Home » Blog » Weight Training » 10 Week Training Cycle Revisited

10 Week Training Cycle Revisited

Back in September I talked about the workout program I designed for myself for the next 10 weeks. The article was called 10 Week Training Cycle Using Kettlebells and Dumbbells. Time has flown by and here I am in week 9 of that training cycle.

I went ahead and moved up my last recovery week in the cycle to this week. This made the cycle 9 weeks instead of 10. With the Thanksgiving holiday and group fitness and bootcamp instructor certification that I’ve been doing (more on that coming in the next couple of weeks), my schedule got kind of thrown out of whack. It’s not that big of a deal. Sometimes you just have to roll with it when your schedule gets messed up.

I’ve been very happy with the results that I’ve gotten from this format, and I’ve planned something similar for the next 10 weeks.

Weeks 1, 2, 3, 4, 6, 7, 8, 9

Day 1 – Upper Body Dumbbell

Day 2 – Lower Body Dumbbell and Abs

  • Alternating ab moves between leg moves

Day 3 – HIIT or Cardio and Abs

Day 4 – Arms Dumbbell Workout

Day 5 – Yoga (any style or method)

Day 6 – Trainer’s Choice: I’m going to use day 6 as a day to work on whatever I feel like. The options are really open here. I can do another bootcamp, kettlebells, HIIT or Cardio, or add an additional resistance workout that would probably be chest and biceps.

Day 7 – Rest

Weeks 5, 10 – Core and Active Recovery

Day 1 – Yoga

Day 2 – Bootcamp

Day 3 – Rest

Day 4 – Kettlebell Core Cardio or Bootcamp

Day 5 – Yoga

Day 6 – Yoga, Light Cardio, or Bootcamp

Day 7 – Rest

Although I have a general structure for the next 10 weeks here, there is also a lot of room for variation. With the addition of leading bootcamp classes and taking on additional personal training clients in the coming weeks, along with holidays, I have a feeling that flexibility is going to be a necessity when it comes to fitting in my workout schedule.

Changing things up on the fly is not a bad thing. Versatility and flexibility are important aspects to getting by in a busy life, and there’s nothing wrong with falling back on a plan B. The important thing to take away from all of this is that I do have a plan!

Fallen Angel Pose
Fallen Angel Pose

2 thoughts on “10 Week Training Cycle Revisited”

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top