Hi!


I'm Shay! I’m a cookbook author, lifestyle blogger, travel agency owner, wife and mama who loves making every day special for my family.

Read more

Mix & Match Mama

Health & Fitness ·

My Workouts in a Week!


It’s Workout Wednesday over here!

Every single year around this time, I get more than the normal amount of workout questions.  I get emails, DMs and blog comments from you ladies asking me exactly what I do, how often, how long and what time of day.  I get fitness questions throughout the year, but it’s always, always, always increased right about now.

Today, just like every year, I’m going to add to and build on previous posts to hopefully answer your questions and help some of you looking for bit of motivation and/or change.   Today though, I’m going to focus primarily on what typical weekly workouts look like for me (typical, not necessarily all the time, every single week) because that seems to be your number one question.

Before we begin though, make sure you go back and read these posts here…

My ORIGINAL post on being ACTIVE!  This post is the basis of everything I do and talks about all the ways I “workout” without ever actually “working out”.

The following year, I posted about WORKING OUT FROM HOME which was super helpful last year…

…when we were all forced to workout from home, so I wrote a new post with even more ideas last year too.

So make sure you read those three posts before we get to my weekly workouts below!  

This year, I’m just going to break down some typical “workouts in a week” for you ladies just as an FYI since so many of you have asked.

Disclaimer (of course): These are typical workouts but the older I get, the more I try to give myself grace because there’s always a day/a week/a season when working out is harder to squeeze in and/or not possible due to lack of time/illness/injury, so please know that these workouts aren’t written in stone.

During the winter and summer, I tend to have more time on my hands on weekends (not a lot of sports), so it’s easy to squeeze in those extra Saturday and Sunday workouts, but often in the spring and fall, we’re up and out of the house early on weekend mornings, so my workouts are not nearly as consistent.

I will say that one of the key reasons why I’m able to workout as often as I do is because I have learned how to almost exclusively workout from home which eliminates a lot of what makes working out hard (it adds time when you have to drive somewhere, it adds cost, it’s not as convenient, it’s not as flexible, etc).  Let’s be real “walking” is one of my favorite ways to stay active, and it only requires me opening my front door and putting one foot in front of the other.  You don’t have to feel like you need to get “fancy” in order to get in a great workout.  That being said, I made a list for you to help with your workouts from home…

Things you should/could have to make working out from home easier:

  1. Walking/running shoes you can put on and head outside in.  I’m not particular to any brand, I just think they need to be comfy and placed in a convenient spot.  Mine are right next to the backdoor in the garage.
  2. A mat for yoga and/or strength training.  I bought my mat years ago and use it daily.  I roll it out, workout and then roll it right back up.  If I’m on vacation, I’ll often use a beach towel or bath towel, but at home, a mat is so helpful.
  3. Speaking of yoga, a good set of blocks and a strap are very helpful for most yoga classes.  I bought this set HERE several years ago and pull them out each time I practice.
  4. A body bar!  I love a body bar!  Mine is 20 pounds but you can get them in all different weights.  You would be amazed by how much you can workout with just this bar.  Pinterest and YouTube are filled with complete body bar workouts.  I also love these because they take up very little space and are super versatile.
  5. Small arm/leg weights.  Well you know that I’m currently obsessed with THESE.  Add them to amplify workouts, when taking your dogs on a walk or when just doing chores around the house.  They’re perfect for every day life.
  6. A medium and heavy set of weights.  I love strength training, so I think two sets of dumbbells are a must.  I would get a set that feels medium to you and then a second set that feels heavy.  Maybe something like 8 and 12 pounds or 10 and 15 pounds or 15 and 20 pounds.  Those would all compliment each other well.
  7. A jump rope!  I take it old school on my driveway often with my jump rope.  It always amazes me how out of breath I get just from 5 minutes of jumping rope!
  8. And finally, this is totally not a necessity, but I would be remiss if I didn’t mention my Peloton bike.  We’ve had ours for over three years now, and it’s one of the best investments we’ve ever made.  You can read all about why I love it HERE.

So, what do I do exactly?  Well here are some sample workout weeks based on what I’ve been doing lately.  I have been taking notes so that I can accurately share my workout details with you!  I typically aim for a 45 to 60 minute workout each time.

