The workout rotation for girls in corporate
Working full time and getting in your movement can be so difficult. I have been spending the last 2.5 years figuring out the best split to around my 9-5.
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This routine works for me because I’m not currently training for a race and I’m not trying to compete in anything. My goal with my workouts is to incorporate movement around my corporate job and feel good in my body. If that sounds like something you’d also like to do, then you are in the right place.
So to start off, I have a 5-day workout rotation. This usually is Monday-Friday, and on weekends I give myself the freedom to choose. If I want to go on a run or do another gym session, I can, but usually weekends for me don’t include a set workout, and I love using Saturday and Sunday to rest and reset.
Monday: Strength training (upper body)
Tuesday: Run
Wednesday: Hot yoga
Thursday: Strength training (lower body)
Friday: Strength training (lower body)
This 5-day split gives my body a good balance between strength, cardio and stretch. I love my mid-week yoga. This helps reset my mind and body halfway through the week. The rest of my workouts aren’t set to a specific day, but usually they fall as I have set them out above. I do all of my workouts before work, usually between 6:30-8:00. (I promise the 6am alarm isn’t that bad- you can do it!)
I like to strength train in the gym, but for my run I do try and get outside. A run doesn’t need to be a super fast or really long run; personally, I like to run at a conversational pace and normally between 5km-15km. I have ran half marathons in the past, but as I’m not training for anything at the moment, the runs are purely for ‘enjoyment’ (how much I enjoy running is up for debate, but I try my best…)
Working out can be over complicated online, so hopefully this simple and clear split helps you plan your workouts around your schedule.
