Welcome to Week ONE of my new workout series! I’m excited to share my full-body workout and meditation routine with you. This adaptable workout is designed to fit any fitness level, so whether you’re a beginner or someone who works out regularly, you can join in and adjust the exercises to fit your needs.

I’m not a fitness instructor—just someone on a fitness journey, and I thought it would be fun to share in case anyone wants to join me.

Let’s get started with Week 1!

Disclaimer: I’m not a professional fitness trainer; I’m just sharing my workouts for inspiration. Please consult a professional before starting any new exercise program.

Week 1: My Workout Routine

Full-Body Workout

For this week, I’ll be doing a series of exercises that work different muscle groups for a full-body workout. I’ve included descriptions in case you’re new to fitness and need some extra support.

Here’s the routine:

Warm-Up and Cardio

I like to start my workout with some warm-up stretching to get my body ready. I usually spend about 10 minutes stretching all the major muscle groups, focusing on my legs, arms, and back. It really helps to increase blood flow and prevent any injuries.

After stretching, I move on to some cardio. I spend 20-30 minutes either walking or running. Sometimes I go for a brisk walk, and other times I enjoy a light jog. If you prefer other forms of cardio, feel free to do what you enjoy most, whether it’s cycling, jumping rope, or something else. This will elevate your heart rate, boost your endurance, and prepare your body for the full-body workout.

Full Body Workout

3 Sets:

1. 15 Push-Ups
   Push-ups are a classic upper body exercise that strengthens your chest, shoulders, and triceps. Learn more about how to do push-ups properly.
2. 25 Squats
   Squats are great for your legs and glutes, helping to build strength and stability. Here’s a guide on how to do squats.
3. 10 Single-Leg Squats (Each Side)
   Single-leg squats challenge your balance and target each leg individually, promoting muscle symmetry. Check out this article on how to do single-leg squats.
4. 15 Kettlebell Swings
   This dynamic exercise works your core, glutes, and hamstrings while also giving you a cardio boost. Here’s a detailed guide on kettlebell swings.
5. 1-Minute Plank
   Planking strengthens your core, shoulders, and back. Try to keep your body in a straight line from head to heels. Learn more about how to plank correctly.
6. 100 Bicycle Crunches
   Bicycle crunches are excellent for targeting the obliques and the entire core. Here’s a step-by-step guide on how to do bicycle crunches.
7. 15 Glute Bridges
   Glute bridges activate your glutes and hamstrings, improving your lower body strength and stability. Find out more about how to do glute bridges.
8. 10-Second Glute Bridge Hold
   Hold the glute bridge position at the top for 10 seconds to increase the intensity and further engage your glutes and core. Here’s a detailed guide on how to do a glute bridge hold.

Cool Down and Stretching

After finishing up my workout, I make sure to take some time to cool down and stretch. Spending at least 5-10 minutes stretching all the major muscle groups I worked on really helps enhance flexibility and aids in my recovery. If you’re interested, here’s a helpful guide on post-workout stretching that I’ve found useful.

Meditation: 10-Minute Positive Mindset

To finish off the routine, I like to do a 10-minute meditation focused on cultivating a positive mindset. If you want to join me, find a quiet space, sit comfortably, and follow along:

1. Close your eyes and take a few deep breaths.
2. Focus on your breathing, letting any tension melt away with each exhale.
3. Visualize positive outcomes in your life and embrace feelings of gratitude.
4. If your mind wanders, gently bring your focus back to your breath and positive thoughts.

I like to use this 10-Minute Meditation Track for Deep Relaxation, Healing, and Inner Peace during my meditation.

Join Me on This Journey

Consistency is key to seeing results, so I try to stick with this routine throughout the week. Remember, it’s okay to modify the exercises to fit your fitness level. If you need to, decrease the number of reps or take longer rest periods. The goal is to challenge yourself while maintaining proper form. You can add ankle weights to make the exercises harder or use dumbbells when doing squats.

I’d love to hear about your progress! Feel free to share your experiences, challenges, and successes in the comments below. Let’s motivate each other to stay on track and achieve our fitness goals.

Stay tuned for next week’s routine, where we’ll continue to build on this foundation with new exercises and meditations. Together, we’ll transform our bodies and minds, one workout at a time.

xo, Chelsea

~ If you’re enjoying this workout series, be sure to check out my blog post “Journey Within: 6 Questions To Manifest Your Healthiest Life.” It’s a great complement to our fitness journey, focusing on how to set meaningful health goals and create a positive mindset. Read it here!