January Workout Calendar

SundayMondayTuesdayWednesdayThursdayFridaySaturday
January 1
Workout #1
Shoulders/Abs
Workout #2

5k
January 2
Workout #1
Hamstrings/Glutes
Workout #2

Active Stretch
January 3
Workout #1
Chest/Triceps
Workout #2

5k
January 4
Workout #1
Back/Biceps
Workout #2

Active Stretch
January 5
Workout #1
Quads/Glutes
Workout #2

Full Body
January 6
Workout #1
Metcon/Circuit
Workout #2

Full Body
January 7
Workout #1
Shoulders/Abs
Workout #2

5k
January 8
Workout #1
Hamstrings/Glutes
Workout #2

Gym Circuit
January 9
Workout #1
Chest/Triceps
Workout #2

5k
January 10
Workout #1
Bleacher Workout #1
Workout #2

Full Body
January 11
Workout #1
Back/Biceps
Workout #2

Active Stretch
January 12
Workout #1
Quads/Glutes
Workout #2

Gym Circuit
January 13
Workout #1
Metcon/Circuit
Workout #2

5k
January 14
Workout #1
Shoulders/Abs
Workout #2

Active Stretch
January 15
Workout #1
Bleacher Workout #2
Workout #2

Full Body
January 16
Workout #1
Hamstrings/Glutes
Workout #2

Full Body
January 17
Workout #1
Chest/Triceps
Workout #2

5k
January 18
Workout #1
Back/Biceps
Workout #2

Gym Circuit
January 19
Workout #1
Quads/Glutes
Workout #2

Full Body
January 20
Workout #1
Metcon/Circuit
Workout #2

Active Stretch
January 21
Workout #1
Shoulders/Abs
Workout #2

Gym Circuit
January 22
Workout #1
Hamstrings/Glutes
Workout #2

5k
January 23
Workout #1
Chest/Triceps
Workout #2

5k
January 24
Workout #1
Bleacher Workout #3
Workout #2

Full Body
January 25
Workout #1
Back/Biceps
Workout #2

Active Stretch
January 26
Workout #1
Quads/Glutes
Workout #2

Full Body
January 27
Workout #1
Metcon/Circuit
Workout #2

5k
January 28
Workout #1
Shoulders/Abs
Workout #2

Full Body
January 29
Workout #1
Bleacher Workout #4
Workout #2

Active Stretch
January 30
Workout #1
Hamstrings/Glutes
Workout #2

Full Body
January 31
Workout #1
Chest/Triceps
Workout #2

5k

Workout Program Explained

Workout #1

The program that I’ve been following since 2021 was created by Kelly Yager. This schedule is based off of her newest guide that she released; however, she has past guides available on her website as well. These workouts are all listed as my first workout. Bleacher workouts are from Kelly’s Bleacher Guide 2.0.

Workout #2

5k – Self-explanatory. Current PR for doing a 5k is approximately 40 minutes. I would like to knock that down a little by the end of January.

Yoga/Active Stretch – I don’t like full rest days. Instead, I will do some light yoga or stretching for 45 minutes instead.

Full Body – There are days where time is limited for me, especially before work, so I can’t always fit all the sets in that I want to do in the allotted time that I have. So full body days are where I will do 45 minutes of basically catching up on the moves that I couldn’t fit in.

Gym Circuit – I need to get a new circuit program designed for me at some point this year by my trainer. However, as of right now I have an upper and lower body circuit that I rotate between on the few days that I can go to the gym. For those that are curious, I have a membership at Planet Fitness. One of my goals for 2022 is to start looking in to other gyms. It’s not that I don’t like PF. I actually really like the atmosphere. My issue is that the one I go to is pretty small so quite often the “beginner” equipment is free and the more complex machines are always taken.

Here’s to 2022

This is my first calendar of the year and I am really excited to continue on with my journey. This calendar is tentative for me at this point because I know my schedule for work is about to change drastically. It’s just a matter of when now.

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