Balancing Fitness with a Busy Life: My 7-Day Workout Plan

One of the most common questions I get is, "How do you stay in shape with a full-time job, family, and travel?" The answer: efficiency and consistency. My workout routine is designed to help me stay fit, gain muscle, and lose fat—all without spending hours in the gym. It’s about maximizing time with targeted workouts that balance strength training and cardio.

During the week, I typically work out early in the mornings before the day gets busy. On weekends, I shift to mid-day or early afternoon sessions, which gives me the flexibility to enjoy a more relaxed pace and focus on recovery or endurance.

Here’s a breakdown of my seven-day workout plan. Whether you're trying to build muscle, improve endurance, or maintain overall health, this plan is flexible enough to adapt to your goals.

Day 1: Upper Body Strength + Cardio

Weights (30 min):

Bench Press: 3 sets of 8-10 reps (i.e., 55 lbs dumbbells)
Bent-over Rows: 3 sets of 8-10 reps (i.e., 45 lbs dumbbells)
Overhead Press: 3 sets of 8-10 reps (i.e., 35 lbs dumbbells)
Dumbbell Curls: 3 sets of 10-12 reps (i.e., 90 lbs machine)
Triceps Dips: 3 sets of 10-12 reps (i.e., 140 lbs machine)
Kettlebell Dumbbell Side Bends: 3 sets of 10-12 reps per side (i.e., 62.5 lbs kettlebells)

Cardio (30 min):

A 30-minute Peloton Tread class at moderate intensity to round off the session.

Day 2: Lower Body Strength + Cardio

Weights (30 min):

Squats: 3 sets of 8-10 reps (i.e., 260 lbs - new record!)
Deadlifts: 3 sets of 8-10 reps (i.e., 90 lbs bar)
Abductor Machine: 3 sets of 10-12 reps (i.e., 125 lbs)
Leg Press Machine: 3 sets of 8-10 reps (i.e., 240 lbs)
Calf Raises Machine: 3 sets of 12-15 reps (i.e., 175 lbs)
Leg Curel Machine: 3 sets x 10 reps (i.e., 90 lbs)

Cardio (30 min):

A 30-minute Peloton Tread class, focused on endurance or intervals, to complement leg day.

Day 3: Rest or Active Recovery

Some light yoga or stretching for 20-30 minutes helps with recovery and flexibility.

Day 4: Full Body Strength + Cardio

Weights (30 min):

Deadlifts: 3 sets of 8-10 reps (i.e, 90 lbs bar)
Pull-ups Machine: 3 sets of 8-10 reps (i.e., 45 lbs)
Dumbbell Bench Press: 3 sets of 8-10 reps (i.e., 55 lbs)
Bulgarian Dumbbell Split Squats: 3 sets of 10-12 reps per leg (i.e., 30 lbs)
Plank: 3 sets, holding for 30-60 seconds

Cardio (30 min):

A Peloton Tread interval class to push intensity after full-body strength.

Day 5: 30-45-Minute Cardio

Dedicate this day to a longer cardio session:

A 30-45-minute Peloton Bike ride or outdoor run at a moderate pace.

Day 6: Upper Body Strength + Cardio

Weights (30 min):

Incline Dumbbell Press: 3 sets of 8-10 reps (i.e., 55 lbs)
Dumbbell Rows: 3 sets of 8-10 reps (i.e., 45 lbs)
Arnold Press: 3 sets of 10-12 reps (i.e., 30 lbs)
Bicep Curls Machine: 3 sets of 10-12 reps (i.e., 90 lbs)
Triceps Kickbacks Machine: 3 sets of 12 reps (i.e., 90 lbs)

Cardio (30 min):

A Peloton Tread class, focusing on steady pace or sprints, to finish the session.

Day 7: 30-45-Minute Cardio or Rest

Depending on how I feel, I either:

Take a 30-45-minute Peloton Bike ride or enjoy a long outdoor run.
Take a full rest day to recharge.

Tips for Staying Consistent

Adapt as needed: Life gets busy, so feel free to swap days or adjust workout durations. The key is to show up and stay consistent.
Prioritize recovery: Rest days or lighter recovery days are essential to avoid burnout and injuries.
Celebrate progress: Hitting new records (like my 260-lb squat!) keeps me motivated. Track your progress and celebrate the wins, big or small.

By sticking to this plan, I can maintain a healthy balance between work, family, travel, and fitness. If you try this routine or modify it to fit your lifestyle, let me know how it works for you! 💪