DANCER FIT: dancing fitness back into your life

It can be a bit difficult fitting inworkouts throughout your week. It can be especially difficult if you aren’t sure how you should be going about it. Cardio? Strength training? Stretching? All the components of training properly should fit in somewhere…Here is a few scheduling ideas for when to train so that you get the results that you want in the time frame that you have!!

Workout Schedule 1: 3 days per week with all morning workouts or all evening workouts
Monday: Strength*
Tuesday: OFF
Wednesday: Strength
Thursday: OFF     
Friday: Strength
Saturday: OFF
Sunday: OFF

*Strength sessions should be less than an hour, including warm up and cool down. In addition to your strength training, if you like to do traditional cardio, then warm up; perform 30-40 minutes of strength training, and finish up with some cardio. Depending on your fitness level and your goal(s), the cardio could be steady state or intervals.

Workout Schedule 2: 3 days per week with morning and evening workouts
Monday: Strength (a.m.) and cardio (p.m.)
Tuesday: OFF
Wednesday: Strength (a.m.) and cardio (p.m.)
Thursday: OFF     
Friday: Strength (a.m.) and cardio (p.m.)
Saturday: OFF
Sunday: OFF

Note: You can swap the order of your strength and cardio workouts if you prefer.

Workout Schedule 3: 5 days per week with all morning workouts or all evening workouts
Monday: Strength
Tuesday: Cardio
Wednesday: Strength
Thursday: Cardio  
Friday: Strength
Saturday: OFF
Sunday: OFF

Workout Schedule 4: 6 days per week with all morning workouts or all evening workouts
Monday: Strength
Tuesday: Cardio
Wednesday: Strength
Thursday: Cardio  
Friday: Strength
Saturday: *Cardio
Sunday: OFF

*If performing intervals on Tuesday and Thursday, I would recommend a low- or moderate-intensity steady-state session as an active recovery.

Workout Schedule 5: 6 days per week with morning and evening workouts
Monday: Strength (p.m.)
Tuesday: Cardio (a.m.)
Wednesday: Strength (p.m.)
Thursday: Cardio (a.m.)
Friday: Strength (p.m.)
Saturday: Cardio (a.m.)
Sunday: OFF

(Source: shape.com)