Here are four examples (so a month’s worth) of my workouts…

Week A:
Mon.- 30 minute strength class on Peloton app, 20 minute cycle class on Peloton app, 5 minute abs on Peloton app, 5 minutes stretching
Tues.- 45 minute strength training class at my gym
Wed.- 45 minute boot camp class on Peloton app (mixture of cycling and weights)
Thur.- 45 minute strength training class at my gym
Fri.- Outdoor run, 4 miles
Sat.- 45 minute yoga on Peloton app
Sun.- 30 minute yoga on Peloton app

Week B:
Mon.- 45 minute boot camp class on Peloton app (mixture of cycling and weights)
Tues.- 45 minute strength training class at my gym
Wed.- 45 minute yoga on Peloton app
Thur.- 15 minute strength training on Pelton app with a 3 mile outdoor run
Fri.- walked 2 miles
Sat.- off
Sun.- off

Week C:
Mon.- 45 minute strength training class at my gym
Tues.- 20 minute strength class on Peloton app, 20 minute cycle class on Peloton app, 5 minute abs on Peloton app, 5 minutes stretching
Wed.- 45 minute strength training class at my gym
Thur.- 20 minute strength class on Peloton app, 20 minute cycle class on Peloton app, 5 minute abs on Peloton app, 5 minutes stretching
Fri.- 45 minute boot camp class on Peloton app (mixture of cycling and weights)
Sat.- 45 minute yoga on Peloton app
Sun.- off

Week D:
Mon.- 30 minute strength class on Peloton app, 20 minute cycle class on Peloton app, 5 minute abs on Peloton app, 5 minutes stretching
Tues.- 45 minute strength training class at my gym, 2 mile outdoor run
Wed.- 45 minute yoga on Peloton app
Thur.- 45 minute strength training class at my gym
Fri.- 2 mile outdoor walk
Sat.-  5 mile outdoor run
Sun.- 30 minute yoga on Peloton app

Clearly you see the word “Peloton” a lot up there, but that’s what I’m currently using for my complete fitness needs.  If you don’t have the Peloton app, you could totally substitute with another fitness app, Pinterest and/or YouTube workouts.  That being said…

…make sure you read THIS POST HERE about how I love and use the Peloton app for everything from yoga to strength outdoor running, stretching and so much more!!  Seriously, this app is THE BEST!!

In a nutshell, that’s what I do.  I really love instructor lead strength training classes and have found that my favorite instructors are from a more “personal training” background and not a “group fitness” background.  I think the yoga and strength make me a better runner and vice versa!  As the weather warms up, I’ll pretty much exclusively run and cut out the Peloton bike until it cools down again.  I think last year, I got off the bike in April and then really (except for a few isolated days), ran daily and didn’t get back on again until October.  My favorite form of cardio will always be running, but cycling is nice when you can’t get outside.

One last thing, for me, I will always, always, always need to workout first thing in the morning.  If I miss my window (before the kids wake up), it’s next to impossible for me to get a workout in.  I think we all know what our optimal time is during the day, so I would really try and hit that every day if possible.

Random last things to note:
1: I drink a ton of water each day.  I don’t know exactly how much…but I’m always drinking water.  Make sure you hydrate!!
2: Stretch, stretch, stretch, stretch, STRETCH!!  I just think it’s so important to stretch after you run and/or do the bike.  Long lean limbs come from stretching after intense cardio.  I can always tell when I don’t stretch properly after I do something…and I always regret it.
3: My goal is to get 17,000 steps in a day which is pretty easy for me to do since I walk my dogs at least one mile each day, run and chase after kiddos.  Other ways I’m active are on THIS POST HERE but include basics like playing outside with my kiddos each day after school.
4: Finally, I always say this…DO WHAT YOU LOVE AND NOT WHAT YOU HATE!  If you love swimming, swim!  If you love dancing, dance!  I love lifting weights, running and yoga, so that’s what I do.  If you just love going for walks, do that.  I just don’t think we should beat ourselves up doing things we don’t love doing…find what you love, the time of day that works best for you and do that.

