Workout 2026: Part 1

Monday — Lower Body + Deep Core

  1. DB Hip Thrust — 3×8 (RIR 2)

  2. Bulgarian Split Squat — 3×8 each leg

  3. Copenhagen Plank, knee-supported — 2×30 sec each side

  4. Hollow Body Hold — 3×15–20 sec

  5. Dead Bug — 2×12

Tuesday — Upper Body + Back

  1. DB Bent-Over Row — 3×8

  2. DB Overhead Press — 3×8

  3. Wall Walk — 2×8

  4. Chair Dip — 2×10

  5. Band Lat Pulldown — 2×15

  6. Reverse Plank — 2×20 sec

Wednesday — Lower Body + Inner Thigh

  1. Sumo Squat — 3×8

  2. Step Ups — 3×10 each leg

  3. ATG Split Squat — 2×10 each leg

  4. Pancake Leg Lift — 2×12

  5. Pallof Press (band) — 2×12 each side

    Thursday — Yogalates, 8:15–9:00 AM

This replaces your usual mobility/recovery day and covers similar ground (spine mobility, deep core, hip opening), so don't add strength work on top of it.

Adjusted vitamin/meal timing since your workout is now first thing instead of 11 AM:

  • 7:00 AM — Iron Bisglycinate + Vitamin C, empty stomach (needs to happen earlier so the 60-min buffer clears before class)

  • 8:15–9:00 AM — Yogalates

  • 9:15 AM — Breakfast (same overnight oats), plus D3+K2, fish oil, pumpkin seed oil, multi, saw palmetto with the food

  • Rest of the day (lunch, snack, dinner, evening magnesium/zinc) stays on your normal schedule

Friday — Upper Body + Back/Posture

  1. TRX Row / Bodyweight Row — 3×10

  2. DB Lateral Raise — 3×10

  3. Elevated Shoulder Tap — 2×8

  4. Tricep Kickbacks — 2×12

  5. Band W-Press — 2×12

  6. Straight Leg Hip Flexor Raise — 2×12

Saturday — Light mobility (optional, 10–15 min)

Trunk twists, spine twist, zen swing, ankle rocks (front/back/side). Skip entirely if you're sore or short on time — this day is a bonus, not a requirement.

Sunday — Full rest

A few notes on the structure:

  • Keep these exact exercises for each respective day for 6–8 weeks. Add small weight/rep increases week to week (progressive overload) rather than swapping moves.

  • Monday and Thursday both hit legs but from different angles (hip-hinge/glute-dominant Monday, quad/adductor-dominant Thursday), so they won't compete for recovery.

  • Tuesday and Friday are structured the same way for upper body/back.

Want this turned into a printable weekly tracking sheet so you can log weights and reps as you go?

Alexandra HjertComment