no sweat intro with Xtra Mile Fitness.

At Xtra Mile Fitness, we’re dedicated to helping busy adults like you achieve lasting results through personalized training programs, expert coaching, and unwavering support. Whether you’re looking to lose weight, build strength, or improve overall fitness, our team is here to guide you every step of the way.

Don’t let another weekend pass you by without harnessing the power of physical activity to enhance your life. Take the first step towards a healthier, happier you by scheduling your no sweat intro with Xtra Mile Fitness today. Together, we’ll go the extra mile to help you reach your goals and unleash your full potential.

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