Okay, what are your ideas??  Tips?  Tricks?  Input?  Please comment and share!!  I’ve got to go run now 😉 ! xx

Print Friendly, PDF & Email

You’ll Also Love

Shay’s Ways: 12 Keys to Adding Activity Into the Everyday
Spinal Fusion Q&A
Summer Self-Care!

Comments

  3. Maggie Eterno says

    These are awesome!! I love how you said do what you love. That helps so much.

  4. Lauren says

    I was literally just laying in bed thinking “I’m not in the mood to workout this morning” and saw this post. Time to roll out of bed and get going!! Thanks Shay!

  5. Taylor says

    Love this post! I agree..do what you love! During the winter I do a lot of indoor weight workouts. As soon as the weather gets nice, I typically drop the weights and do a lot of walking/biking outside. It’s important to switch it up every now and then so you don’t get burnt out.

  8. Janda says

    I’ve worked out at home for years. For dumbbells, I use a set of Power blocks. My set goes from 3-24 pound per dumbbell. There are two handles and you increase/decrease the amount of weight as needed. They were a total game changer. No more sets of dumbbells taking up space.

  9. Sheaffer says

    You know I’m not giving any tips or tricks. I need you to come over, make me work out, and read to me while I’m planking.

  11. Caitlin says

    This is a great post! Would you mind linking the yoga mat? I am in the market for a new one:-)

        • Mix and Match Mama says

          They’re all on different days. Most of the pics, my tan is from the sun (because the pics were taken over the summer when I tend to run outside more). Have you checked out my latest self-tanner post?

  12. Jenny says

    Fellow baseball mom here – with how much we are at baseball tournaments, practices, etc., our baseball moms have started walking together. We usually get in 4 miles during practices a few times a week. During tournament weekends, we’ll do laps around the fields during warm ups. We get to bond as moms, which helps make the season more fun for all of us, and we get a workout in instead of just sitting and waiting for games to start. Same during football season – our young kids practice at our high school, which has a track the public can use. You can do laps and still see your kid at their field in case they need you.

    During the pandemic, we ordered medals to do virtual races as a family. We did a 5k and focused on finishing instead of times and beating each other. Kids loved it and want to do another one this year to “celebrate” the year of the pandemic. I’m glad they could use our fitness routines as a way to pass the time with us.

    Thanks for your tips!

  13. Lydia says

    I love doing workouts with Sydney Cummings! She’s a certified personal trainer who posts a free 30-60 minute workout on YouTube every day (all you need are dumbbells), and every month is set up with all the workouts fitting together as an intentional program. She’s positive and upbeat, she gives tips throughout the workout so you can be sure your form is good, and I always feel like I get a great workout in 🙂

  14. Paige says

    Who are your favorite strength instructors on peleton??? I have not tried many yet. I love the cycle, yoga and arms strength on Peleton and need to take it a step further 🙂

  16. Emily Maybin says

    My motto – Just.Get.Up.And.Do.It. As a working mom and minister’s wife, if I’m not up before 5, working out rarely happens. This means I must go to sleep at 11, but don’t over think it or talk yourself out of it. It took me a hot minute to get used to morning workouts because I was always an evening exerciser. New normal is possible! It’s worth the challenge. Like you, I do a mixture…BeachBody, virtual trainer who is awesome, classes at local gym and running. I am looking into the Peloton app! 🙂 One of the best things for me is finding that person who will meet up with you – even if it’s a virtual trainer – and hold you accountable!! Get movin ladies – it’s worth it every single time!

  17. Kelly M Sites says

    There are a gazillion great workouts on You Tube that are totally FREE FREE FREE. I love Heather Robertson. She has great workouts. And then I do Sarah Beth Yoga on You Tube every single day.

    • Amy says

      Yes! NourishMoveLove is another awesome, completely free YouTube channel I discovered during quarantine. It’s hard but Lindsey is SO positive. Good mix of barre, HIIT, strength, even kickboxing.

  18. Erin Plummer says

    When you get a peloton, do you still have to pay the monthly Peloton app fee or does it come along with the purchase of the bike?

