Your B|FIT Workout Plan: A Stronger Week Starts Here
A great workout plan is one you can stick with. This simple weekly routine balances strength, cardio and recovery, with B|FIT essentials picked to help you feel ready for each session. Choose a pace and weights that suit your experience, and build up gradually.
Your weekly plan
Day 1: Full-body strength
Warm up for 5–10 minutes. Complete 3 rounds of 8–12 squats, 8–12 hip hinges or glute bridges, 8–12 push-ups (modify as needed), 8–12 rows per side and a 20–30 second plank. Rest when you need to keep your form steady.
Day 2: Easy cardio and mobility
Take a brisk walk, cycle or do another comfortable cardio activity for 20–30 minutes, then spend a few minutes on gentle mobility. Keep the effort conversational.
Day 3: Lower body and core
After a warm-up, do 3 rounds of 8–12 reverse lunges per side, 10–15 glute bridges, 8–12 Romanian deadlifts with a suitable weight, and 8–10 dead bugs per side. Move with control and stop if you feel pain.
Day 4: Rest or gentle movement
Recovery is part of training. Take a full rest day or choose an easy walk and light stretching.
Day 5: Upper body and conditioning
Complete 3 rounds of 8–12 rows, 8–12 overhead presses with a suitable weight, 8–12 incline push-ups and 20–30 seconds of marching or step-ups. Finish with 10–15 minutes of easy-to-moderate cardio if you feel good.
Days 6–7: Choose your recovery
Take at least one rest day. On the other, do an activity you enjoy at a comfortable pace, or rest again.
B|FIT picks for your training week
For higher-impact sessions such as cardio intervals, take a look at the B|FIT XCELERATE Sport Bra, described as offering high-impact support and breathable, moisture-wicking fabric. For more flexible training days, the B|FIT HYPERSET Sport Bra has removable pads, so you can customize the feel. Pair it with B|FIT HYPERSET Leggings for strength sessions, or choose B|FIT ENERGIZE Shorts for a versatile workout-to-everyday option with a drawstring waistband and pockets.
Make it work for you
Start with a version you can complete comfortably. Focus on consistent movement and good form before adding reps, time or resistance. Rest, hydrate and adjust the plan around your schedule and needs. If you have an injury, health concern or are new to exercise, check with a qualified health professional before starting.
Ready for your next session? Explore the B|FIT pieces linked above and build a routine that feels like yours.