Train. Recover. Thrive.
My 7-Day Weekly Workout Routine Snapshot: Strength, HIIT & Recovery for Optimal Performance
Training hard and recovering smart is key to building strength, endurance, and resilience. As someone committed to an animal-based lifestyle, my fitness routine enhances metabolic flexibility, muscle growth, and recovery.
While my workouts evolve often, here’s a snapshot of my 7-day training plan integrating strength, HIIT, sauna, cold plunges, and skill-based movement for peak performance.
My 7-Day Workout Routine
Daily Non-Negotiable: Walking & Rucking
I walk at least 10,000 steps daily—this is a non-negotiable. Some days, I ruck (walk with added weight) using my GoRuck weighted vest (code: BAE10), which is a game-changer for building endurance without the impact of running. Plus, it’s a great way to socialize and stay active without adding an extra workout!
Monday: Strength Training (Lower Body Focus) + Sauna
Goal: Power and stability through single-leg balance-based movements with heavier weights.
Workout Focus (8 exercises total):
Squats (4x15)
Single-Leg Deadlifts (4x10 per side)
Step-Ups on a Block (4x10 per leg)
Weighted Hip Thrusts (4x10)
Bulgarian Split Squats (4x10 per side)
Recovery: Sauna session (45 minutes) in the evening to boost muscle recovery, endurance, and sleep. Check out my sauna blanket recommendation by Bon Charge HERE (code: BAE15).
Tuesday: Strength Training (Upper Body Focus) + Sauna
Goal: Strengthen the upper body and core with full-body movements.
Workout Focus (8 exercises total):
DB Shoulder Press (4x12)
DB Weighted Plank Rows (4x12 per side)
Boat Pose Weighted Straight Arm Extensions (4x15)
Figure Eights w/ Dumbbell (4x15)
Supine Single-Arm Straight-Leg Crunch (4x12 per side)
Push-Ups (4x15)
Bent-Over Weighted Around-the-Worlds (4x15)
Recovery: Sauna session (45 minutes) for circulation & muscle repair.
Wednesday: HIIT/Cardio + Cold Plunge
Goal: Short bursts of high-intensity movements to boost endurance and metabolic flexibility.
Workout Focus: 3 sets of 15 exercises, 40s work/10s rest, with 30s rest between sets.
Battle Ropes
Jump Rope
Jump Squats
Weighted Plank Holds
Burpees
Assault Bike Sprints
Plank Shoulder Taps
Jumping Lunges
Toe Taps on a Box
Bicycles
Hanging Leg Lifts
Hurdle Jumps
Mountain Climbers
Elevated Bridges
Jumping Jacks
Recovery: Cold plunge (3 minutes at 50°F) for rapid muscle recovery & fat-burning enhancement. Check out my cold plunge recommendations by FJORD Cold Plunge HERE! (code: BAE500)
Thursday: Strength Training (Lower Body – Compound Movements)
Goal: Build muscular endurance with higher reps & moderate weight.
Workout Focus (8 exercises total):
Sumo Squats to Single DB Overhead Press (4x15)
DB Reverse Lunge to Side Lunge (4x15 per side)
Elevated Heel Deep Squat to Overhead Dumbbell Press (4x15)
DB B-Stance Single-Leg Deadlift to Single-Leg Squat (4x15 per side)
Single-Leg Standing Side Weighted Leg Lift w/ Single-Leg Squat (4x15 per side)
Recovery: Mobility & stretching for enhanced range of motion.
Friday: HIIT/Skill-Based Training + Cold Plunge
Goal: Improve agility, coordination & metabolic efficiency.
Workout Focus: 3 sets of 15 exercises, 40s work/10s rest, with 30s rest between sets.
Sandbag Kettlebell Swings
Agility Ladder Drills
Medicine Ball Slams
AB Rollouts
High Knees
Side Lunge Sandbag Kettlebell Pendulum Swings (Right Side)
Box Jumps
Pull-Ups
Low Jumping Jacks
Candlestick Roll-Ups
Side Lunge Sandbag Kettlebell Pendulum Swings (Left Side)
Bosu Ball Hops
Resisted Core Twists (Right Side)
Resisted Core Twists (Left Side)
Skaters
Recovery: Cold plunge (3 minutes at 50°F) for faster muscle recovery & fat burn. (use code: BAE500 for a sweet discount!)
Saturday: Strength Training (Full Body) + Sauna
Goal: Reinforce movement patterns & full-body strength.
Workout Focus:
Deadlifts (4x5)
Push Ups (3x8)
Front Squats (3x8)
Farmer’s Carries (3 rounds)
Core Work – Planks & Side Plank Holds (3x30s per side)
Arm Hangs (3x30s)
Recovery: Sauna session for muscle repair & relaxation.
Sunday: Active Recovery, Core Work + Rucking
Goal: Engage the body without overtraining
Workout Focus:
Core Work (Planks, Hanging Knee Raises, Bicycle Crunches)
Mobility & Stability Drills
Light Outdoor Walk or Hike with Weighted Vest (code: BAE10)
Recovery: Contrast therapy: Sauna (20 min) + Cold Plunge (2 min at 50°F) for 3 rounds. Sometimes I do this at home; other times, I go to a dedicated facility for the social aspect or better equipment.
Fueling My Training With an Animal-Based Diet
What I eat directly impacts my performance and plays a massive role in strength, recovery & endurance.
Strength Days = Higher protein intake w/ strategic carbs for muscle-building goals.
HIIT/Skill Days = Sustainable protein macros (need help with macros? check out my guide HERE) + Low-carb intake for HIIT, higher carbs for longer training days.
Outdoor Activity Days (Skiing, Hiking) = Light breakfast + fueling throughout the day.
I adjust my diet to maximize energy & recovery while staying metabolically flexible.
Final Thoughts
Optimize Your Performance
By combining progressive overload, metabolic conditioning, heat & cold exposure, and a nutrient-dense diet, I push my body to new levels without burnout. Walking is one of the most underrated forms of movement—walk as much as you can throughout the day and keep moving. A short walk after meals helps your muscles absorb glucose more efficiently, improving metabolic health and insulin sensitivity.
And remember, you can’t outrun a bad diet. I leverage an animal-based approach to fuel performance, making recovery effortless when you’re eating clean, nutrient-dense foods.
➡️ Want to enhance recovery & optimize performance on an animal-based diet? Grab my Animal-Based Diet Guide!
