Wednesday Wellness: My Weekly Workout Split

Hey sweet friends!

I LOVE the way movement helps me feel stronger—not just physically, but mentally and spiritually too. Working out has become less about chasing a number and more about honoring the body God gave me. 🙌🏼

So today, I thought I’d share my current weekly workout split in case you’re looking for some fitness inspiration, a fresh routine, or just some new ideas to sprinkle into your own week!

🗓️ My Weekly Workout Breakdown

Monday 

 [LOWER BODY STRENGTH + WALK]
e.g. Lower body strength day—squats, lunges, glutes, and some RDL’s. I like a long, slower walk to help with the soreness that is sure to come Tuesday mornings.

Tuesday 

[FUNCTIONAL UPPER BODY STRENGTH + WALK/RUN]
e.g. Upper body strength—dumbbells + cables for arms, shoulders, and back. I keep the weights lower and the reps higher. I also do a walk/run combo, think 2 minutes of walking, 1 minute of running, repeated.

Wednesday

 [FUNCTIONAL LOWER BODY STRENGTH + WALK]
e.g. The weights aren’t heavy for this day, but the reps are high. Think walking lunges, farmer carries, wall sits, etc. Also, an outdoor walk if the weather allows.

Thursday 

[UPPER BODY STRENGTH + WALK]
e.g. I go HEAVY on this day. I always try to incorporate progressive overload from the previous week. A walk usually follows dinner or during baseball warm ups if it is a game night. Very light walk.

Friday

 [FULL BODY COMBO + WALK]
e.g. Full body combo means snatches, pushups, core, squat presses. Every lift includes two different target areas. I usually take a walk at lunch on these days.

Saturday

 [CORE + WALK]
e.g. Today is the only day I only focus on CORE. I love doing traditional core moves like sit ups, but I also incorporate a lot of deep core moves. A walk with Martin while the kids play outside on the weekend is my favorite workout of the week. Not even close.

Sunday 

 [WALK]
e.g. Rest day. Church, brunch, and grace on grace on grace with a little walk or two mixed in!

🧠 Why This Split Works for Me

• Keeps it balanced (strength + low intensity cardio + rest)

• Fits into my real mom life schedule, weight workout is usually my 5am workout.

• Helps me show up for my people with energy and joy

• Reminds me I’m doing this with God, not apart from Him

“Whether you eat or drink, or whatever you do, do it all for the glory of God.” — 1 Corinthians 10:31

✨ Your Turn!

What’s your favorite way to move your body right now? Have a favorite playlist or go-to workout app? Let’s swap ideas in the comments—community keeps us going! 💬

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