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February Fitness Workout Plan

Writer's picture: Coach GreeneCoach Greene

February Fitness Workout Plan

Location: BeHealthConscious Gym, 610 Valley Brook Road, Decatur, GA



Theme: Fit & Fabulous February

Weekly Breakdown

  • Monday: Strength Training

  • Tuesday: Cardio & Core

  • Wednesday: Active Recovery & Flexibility

  • Thursday: HIIT (High-Intensity Interval Training)

  • Friday: Functional Training

  • Saturday: Group Fitness (Community Day)

  • Sunday: Rest or Gentle Stretching

Daily Workouts

Monday: Strength Training (Full-Body)

Warm-Up (5 mins)

  • Jumping jacks (1 min)

  • Dynamic stretches (arm circles, leg swings)

Workout (40 mins)

  • Squats: 3 sets of 12 reps

  • Dumbbell chest press: 3 sets of 12 reps

  • Bent-over rows: 3 sets of 12 reps

  • Deadlifts: 3 sets of 12 reps

  • Plank hold: 3 x 30 seconds

Cool Down (5 mins)

  • Static stretches (hamstring stretch, chest opener)

Tuesday: Cardio & Core

Warm-Up (5 mins)

  • High knees (1 min)

  • Butt kicks (1 min)

  • Dynamic side lunges

Workout (40 mins)

  • Treadmill intervals: 30 seconds sprint, 1-minute walk (repeat for 15 mins)

  • Bicycle crunches: 3 sets of 15 reps

  • Russian twists (with or without a weight): 3 sets of 20 twists

  • Mountain climbers: 3 sets of 30 seconds

  • Side planks: 2 sets of 20 seconds each side

Cool Down (5 mins)

  • Seated forward fold and spinal twists

Wednesday: Active Recovery & Flexibility

Activity Suggestions (45 mins)

  • Yoga session focusing on hip openers, spinal mobility, and relaxation poses.

  • Foam rolling for muscle recovery.

  • Gentle Pilates for core engagement and flexibility.

Thursday: HIIT (High-Intensity Interval Training)

Warm-Up (5 mins)

  • Jump rope or light jogging (3 mins)

  • Dynamic stretches

Workout (30 mins) – 30 seconds work, 15 seconds rest, 3 rounds

  • Jump squats

  • Push-ups

  • Burpees

  • Dumbbell thrusters (squat + shoulder press)

  • Bicycle crunches

Cool Down (5-10 mins)

  • Focus on deep stretches (calf stretch, pigeon pose).

Friday: Functional Training

Warm-Up (5 mins)

  • Walking lunges (1 min)

  • Arm and leg swings

Workout (40 mins)

  • Kettlebell swings: 3 sets of 15 reps

  • TRX rows or pull-ups: 3 sets of 10 reps

  • Medicine ball slams: 3 sets of 12 reps

  • Farmer's carry: 3 sets of 30 seconds

  • Bear crawls: 3 sets of 20 yards

Cool Down (5 mins)

  • Mobility stretches for shoulders, hips, and hamstrings

Saturday: Group Fitness (Community Day)

  • Morning Bootcamp (9 AM): Combine cardio, strength, and team challenges.

  • Zumba or Dance Cardio (11 AM): High-energy, fun workout.

  • Evening Yoga (5 PM): Candlelight yoga session for relaxation.

Sunday: Rest or Gentle Stretching

  • Light walk or stretch session (15-30 mins).

  • Meditation or mindfulness practice.

Key Notes for Members

  • Hydration is essential: Keep water bottles handy during workouts.

  • Progressive overload: Gradually increase weights or intensity weekly.

  • Community Focus: Join Saturday group classes to build connections at 10am.

  • Fitness tracking: Use your personal trackers to log progress.


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Email: info@behealthconscious.org

 

 

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