    • Mix and Match Mama says

      I bought mine in January 2018 and yes, I still pay a monthly fee for the app/program on my screen.

  19. Laci Murray says

    I love walking-I need to get back into the groove! You are always so inspiring..Thank you!

  20. Caitlin says

    Great post 🙂 I would love it if you would do a post on workout clothes! I love Athleta too!

  21. Carly says

    Making me inspired for today! I wish I could work out in the morning but that’s just not continent right now. PS-Are you going to post about going to Disney? I sooo miss your travel posts!

    • Mix and Match Mama says

      I think at some point, I’ll post a few pics, but I’m so behind on travel posts that I”m avoiding them rather than conquering them. Ha!

      • Allena Gurley says

        Just do a summary post ha. Here’s the highlights reel from the trips I haven’t blogged about – that way you have them on your blog for memories but aren’t overwhelmed by getting them done, ha!

      • Tammy says

        I also would love to read a Disney post. I’m curious to see what changes are in place and how a Disney travel agent views those changes.

  22. Sunni says

    Doing what you love is key!!! I could never get into a routine when I tried to do the basic cardio, weights thing. I discovered classes at the gym that I love and now I can’t wait to work out every week. Group settings and fun music motivate me so much!

  23. Tija says

    Good morning!!! I am also a morning workout person, but was challenged finding the right routine/program/app for me after going to exclusively to home workouts. With that said, I had not thought about the Peloton app because I don’t have the equipment. After reading your previous Peloton post, I tried the 30-day free trial and I LOVE IT!!!!! I really like the personal training feel and the teaching they provide for all the moves, exercises and programs! Thank you for taking the time to share all your Peloton info with us!!!! 🙂

  24. sharon says

    can you share with us what your height and weight is? you look amazing goals for sure!

    • Mix and Match Mama says

      I don’t weigh myself at home (just when I visit the doctor and stuff), but I’m 5’3″ and probably somewhere around 117 pounds??

  25. Donna Burton says

    Thank you for showing the bars! I’ve worked out for years and ordered almost everything from Amazon and have never seen those bars. They are in my cart now!!!

  26. MelanieL says

    I love to walk outside but I also don’t like being cold in the winter in IN! I just got a Fitbit and it is shocking how low my step count is from working my desk job M-F. SHOCKING! Since I’m now much more aware of that I am trying to incorporate more moving into my day, getting up and walking when my wrist buzzes and doing some yoga on weekend mornings. I will start walking 2-3 miles a day here soon and I’m very much looking forward to it.

    • Mix and Match Mama says

      Yes!! So, when I first got my Apple watch, I realized that on Tuesdays and Saturdays, my steps were freakishly low compared to the rest of the week. It was so helpful to know that!!

  27. Dani says

    This might be a weird question but does the peloton bike require any maintenance? Loosening of screws, lubricating the bike wheel etc. the more you ride it?

  28. Julie says

    I needed this today-thanks for sharing! I love that you focus on activities you like. I think that makes or breaks a consistent workout routine. You have to love it! My MOST favorite exercise is strength (Rebecca’s :45 minute strength classes are my FAVE), kickboxing (when gyms were open) and spin. I am SO jealous of those that like walking. I hate walking (why oh why?). I will kill myself at a class and then drive to my neighbors house lol. I should really live in LA.

    Right now, I’m recovering from a back injury. It is slow going and I actually re-injured myself by getting back on the bike too soon. So I really resonate with the seasons you mentioned. Even though it’s FRIGID in Boston, and I don’t like walking, I’m trying to do that as often as I can. I also have been doing Pilates and Barre on Peloton. Though not my favorite? they keep my back from getting too upset.

    Thanks for being such a positive influence! Hope you have a great week 🙂

  29. Lindsay says

    I’m an elliptical girl and it makes me sad Peloton doesn’t have that option. I’ve found that Aaptiv is a great alternative for elliptical users and won’t completely break the bank!

  30. Allena Gurley says

    I have the most amazing studio 4 miles from my house that offers jazzercise plus a bunch of other programs – a lot of Les Mills classes (Body Pump, Body Combat, Barre, and Body Flow) plus programs from Pop Pilates and UJAM. The variety (and fabulous instructors) are what have kept me there for 2.5 years going super consistently. I also run or walk at least once a week. I love the variety, so I would say the main things I do are Body Pump, Jazzercise, Pop Pilates and walking/running.

