Learn which exercises you should do towards the end of your fitness week.

Planning a Before a Date Weekend Workout Routine

One of the main teaching points that you should get out of this  is that fitness is about balance, more than anything else. If you think about it, people who choose the extreme route to fitness rarely stick to their plans, and those who choose a less aggressive approach usually end up on the couch more often than not. Therefore, keeping balance is mind will not only help you to achieve your goals, but will also help you to stay consistent in the long run.

In addition, your workout routines shouldn’t be random, for the most part. Each workout routine should have move you closer towards a goal that you want to accomplish. For example, if you want to improve back pain, you should target most of your workout routines towards improving the strength of your core and back muscles.

Today, our fitness goal is to learn how to design a workout routine that will keep us fresh and energized for the weekend. I don’t want to be a spoiler, but your body will get some time to recover on the weekend. You deserve it! But you must get through today’s weekend workout routine.

When you plan for your last weekend workout routine for the week, you should plan on targeting most of the muscles in your body in a total body workout routine.


You want to keep your muscles balanced and allow for complete, even recovery of all your major muscles groups.

Just think about it.

You aren’t going to hit these muscles groups again for another few days. Because we performed a fairly isolated Shoulder Workout Routine on Day 10, many other muscle groups in our body did not get enough attention then, and will not for another few days. This is why we need to give every group equal attention today.

Learn to plan your workouts to keep your muscle groups balanced in strength, and you will note great improvements in your physique and posture.

Now, let’s get to the today’s Before You Go Out Workout Routine!

Before a Date Weekend Workout Routine

You know that we are starting with a multi-joint exercise first!

Follow the instructions regarding reps and sets for each exercise.

1. Wood Chop

Perform 3 sets of 10 repetitions for each side. Move at whatever pace you want to.

I want you to really focus your attention and feel the contraction of the muscles in your core and back as you squat and twist. Keeping these core muscles tight is most important in keeping your back strong and your upper body supported.

Did I ever tell you how much I LOVE the Wood Chop?

This exercise works your shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles.

 2. Shoulder Circles

Knock out a quick 3 sets of 10, going slow.

Round off your shoulders with this exercise. Build your frame, which will quickly make you look more fit. Women: this will surely give you nice, soft shoulders.  Keep your abs TIGHT!

This exercise works your shoulders, trapezius, pectorals, core muscles.

3. Two Arm Curls

Blast ‘em. 2 sets of Burnouts, or “do as many as you can” with each set.

Although the biceps is the “beach muscle,” it actually is quite functional when you think about all of the things that you have to lift in a day. Besides, you already know that you have to keep your abs tight while you perform the Two Arm Curl, so you are getting in some core work as well.

This exercise works your biceps and core muscles.

4. Tricep Dips

Blast these too ! Perform 2 sets of Burnouts, or “do as many as you can” with each set.

In learning about muscle balance, if you work your biceps muscles, you have to try to work your triceps muscles also. Besides, you want your entire upper arm to look good don’t you?

This exercise works your triceps.

5. Glute Kickbacks

Blast ‘em. 2 sets of Burnouts, or “do as many as you can” with each set.

Let’s finish up the awesome total body workout routine with an exercise that will tone your glutes and hamstring muscles, which are among the strongest muscle groups in your body! I also like the glute kickbacks exercise because it also helps to stretch your back and hip muscles, which you will appreciate if you are going through the full range of the movement as describes in the exercise video.

Finish this workout routine strong and enjoy a pretty chill next two days!

This exercise works your glutes and hamstrings.


Balance… Balance… Balance… Whenever possible, you want to avoid having a “muscle group favorite” because it can possible lead to problems down the line. It’s perfectly okay to focus more on a weak muscle group to help it catch up, but you shouldn’t focus on one group at the expense of others.


Nice effort today. See you for some cardio work tomorrow!