Workouts for the Weekend Warrior
For those who need to get their workouts in on the weekends, there are many solid plans for in the gym or at home.
It’s recommended that people get 150 minutes (or two and half hours) of exercise each week, based on guidelines from the American Heart Association, the U.S. Centers for Disease Control and Prevention and other medical authorities. But it does not necessarily matter how you divide those two and a half hours up.
You should have Friday, Saturday, and Sunday split into a routine that challenges your body in similar ways you would do a typical alternating workout through out the week.
One day should be your most metabolically challenging.
Circuit training and HIIT (High Intensity Interval Training) will keep your cardiovascular system healthy and promote increased fat loss for up to three days after the work out.
Sprints, jumping jacks, and jump squats are a few great exercises in this category. If you are feeling like really challenging yourself, throw some burpees into the workout.
Two of the three days should focus on full-body strength exercises such as squats and dead lifts. These will focus on the hormonal release that increases muscle strength and density. On these exercises, one day go for volume and on the other day go for max strength.
On volume days, you can start with body weight squats if you are a beginner. This will warm up as well as strengthen your core and leg muscles. Reach for a 20 rep max. On strength days, slowly add more weight until you are only able to reach a 8-10 rep max.
Lastly, we’d like to add that after your routine, CBD offers many anti-inflammatory healing properties that soothe and repair sore muscles as well as help to relax the body post-workout!
CBD is known as a natural soother. It interacts with the body’s endocannabinoid system (EC), which controls regulatory and other functions. Unlike Marijuana, Hemp-derived CBD does not contain THC, the “high” inducing compound found in the cannabis sativa plant.