As a recovering all-or-nothing girly, I’ve been struggling this season with the idea of feeling like my workout routine is enough. I’m constantly inundated with the TikTok and YouTube girlies workout routines. And while I love the idea of it, I feel like it’s rare to see people talk about fitness when fitness isn’t their job (or for us to feel like we can relate to a more casual idea of fitness).

But alas, one of my favorite things about having the blog is being able to share the journey so you can find these moments when you need them. And as I’m in the middle of adjusting my entire life routine, I’ve recently found I needed to take a new approach to fitness.

Enter: my 4-day workout split: helping you get back into the routine of it.

4-Day Workout Split: Get Into The Routine Of Working Again

If you’ve been struggling to settle into a more hybrid routine, need something that is more flexible, or simply feel like you’re ready for a touch more but not 5 or 6 days a week yet, I’m glad this found you. Let’s talk about the 4-day workout split that has helped me break out of a rut, recover more easily, and is helping me keep my energy up.

4 Day Workout Split Routine

Day 1: Long Run

At this point in my routine, my long run isn’t so much about how much I run as much as it is about increasing the number of intervals I can do while also getting to run the route I’m loving at any given time.

I’ve really given myself permission in this season to let running be fun and adjust with my life. Ideally, I’d love to run when I’m traveling regularly again. Of course, I do like to have some structure to help me get better and move towards my bigger goals.

If you’re new to running, I’ve chatted a bit on the blog here about how to get into it. However, I do think we’re due for an updated post.

Currently, I use an app called Intervals Pro to create custom running plans depending on the day. I think it’s a few bucks a month, and you can do SO many things with it. I was introduced to the Jeff Galloway method last year, and I love it.

When I want to push myself a bit more, I’ll go for a Peloton outdoor run. We do own a tread which I’m due to give you all a review on. But right now, my work routine has me spending 90% of my time at home and I opt for an outdoor escape whenever I can.

Day 2: Stretch & Rest

My Mondays are typically admin and life catch-up days, as I spend a lot of the weekend online or with friends. This is my day to get things done. And given that my body is still adjusting to its new routine, it’s also the perfect day to indulge in mobility and rest.

I’m sure I’ll do a future post on what I use in my recovery routine. The vibration plate and this pair of air compression boots are top-notch. But making sure that my meal plan for the week is solid with recipes that allow me to maximize on fuel and recovery is also a big part of this day.

If you’re curious what I meal prep in a week, I post meals on IG stories. But let me know if you’d like to see a what I eat in a week. Additionally, you’ll find the recipe of the week in the weekly newsletter if you’re looking for healthier inspo.

Day 3: Full Body Modified + Walk

My not-so-secret weapon for the last 12+ months is the Peloton Strength + app. It really has been the answer to all of my frustration when it comes to having a consistent but incredibly flexible workout routine.

The app comes with the Peloton All Access Membership. So if you pay for that, you should already have access to it. And it lets you build workout routines based on time, equipment available, goals, experience, muscles you want to work, and more.

So for example, I have a fairly basic dumbbell home gym with a bench and bands. But when I travel and find a hotel gym, I love that I can easily add in what’s now an option for me without needing to come up with a new routine myself.

But in the case of creating a 4-day workout split that gets you back into your routine, it makes it SO much easier to modify things if I feel like certain muscles haven’t recovered enough. I can easily plan a full body workout, but say less quad-focused. And I’ll get exactly that.

Day 4: Long Walk

Again, we’re trying to keep my brain in the space of it’s safe to make time for this. You’re allowed to step away from holding everything up. Literally walking away from it helps me keep establishing the foundation for this lesson.

Day 5: Pilates Or Hot Yoga

I will interchange days 5 & 6. But the goal of this is mobility and controlled movement. I have a hot yoga class I love that really unwinds your brain. And I try to go at least once or twice a month. It’s a mix of recovery and body awareness that doesn’t leave me too sore but helps give my muscles a good flush.

Or I’ll book in for reformer pilates. I’ve done an entire blog post on this one. I have some specific muscle weaknesses I’m working through (and will likely book in with a PT soon for more tailored work – stay tuned). But I like to check in with my body on those flare-ups in class at least once a month.

And of course, there are tons of free mat pilates classes available. I, again, tend to lean towards Peloton. It’s often clear that certain instructors don’t have experience with mid-size body types. And that inherently changes how you lie and move on the mat.

My back is not going to lay flush because I do indeed have a butt.

I find the Peloton instructors best for at-home work.

Day 6: Full Body + Walk

This is the day when I focus on making sure I get in the lower body work along with exercises that help with ankle strength and prevent injuries as a runner. There are guided programs in the Peloton Strength + app for this. Or I’ll use the pre-recorded Peloton classes that are geared towards mobility to fill in the gaps after my strength work.

I’ve found that balancing my mobility with the amount of lifting I’m doing gives me a much better recovery. Along with making sure I eat and consuming creatine (more on this in a future post).

Day 7: Rest & Stretch

Finally, we’re at the end, and this is really just about giving my body whatever it wants. Typically, this is on a Saturday, and I’m spending it with family and friends. So my steps might be cleaning or organizing around the house, walking around the kitchen to get a snack, or just taking a nap. I use this daily primarily to mentally check in and then stretch to release anything delayed physical tension.

I’ve explored a bit of somatic therapy over the last few years, and I find that I do notice certain poses help with better emotional release. But I also find that when I’m not practicing deep belly breathing, my shoulders are more likely to tense up and build up pain. So I try to give myself a bit of reflection time so that I can process anything I’ve been pushing away.

All that said, the workout routine that’s right for you is the one that works. I know I have a tendency to overthink it, so having someone else share the perspective helps me see another way through. And I hope today’s post has been that for you. If you enjoyed this post, be sure to subscribe to the newsletter so you never miss a thing. Until next time. Xoxo, Savvy

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