Give me an example routine for 1 week

Based on the guidance from Stacy Sims, here is an example weekly exercise routine for women in their early 30s aiming for optimal fitness and performance:

Monday: Resistance Training

• Warm-Up: 5-10 minutes of light cardio
• Main Workout:
  • Squats: 3 sets of 8-12 reps
  • Deadlifts: 3 sets of 8-12 reps
  • Bench Press: 3 sets of 8-12 reps
• Cool Down: Stretching focusing on major muscle groups

Tuesday: High-Intensity Interval Training (HIIT)

• Warm-Up: 5-10 minutes of moderate-intensity cardio
• Main Workout:
  • 30 seconds all-out sprints (on rower, bike, or running) followed by 2-3 minutes of recovery, repeated 6-8 times
• Cool Down: Light cardio followed by stretching

Wednesday: Rest or Active Recovery

• Active recovery activities like yoga, swimming, or light stretching

Thursday: Resistance Training

• Warm-Up: 5-10 minutes of light cardio
• Main Workout:
  • Lunges: 3 sets of 8-12 reps
  • Pull-Ups or Lat Pulldowns: 3 sets of 8-12 reps
  • Shoulder Press: 3 sets of 8-12 reps
• Cool Down: Stretching focusing on major muscle groups used

Friday: Rest or Active Recovery

• Active recovery such as a casual walk, yoga, or light stretching

Saturday: Resistance Training

• Warm-Up: 5-10 minutes of light cardio
• Main Workout:
  • Bent Over Rows: 3 sets of 8-12 reps
  • Hip Thrusts: 3 sets of 8-12 reps
  • Dumbbell Bicep Curls: 3 sets of 8-12 reps
• Cool Down: Stretching focusing on major muscle groups used

Sunday: Cardio or Rest

• Main Workout:
  • Option 1: Rest for full recovery
  • Option 2: Long, low-intensity cardio such as hiking, biking, or a long walk

General Notes:

• Make sure the exercises are enjoyable and engaging to ensure long-term consistency.
• Adequate sleep, hydration, and nutrition are important for recovery and progress.
• Balance between high-intensity work and adequate recovery is key to avoid overtraining.

This routine strikes a balance between resistance training and high-intensity cardio, incorporating sufficient rest and active recovery days to optimize overall fitness 1 2 3 4.