The 7-Day Theory Workout Plan

The 7 Day Theory Workout

by D.O.C., OTD/C

This is The 7 Day Theory Workout. If you’re looking for a workout plan that can help you lose weight, adding more sweat sessions to your weekly routine is a great place to start. And there are endless ways to do it, too—maybe you'll unexpectedly fall in love with running, or you'll find that group fitness is seriously motivating for you.

But first, a few things to note. As great as working out is, for sustainable weight loss, it needs to be combined with healthy nutrition choices and good sleep. And to take an even larger step back, always remember that healthy eating, fitness, and weight loss vary from person to person. What works for your best friend won't always be the best thing for you, just as your methods might not work for them. And if you're specifically trying to lose weight, ask yourself why. Will losing weight (and how you go about it) actually make you healthier and happier? And are there other questions you should consider before you try? For example, if you have a history of disordered eating, it's always smart to discuss potential eating changes with your doctor before embarking on a new plan. Even if you have no history of disordered eating, be sure to set reasonable expectations and goals for yourself. Health and weight loss involve so many components, like the aforementioned healthy eating and sleep, plus things you can't control at all, like hormonal fluctuations. Above all, no matter what your goals are, it's most important to treat yourself with kindness and listen to your body.

MONDAY

Your Total-Body Strength Workout

Bodyweight Squats—15 reps. Quick tip: Get low, keep your chest up, and don't let your knees go over your toes during this lower-body move.

Dumbbell Bench Press—12 reps. Quick tip: Position yourself so your head, back, and butt are all on the bench, your feet flat on the floor.

Dumbbell Row—12 reps each side. Quick tip: If you don't have a bench available, try a bent-over row.

Lying Isometric Y—Hold for 30 seconds. Quick tip: You can keep your legs on the ground for this one if that feels more comfortable.

Box Step-Ups—15 reps each leg. Quick tip: Alternate between your left and right leg, and for an extra challenge, step your lifted foot into a lunge as you come down from the box.

Plank—Hold for 30 seconds. Quick tip: Make sure you're keeping your core tight!

TUESDAY

30 seconds: Full-out sprint

60 seconds: Moderate pace jog

Do this 12x

WEDNESDAY

Stretch. Light Cardio

THURSDAY

Repeat Monday's workout

FRIDAY

HIIT Workout and 45 minutes of abdominal training

SATURDAY

Repeat Monday & Thursday's workout

SUNDAY

Rest.

- D.O.C.

www.onyxfitnesstherapy.com

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