This workout routine made for women but workouts can be effective for men as well and weights can be modified as needed.
x = 1 set of 12-15 Reps
Day 1: Total Body Workout
5 Minutes Elliptical using the
mobile arms (Quick Start, Resistance 8)
1x Pushups Warmup (8-10 repetitions
for now)
2x Dumbbell front and lateral raises
(3-5 lb dumbbells) Warmup
2x Single Arm Dumbbell Row (lunge
forward, row up and back with elbow scraping your side)
2x Pushups (as many as you can do
until form fails)
5 Minutes Treadmill fast walk with
high incline (add 2 lb dumbbells if possible)
3x Dumbbell Wide Squats 10 lb
dumbbell
2x Crunches on floor (chin up to
ceiling, hands behind head for light neck support, exhale up)
5 Minutes Elliptical “Hands Free” Resistance
8-10
2x Planks (hold at least 15 seconds,
make sure to breathe!)
2x Dumbbell Shoulder Press (5-8 lb
dumbbell in each hand)
3 Minutes Treadmill Incline walk
(cooldown)
Day 2: Cardio
30-45 Minutes Elliptical varying
resistance, incline, direction, and position
A modified version of this workout would still be effective for most men
Day 3: Chest, Shoulders, Triceps
3 Minutes Elliptical w/ Arms
(resistance 6-8)
1x Pushups Warmup
1x Dumbbell front and lateral raises
(3-5 lb dumbbells) Warmup
2x Tricep Bench Dips (can be done on
stairs, step, or bench)
3x Quadripeds (hold each for 1
second, 5-8 holds on each side)
5 Minutes Treadmill with 2 lb
dumbbells, medium speed and high incline
3x Dumbell Standing Shoulder Press 5-10
lb dumbbells
2x front and lateral dumbbell raises
until failure (3-5 lb dumbbells)
1x Pushups until failure
1x Tricep Bench dips until failure
1x Plank hold until failure
3 Minutes Elliptical w/ Arms
cooldown (resistance 6)
Day 4: Cardio & Abs / Core
3x
Crunches (at least 15 per set)
3x Planks (hold at least 15 seconds
each set)
3x Hip Bridges (and eventually
Single Leg Hip Bridges)
30-45 Minutes Treadmill or other
piece of equipment (row machine, stairmaster, bike, etc)
Day 5: Legs, Biceps, Back Abs, Core
5 Min Elliptical Warmup Resistance
6-8
1x Warmup Pushups
3x Single Arm Dumbbell Row (lunge
forward, row up and back with elbow scraping your side)
5 Minutes Treadmill high incline
speed walk
3x Dumbbell Wide Squats w/ 10
lb dumbbell
3x Dumbbell Hammer Curls 8-10 lb
weights
3x Quadripeds (hold each for 1
second, 5-8 holds on each side)
3x Dumbbell Bicep curls 8-10 lb
weights
5 Minutes Elliptical backwards
cooldown resistance 6
Day 6: Core & Cardio
3x Twisting Crunches
3x Planks hold 15-30 seconds per set
3x Hip Bridges / Single Leg Hip
Bridges
30-45 Minutes Cardio (your choice)
Day 7: Rest / Active Recovery
Light
stretching, maybe 1 easy set of pushups / squats / crunches, optional 1-2 mile
walk slow
I hope you enjoyed this article about how to live healthier on a frugal budget and maximize your performance!
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