Workout Plan for a Month

Source: Calendar designed by Better With KayKay | 1:1 Begleitung zur liebevollen Performance für Frauen – Fitness KayKay

Original calendar balances rest with possible functional resistance training, cardiovascular development, and full body exercises.

Personal notes and minor adjustments added for functional resistance (weight) training at 3 days per week and sufficient rest and recovery depending on body parts exercised in previous days.

Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	2	3	4	5	6	7
40 min	Rest day	30 min	40 min	40 min	45 min	40 min
Upper Body		Lower body	Cardio	Pilates	Full body	Power Pilates & HIIT
(Weight)	or optional	workout	workout	workout	workout
		(Weight)			(Weight)	workout
8	9	10	11	12	13	14
40 min	Rest day	25 min	30 min	40 min	30 min	45 min
Upper Body		Lower body	HIIT	Tabata	Full body	Abdominal
(Weight)	or optional	workout	workout	workout	workout	workout
		(Weight)			(Weight)
15	16	17	18	19	20	21
30 min	Rest day	50 min	30 min	60 min	30 min	30 min
Upper Body		Lower body	Light	Full body	Power	Functional Core
(Weight)	or optional	workout	Cardio	mobility	workout	workout
		(Weight)				(Weight)
22	23	24	25	26	27	28
40 min	Rest day	20 min	45 min	30 min	30 min	40 min
Upper Body		Intense Leg	Athletic	Full Body	Yoga	Pilates X
(Weight)	or optional	workout	Cardio	Strength	workout	Functional
		(Weight)	workout	(Weight)		Strength
						(Weight)
29	30	31
40 min	Rest day	45 min
Upper Body		Lower body
(Weight)	or optional	workout
		(Weight)

Rest Day Options

• Stretching
• 15 Min abdominal workout
• 10 Min mobility
• Easy walk or run