Make a week workout routine for me following those protocols
Sources:
Based on protocols discussed by on the , here's a week-long workout routine focusing on resistance training, high-intensity exercises, and endurance work. This should be well-suited for optimal health and longevity, especially for someone managing PCOS and ADHD, like yourself.
Weekly Workout Routine
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Monday: Strength Training (Legs)
- Exercises: Squats, Deadlifts, Lunges, Calf Raises, and Tibialis Work
- 3-5 sets of 5-10 repetitions for each exercise
- Rest: 3-5 minutes between sets 1
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Tuesday: Endurance (Zone 2 Cardio)
- Activity: Jogging, Cycling, or Swimming
- Duration: 45-60 minutes at a pace where you can hold a conversation but would struggle if it were more intense 2
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Wednesday: Strength Training (Upper Body)
- Exercises: Bench Press, Rows, Shoulder Press, Pull-ups, and Bicep Curls
- 3-5 sets of 5-10 repetitions for each exercise
- Rest: 3-5 minutes between sets 1
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Thursday: High-Intensity Interval Training (HIIT)
- Activity: Sprints, Rowing, or Bodyweight Circuits
- Work-to-Rest Ratio: 1:2 (30 seconds of high-intensity effort followed by 1 minute of rest)
- Total Duration: 20-30 minutes 3
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Friday: Strength Training (Full Body)
- Exercises: Deadlifts, Cleans, Push-ups, Bodyweight Squats, and Core Work
- 3-5 sets of 5-10 repetitions for each exercise
- Rest: 3-5 minutes between sets 3
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Saturday: Active Recovery
- Low-Intensity Activity: Walking, Yoga, or Light Stretching
- Optional Light Cardio: 30-45 minutes of zone 1 or light zone 2 cardio (very easy pace)
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Sunday: Endurance (Long Distance)
- Activity: Running, Biking, or Swimming
- Duration: 60-75 minutes at a steady, conversational pace 2
Each workout targets a different aspect of fitness—strength, endurance, and high-intensity efforts—ensuring comprehensive coverage for boosting metabolic control, insulin sensitivity, and overall health. Remember to adjust and listen to your body, and consult with a healthcare provider if needed.
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