My Workout Chart

by :

As I was sitting here designing my workout chart for the week, I thought, why not share it with you? It’s blank, so you can design your own routine—because you’re ready to create a plan that actually works for you.

I got so fed up with fitness plans that fell flat, I had to make my own years ago—one that was simple enough to use, not too cluttered or hard to follow, but covered more than reps or calories. Most charts were about as inspiring as a grocery list, only focused on numbers, as if that’s all there is to it. I was constantly tweaking them, trying to make them fit my life, but they missed the mark—never capturing how movement shapes your body, mind, and soul. As someone who’s all about holistic health, I track not just reps but how my clients and I feel before and after workouts. I’ve seen clients walk in stressed or drained, only to leave with a clear mind and a spark in their step. It reminds us how exercise really benefits us on a holistic level (and experiencing that is super motivating!). That shift, from heavy to alive, shows what a thoughtful routine can do. You were made to feel alive, not just slog through a checklist.

This chart keeps it simple: alternate strength training with cardio and abs, and save Sunday for rest or a gentle yoga flow to reconnect. Maybe one day I’ll craft a full planner with a little extra polish, but for now, this is your starting point.

Here’s your chart—shape it to your needs. Check the notes below for tips and a free downloadable version.

Section 1: Strength Training Days

  • When: 3 days a week (Mon/Wed/Fri or Tue/Thu/Sat).
  • What: Choose 8 exercises, pick your weights, and set your reps, sets, and rest time.
  • Warm-Up: Start with a quick cardio burst—jogging in place or jumping jacks—to get your energy flowing.
  • Cool-Down: End with a full-body stretch to feel centered and at ease.
  • Track Your Mood: On a scale of 1-10 (1 = meh, low; 10 = energized, alive), note your mood before and after. That shift will keep you coming back, because you’re meant to shine.

Section 2: Cardio & Abs Days

  • When: On days between strength training.
  • Cardio: Choose your type (e.g., running, cycling), note your Rate of Perceived Exertion (RPE), and track your time.
  • Abs: Pick 1-2 exercises, set your reps, sets, and rest time.
  • Cool-Down: Stretch to bring your body and mind back to balance—because you deserve to feel whole.
  • Track Your Mood: Note your mood before and after, just like strength days (1 = meh, low; 10 = energized, alive). Picture yourself moving with purpose and ease.

Shape this chart to fit your needs—print a new one as needed. You’re ready to write a story of strength and balance—jin body, mind, and soul—j and I’m here with a nudge and a hug to help you start.

Ready to Move with Purpose?

I’m all about practical, no-fluff ways to live as we’re designed to—body, mind, and soul. Grab your free workout chart here and start charting your progress. Want more ways to fuel your holistic fitness? Check out SPBTV—Your Holistic Living Network for classes and programs that keep you moving with energy and joy. For quick tips to stay on track, sign up for my newsletter and dive into  Sharise Uncut. Let’s move and live like it matters.

Here are some other articles you don’t want to miss