  31. Kelly says

    Shay, Any chance you have a link for those pink tennis shoes?! I have been looking for some cute pink ones and they are either too blush or too hot pink! Those are perfect! Thanks!

  32. Jen Cole says

    My tip is to try everything once. Just try it, what do you have to lose?? For years I was in this mindset that I did not want to do weights/strength training. I was honestly intimidated by it, and also didn’t think it would be much fun. On a whim I decided to try a strength class at my fitness studio, and I was immediately HOOKED! I love how strong it makes me feel – both physically and mentally! So that’s my advice to everyone – just try it! You might be surprised!!

    Thanks for all your tips and recommendations Shay!

  33. Ginger G says

    Great ideas! You have a really healthy perspective on working out. It’s encouraging. I bought the arm band phone holder a few weeks ago and love it. Thanks so much!

  34. Kelly Franks says

    Do you plan your workouts ahead on the peloton app ordo you just decide when you start your workout. I feel like I get analysis paralysis and spend 30 mins trying to decide on a class.

    • Mix and Match Mama says

      A little of both! I almost always know what I’m going to do (class/time), but perhaps I’ll actually pick such class/time in the moment.

  35. Ella Williams says

    Hi Shay! I love whenever you talk fitness. Quick question – How do you find time to get up and move while having a desk job? I’m currently doing virtual school and finding myself getting very low steps each day. Also, how do you find motivation in the morning to work out? I find myself dreading it and pressing the snooze button a plethora of times. Thanks so much!!

    • Mix and Match Mama says

      I constantly stand up while I’m on the phone. I let my dogs out and stretch my legs throughout the day too. My Apple Watch beeps at me when it’s time to stand up (each hour), and I listen!

  36. Paula says

    All great suggestions! I love the variety.
    I am 44 & have several nagging injuries from years of doing what I “thought ” I should be doing & not enough what I love. Lots of self abuse.
    I incorporated yoga this year per your gushing. I am just kicking myself for not doing it sooner. Much of the stiffness, aches and immobility is starting to fix itself. I am AMAZED with yoga. I think doing what you love & makes you feel good is key!

  38. Patty Anderson says

    I LOVE walking and get up early to walk year round…lots of hills in my neighborhood. I also joined Yes.fit and their virtual events motivate me. I do the $4/month membership so I can do them without earning medals or shirts (unless I really want one, and then I get a discount.) I also use my morning walk to catch up with a friend who lives in another state…makes the walk fun and easy. And if she’s not available, I listen to praise music!

  41. Chelsea says

    This is so fun and super helpful! I love that you’re so active!! Such an inspiration to your kiddos and your readers! I need to try to get better at knocking out my workout earlier in the morning! I know by doing that your brain is half asleep anyway so it can’t convince you to skip out! HA!

    Have an amazing day!!

  42. Nicole says

    Could you do the same sort of sample for what you eat too?!? I can always learn from your example!

    • Mix and Match Mama says

      The small one pound ones? When I walk the dogs, sometimes when I do certain types of cardio, chores around the house…little things like that.

  44. Tish says

    Do you plan out which workouts you are going to do ahead of time? Plan them for the week or night before? Or do you just wake up and choose what to do that day?

    • Mix and Match Mama says

      I kind of know the night before, but I typically just wake up and do something (based on routine).

  45. Carolyn says

    How do you wear the Bala bangles with the Apple Watch?? If I put the bangle above the watch, then it’s a weird spot and off balance. And the watch above the bangle is also odd.

  46. Mary C says

    I have to say 17,000 steps a day is amazing. Wow, you literally never stop moving. I live in a city and walk everywhere and don’t come close to that. But I am just going off my steps in my phone, I may need to get an apple watch or a fitbit to track my steps better.

    • Mix and Match Mama says

      I bet it would make a huge difference. Think about it, my watch is constantly on the move with me. I bet there are many, many times throughout the day that you’re not holding your phone (especially in the morning, at night when you’re at home and then when it’s on your desk at work). The watch is a much better reflection of your actual movement.

