Categories: Train

3 weekly workout plans for ultimate fitness – HIIT, booty, core and yoga, all in one

February 6, 2018

Two weeks ago we started the Polar Fitness Quest 2018, a search for ultimate fitness, with two top fitness professional Else Lautala and Lauri Kalima. The quest was sweaty, fun and challenging but did we find what we were looking for?

Yes and no. What we found was lots of hard work, gallons of sweat and tons of excited can-do attitude. Now, after the quest, we’re more convinced than ever that putting all that effort and joy of exercising together will lead to better fitness and that’s what it’s all about: challenging yourself and doing better than the old version of you. No need to check what your buddy is doing or compare yourself to others.

The point is to outdo yourself, take yourself to the level that’s the ultimate fitness level for you. Even your personal ultimate fitness level is not static, it may move up or down, but the key is to keep doing the work and improving, for your own sake.

Even your personal ultimate fitness level is not static, it may move up or down, but the key is to keep doing the work and improving, for your own sake.

We want to help you keep improving your fitness and have some fun while doing so. That’s why we asked Else and Lauri to take all the workouts they created for the Polar Fitness Quest and use them to build weekly workout plans for different fitness levels.

First, let’s take a look at each workout in detail and then move on to building weekly workout plans for beginners, intermediate and advanced level exercisers.

FOUR FUN AND SWEATY WORKOUT ROUTINES  FROM THE POLAR FITNESS QUEST 2018

WORKOUT 1: QUICK HIIT – 7 MINUTES

Do each exercise for 30 seconds. Do as many reps as possible, non-stop. Rest for 60 seconds at the end of the circuit. Repeat the full circuit two times.

  1. Frog Jump + Burpees
  2. Mountain climber
  3. Side squat
  4. T pushup
  5. Leg raise
  6. Jumping jacks

WORKOUT 2: THE BOOTY BUILDER – 14 MINUTES

Do each of the six exercises for 40 seconds and follow up with 20 seconds of rest. Do as many reps as possible. Rest for two minutes at the end of the circuit. Repeat the full circuit two times.

  1. Lunge kick
  2. Skater jump
  3. Split jump
  4. Single leg hip raise
  5. Jump squat
  6. Side lunge

WORKOUT 3: Crazy For Core – 14 minutes

Do each of these six exercises for 40 seconds and follow with 20 seconds of rest. Do as many reps as possible. Rest for two minutes at the end of the circuit. Repeat the full circuit two times.

  1. Plank reach touch
  2. Plank twist touch
  3. Side kick plank
  4. V crunch
  5. Spiderman pushup
  6. Crab reach

WORKOUT 4: GO WITH THE FLOW – 15 MINUTES

Do each of these three yoga sequences for five minutes. Do them at your own pace, non-stop.

  1. Mountain pose, standing forward bend, low plank to cobra, downward-facing dog and repeat.
  2. Downward-facing dog, high donkey kick, warrior, triangle pose, warrior, downward-facing dog and repeat to other side.
  3. Sumo squat, side stretch, balancing stick pose, lunge and repeat to other side.

WEEKLY WORKOUT PLAN 1- BEGINNER LEVEL

Now that we’ve covered all four workouts, we can move on to combining them into weekly workout plans.

If you’re new to exercising or used to working out 1-3 times per week, this weekly workout plan is for you. We recommend you stay with this number of weekly exercises for about 3 months before you start adding more sessions into your weekly routine.

Monday
WORKOUT 1: Quick HIIT

Tuesday
WORKOUT 4: Go With The Flow

Wednesday
Rest

Thursday
WORKOUT 3: Crazy For Core

Friday
Rest

Saturday
WORKOUT 2: The Booty Builder

Sunday
Rest

WEEKLY WORKOUT PLAN 2 – INTERMEDIATE LEVEL

If you’re used to working out about 3-5 times per week, then you’re good to go and try this intermediate level weekly workout plan. Do this routine for 6-8 weeks and then mix it up with new types of workouts, but maintain the same level of exertion and number of weekly sessions for 4-6 months before you pump up the intensity of your weekly routine.

Monday
WORKOUT 1: Quick HIIT

Tuesday
WORKOUT 4: Go With The Flow

Wednesday
Rest

Thursday
WORKOUT 3: Crazy For Core

Friday
WORKOUT 4: Go With The Flow

Saturday
WORKOUT 2: The Booty Builder

Sunday
WORKOUT 3: Crazy For Core

WEEKLY WORKOUT PLAN 3 – ADVANCED LEVEL

If you’re an avid exerciser, used to working out daily (sometimes even twice a day), you can challenge yourself with this advanced level weekly workout plan!

Monday
WORKOUT 1: Quick HIIT

Tuesday
WORKOUT 2: The Booty Builder

Wednesday
Rest

Thursday
Morning WORKOUT 1: Quick HIIT
Afternoon WORKOUT 3: Crazy For Core

Friday
WORKOUT 4: Go With The Flow

Saturday
WORKOUT 2: The Booty Builder

Sunday
Morning WORKOUT 3: Crazy For Core
Afternoon WORKOUT 4: Go With The Flow

Choose the best weekly workout plan for you and continue the quest for your ultimate fitness!