Fit 4 2024 Fitness Plan: Week 1

Join me each week for this week’s fitness plan and a review of last week’s goals. If you haven’t set up any goals, jump over to this article about fitness plans for busy schedules and quickly pick a few and/or learn to develop your own.  If you have subscribed (free!) and gotten your free 7 MIN Sesh+ Worksheet, use the bottom section titled “Your notes'' section to write out this week’s goals. You must include diet!  Food is the most important part of any health or fitness plan.

Here are a couple of my short and mid-term goals for Week 1: 

• This week, I will complete the 7 Min Sesh+ Plan

• For the next 4 weeks, I will reduce caloric intake by an average of 300-600 calories per day and keep a food diary including macros (to inform future changes).

• In 6 weeks, I will have lost 5 lbs (holiday weight, you know?).

To accomplish this, I will incorporate these habits or changes:

• Start the 7 Min Sesh+ at 6am each week day. 

• Complete a food diary before bed each night.

• Implement an average 300-600 calorie deficit per day.

Week 1.  For me, this is January 2-7, 2024. But you can start Week 1 at any time. This week is all about getting excited to restart a routine in 2024! Health and fitness planning got a bit all over the place during the holidays.  I put in some hard workouts, but not very many.  And I’m not mad about it. For me, the time after the holidays is for rest and preparing for the new year. Personally and professionally, the first 5 months of each year are the most busy. So, a solid plan is important to keep me focused and sane. 

So here we go! 

Monday: Happy New Year!!!

Tuesday: 7 Min Sesh Day 1*

• Crunches x20 

• Bicycle x20 

• Jog in place 1 min 

• 1 min break 

• Push-ups x10 

• Elbow to knee plank x20 

• Jog in place 1 min 

• 1 min break 

• High knees x30

*If any of this is too easy, you can add speed and reps. If it is too hard, you can reduce speed and reps. 

Wednesday: 7 Min Sesh Day 2

• Squats x15

• Donkey kick x20

• Jog in place 1 min

• 45 sec break

• Lunges x20

• Skater hop x20

• Jog in place 1 min

• 45 sec break

• Squat Jumps x20

Thursday: 7 Min Sesh Day 3

• Crunches x20 

• Bicycle x20 

• Jumping Jacks 1 min 

• 1 min break 

• Push-ups x10 

• Glute bridge x20 

• Jumping Jacks 1 min 

• 1 min break 

• High knees x30

Friday: 7 Min Sesh Day 4

• Squats x20

• lunges x20

• Jog in place 1 min

• 1 min break

• Superman x20

• Sit-ups x20

• Jog in place 1 min

• 1 min break

• Split leg jump x20

Saturday: 7 Min Sesh Day 5 + Cardio #1

• Crunches x20

• Bicycle x20

• Butt kicks in place 1 min

• 1 min break

• Push-ups x10

• Squats x20

• Butt kicks in place 1 min

• 1 min break

• Burpees x20

+Cardio #1: 20 Min Cardio (run, bike, swim, elliptical) or 35 Min Walk

Sunday

+Cardio #2: 20-30 Min Cardio  (run, bike, swim, elliptical) or 35-40 Min Walk

Prep:  Plan Week 2!