My 5 Day Workout Routine

I recently shared on Instagram my struggles with staying consistent in a workout routine. Some of it is busy mom life, but a huge part of it is my on going battle with endometriosis. About 12 days out of every month the pain is completely debilitating and I'm good to just sit up on the couch during this time. Not only does the pain completely disrupt my workout routine, it also works hard on my emotional state of being. Coming out of this isn't always easy so even when I start feel physically better I'm often working against depression and anxiety.

I will say I'm blessed to have good genes when it comes to my body. I am by no means perfect and have trouble areas like my booty and thighs, but overall I'm a healthy weight and am very happy with where I am after having three kids. My workout routine is solely based on maintenance. I'm not trying to get stronger or faster or skinnier. I desire to keep my problem areas in check and keep my heart healthy.

Because of this I have to really pay attention to what I eat, not only so I do not gain weight from foods, but because how how certain foods effect my endometriosis. You will notice I mainly eat keto. I have found that excess inflammation increases my pain significantly. If I eliminate foods that are known to cause inflammation in the body, I can tell a big difference. I've eliminated gluten, sugar, and the majority of carbs. I'm still working on caffeine and dairy.

I say all of that above, so you will know below what to expect. If weight loss is your goal, I suggest going somewhere else. These are very quick total body workouts designed to get my heart rate up, my muscles moving, and keep specific problem areas in check. Most of you know my husband is a personal trainer so I have the added help from him to put these workouts together. These will make you sore, but not so sore that you can't sit on the toilet the next day!

Everyday before - core and abs

4 Rounds

20 vacuum twists / 30 second plank hold

Everyday after - stretches and yoga

Description - Vacuum Twists you will stand and pull in your belly button as far back as it will go. With hands on your hips you will begin twisting. The goal is to keep your belly button pulled in the entire time you are twisting. Take these slow. Plank holds you can do either on your elbows or palms. Focus on keeping your core tight throughout the entire 30 seconds.

Monday - total body

50 Woman Makers (weights needed, but not required)

The Basics - a burpee, to squat, to thruster or overhead press

Advanced - add hand weights, give yourself a goal time to complete

Just starting out - start with 15 and just keep moving

Description - Start standing with hands by your side. If you are using weights, you should be holding the weights.

Bend over and putting your hands on the ground and jump or step your feet backwards. Touch your chest to the ground. Push your body up, bringing your feet back in and standing up. With your arms bent and the weights by your shoulders, do a full squat and when standing up push the weights overhead and being back down to starting position. The goal is to make this all one fluid movement. If you are just starting out with these, you may need to break the movements up, but the more you do them the easier they will all flow tougher.

Tuesday - legs

4 Rounds

25 jumping jacks / 25 jumping squats / 25 jumping lunges

The Basics - Do 25 of each movement, completing each 4 times

Advanced - Give yourself a goal time and try not to take breaks between each round

Just starting out - start with 10 of each and eliminate the jump in the squat and lunge

Wednesday - arms

4 Rounds (weights needed)

25 lateral raises to front raises / 25 bicep curls / 25 tricep dips

The Basics - Do 25 of each movement, completing each 4 times

Advanced - increase your weights, but take your time. Remain consistent and steady in your approach, but concentrate on the the movement itself

Just starting out - start with 10 of each movement and start with low weight

Description - Lateral raises to front raises you will start with hands at your side holding your weights. Raise your arms

parallel to your body stopping when they are straight across. Lower your arms and move them in front of your thighs and slowly raise them until they held straight out in front of you. Lower your arms and move them to your side and start the movement all over again.

Bicep curls hold the weights in front of your thighs, palms up. Raise both arms at once contracting your muscle at the top, lower your arm until it is fully extended (no bend in elbow) at the bottom. Tricep dips find a sturdy chair (bench or couch will work too.) Sit directly in front and move your arms behind you until your palms are on the edge of the chair, your elbows will be bent. Move your feet out in front of you, keeping just your heals on the ground and knees slightly bent. Using your arms, push up until your elbows are fully extended and then lower your back down keeping your butt from touch the flour. Concentrate on using your arms to raise and lower your body, not your feet or legs.

Thursday - total body

50 toe taps / 25 pushups

The Basics - keep toe taps quick to get heart rate up quickly and use the pushups as your break

Advanced - keep moving the entire time

Just starting out - briskly walk stairs and do pushups on a wall

Description - using your bottom stair or even a small stationary box, using a running type motion, tap one foot to the stair at at time. It should be quick.

Friday - booty day

3 Rounds (weights needed, but not required)

25 plie squats / 25 cross over squats / 25 step ups

The Basics - just keep squatting

Advanced - increase weight, give yourself a goal to complete them all in

Just starting out - eliminate weight, begin with 10 of each

Basics - The goal of each squat is to reach parallel position or below. By doing this you are engaging your glute muscles when standing back up which makes this a great booty burner. If you are only squatting minimally you will get more of a quad burn than a booty burn.

Plie squats start with a wide stance (a little beyond your shoulders) and toes pointed outward (for advanced you can go up on your toes while you squat), hold one weight in both hands in between your legs and squat. Cross over squats start with a shoulder width stance. Cross your right leg behind your back leg and squat, moving back to center and then cross your left leg behind your right leg and squat. Step ups you hold the weights by your side and step up one leg at a time onto the box and returning back to the ground.

If you have similar goals as I do, hopefully you can find some use for these workouts!