Hannah Durbin

A Look Into My Weekly Workout Routine

Hannah Durbin
A Look Into My Weekly Workout Routine

A quick breakdown of my weekly workouts

I am always getting questions about my workout routine, and I typically struggle to answer because my routine is changing every week! I don't follow a set plan or design my workouts ahead of time, but rather wake up and decide what my body is in the mood for! With that being said, I am going to provide a very general framework of what a typical week would look like for me!

Monday: Leg Day

Warm up: 1 mile interval run (1/4 mile high incline walk @ 10 incline 3.5 mph, 1/4 mile run @ 0 incline 8 mph)

Lift: complete 8-12 reps of each exercise; 3-4 rounds of each superset

  • Alternating forward lunges / Goblet squats 
  • Bulgarian split squats / Smith machine back squats
  • Single leg dead lifts  / Lateral donkey kicks 
  • Hamstring curls / Leg extensions 

Cardio: stair master burnout; 3-5 rounds

  • 30 seconds @ 8-10 speed
  • 30 seconds @ 20 speed 

Tuesday: Full Body HIIT

Complete 5 continuous rounds of each circuit; rest for 2-5 minutes between circuits

Circuit 1: 

  • 20 seconds jump squats, 10 seconds rest
  • 20 seconds wide-arm push ups, 10 seconds rest
  • 20 seconds tuck ups, 10 seconds rest

Circuit 2:

  • 20 seconds alternating forward lunges, 10 seconds rest
  • 20 seconds commandos, 10 seconds rest
  • 20 seconds alternating leg drops, 10 seconds rest

Circuit 3: 

  • 20 seconds alternating lateral lunges, 10 seconds rest
  • 20 seconds diamond push ups, 10 seconds rest
  • 20 seconds Russian twists, 10 seconds rest 

Finish with 1 mile high incline walk or jog!

Wednesday: Yoga

45-60 minute Power Vinyasa Flow

Thursday: Steady State Cardio

7-8 mile outdoor run 

Friday: Upper Body Day (Back and Biceps)

Warm up: 2,000 meter row @ 7-8 resistance 

Lift: 8-12 reps of each exercise; 3-4 rounds of each superset 

  • Bent over reverse fly / Traditional dumbbell bicep curls
  • Straight arm cable pull down / Cable curls with rope
  • Lat pull downs / Seated preacher curls

Burnout: 1 set of pull ups til failure 

Cardio: 10 minutes elliptical @ 6 resistance 

Saturday: Cardio & Core

Warm up: 250 jump rope

Core: 10-15 reps of each exercise; 3-5 rounds

  • Tuck up + pike up on stability ball 
  • Medicine-ball Russian twists
  • Alternating toe taps in elbow plank position (feet on Bosu ball for added challenge)
  • Hanging leg lifts
  • Scissor V-up crunches 

Cardio: 20-30 minute walk @ 4mph OR elliptical @ 6 resistance 

Sunday: REST DAY