    • Mix and Match Mama says

      Or close to it (15,000ish). I don’t get as many steps in on days when I don’t run.

  49. Alice H says

    I try to workout at least 5 days a week. I struggle working out alone so I like doing group fitness classes and having that community. I do a mixture of total body strength, HIIT, body pump, high fitness, and yoga/Pilates. I love zumba, but my gym doesn’t offer that right now. I don’t have a set time I go, I just make it work!

    What is the strength class at your gym? Is it more like a HIIT class or weightlifting?

    • Mix and Match Mama says

      Just weight lifting. I’ve done HIIT classes, but I really prefer a solid strength only class a few days a week if I can.

  50. Julie says

    How do you get 17,000 steps a day? That is almost 9 miles!! Wow!! Please teach me your ways!

    • Mix and Match Mama says

      I put my watch on first thing in the morning, so make sure you’re calculating from the get go (and not adding your watch later when you get ready or something). Between running/working out, walking my dogs, playing outside, running around my house doing laundry, chores, etc…I get ’em in.

  51. Abby Larson says

    I share your love for Peloton. I’m addicted! I’ve always been active, but Peloton has improved my consistency and motivation. I use the app and just have an inexpensive Sunny bike and a hand-me-down tread I bought from a relative several years ago. One day I will set the Tread+…one day!! I always plan my workouts on Sunday for the whole week and have them written on a whiteboard. Takes the guess-work out of each day! And yes, I guess you could say I’m a bit type-A. Here’s what this week looks like (and it’s a fairly typically week for me): Monday 45 min run, Tuesday 30 min full body strength and 20 min recovery run, Wednesday 45 min tread bootcamp, Thursday Becs live 6am tread class (today was an intervals run, other days are progression or tempo, mostly all speed focused!), Friday bike bootcamp, Saturday long run (this week is 7 miles, I’m training for the Becs Beasts virtual half marathon on 4/10) plus 20 min full body static stretch, Sunday yoga. In the winter when it’s icy out (I’m in Chicagoland), I do Jess’ Saturday 60 tread bootcamp (and usually want to throw up afterwards, she’s tough!!) instead of a long run. I can’t wait to run outside more regularly! It’s been so snowy and icy, I miss it!!! But I’ll always bring Peloton outdoor runs with me when I do! #Abs_Run_Illini

  52. Claire says

    Hey Shay!! Love the post! 🙂 lol, just noticed a little error and thought I would just let you know in case you wanted to fix it!! (I am NOT AT ALL in any way trying to correct you or anything, I just think it is funny because I, myself, make billions of errors! ???) Right here when you said: “I think the yoga and strength make me a butter runner and vice versa!” I think you meant “better” instead of “butter”…. Although, I do love butter ;)! Have a great rest of your week! xo! ?❤️

    • Mix and Match Mama says

      oh my gosh, nope. it makes me butter. Bahahaha! thank YOU!!!! I’m correcting it now!!

  53. Melissa says

    Do you have any recommendations for yoga instructors on YouTube instead of Pelaton? I’ve done yoga with Adriene for several years now but sometimes want to try something more intermediate

    • Mix and Match Mama says

      You can still find Kristin McGee workouts on YouTube, but I like to find them on Pinterest and then from there, grab their YouTube videos. I did Adriene (does she still have an app…I used to do it off her app), and like her too!

  54. Kinsey says

    Any workouts on the app that you could do in a boot with a broken foot? I have the app but get tired of the same couple I have found that are easier in the boot! Takes too long to start one then not be able to do it so been sticking to the couple I have found but need a mix!

    • Mix and Match Mama says

      I’m so sorry! Peloton has some chair exercises (like yoga!). I also think you could tweak some of the light arm classes for sitting too.

Subscribe via Email

Copyright © 2024 Mix & Match Mama | Privacy Policy

svg{display:none !important}img{display:none !important}.pf-content img{display:block !important}.pf-size-full, img { max-width: 25% !important; } li svg.detail-icon{width:55px !important}svg{display:none !important} svg{width:55px !important}