Let’s be real — the “perfect” workout split doesn’t exist. What does exist is a routine that fits your goals, lifestyle, energy, and vibe. This year, I’ve been blending structured strength, HYROX performance training, and physique-focused conditioning — because my goals are equal parts strong, sculpted, and stage-ready.
Whether I’m in prep mode for a pageant or just dialing things in for a shoot, this routine gives me the perfect mix of muscle definition, endurance, and metabolic fire — without draining my energy or burning me out.
Here are a few of my current fitness routines: what it looks like, how I structured it, and why it works for me:
📅 My Weekly Breakdown
This split gives me structure and flexibility — I move with intention but don’t force it when life happens.
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Monday: Lower Body Strength (glutes, hamstrings, stability) 20min lift / 20min run
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Tuesday: Core 20min strengthening / 20min run
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Wednesday: Upper Body Strength (shoulders, back, arms) 20min lift / 20min run
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Thursday: Full Body Sculpt (dumbbells + bodyweight flow) 20min lift / 20min run
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Friday: Core 20min strengthening / 20min run
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Saturday: Pilates or Play (golf, yoga, something fun)
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Sunday: Full Rest or Light Walks
🧠 How I Structured It (And Why):
1. I Train with Intent, Not Exhaustion
Each day has a focus, not a punishment. I’m not trying to “burn calories” — I’m building strength, improving mobility, and boosting longevity.
2. I Built Around Recovery
Your rest days are just as important as your lift days. I plug recovery in — not around my schedule. It keeps me consistent and energized.
3. I Prioritize Function Over Aesthetics (But Still Love the Glow-Up)
Yes, I want definition. But I also want energy, strong posture, and confidence in how my body moves. My routine reflects that balance.
4. I Leave Room for Life
If I skip a day? I don’t spiral, life happens and that’s okay. I just shift, pivot, and keep moving. My wellness routine is here to support me — not stress me.
Sometimes I want to mix my strength and sculpt training with a more intense HYROX-style performance layer — because who says you can’t chase PRs and your glow at the same time?
HYROX is no joke — think 8 functional fitness events paired with nearly 5K of running. It challenges your endurance, strength, and mindset — and I’m so here for it. I am currently planning to participate in Nov or Dec of this year so it’s time to prep and buckle down.
Here’s how I structured my week to balance it all:
📅 My Weekly Breakdown (Glow + Grit)
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Monday: Lower Body Strength + Mobility Finish
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Tuesday: HYROX Block 1
→ 4 Events + 2.5 miles of running -
Wednesday: Active Recovery (mobility, walking, light stretch)
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Thursday: Upper Body Strength + Core
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Friday: HYROX Block 2
→ Remaining 4 Events + 2.5 miles of running -
Saturday: Pilates, golf, or light conditioning (depending on recovery)
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Sunday: Full Rest / Sauna + Walks
🔥 HYROX Training Structure
HYROX Block 1: Tuesday
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Ski Erg – 1,000m
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Sled Push
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Burpee Broad Jumps
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Row – 1,000m
→ Intervals of 0.5–1 mile running between each
HYROX Block 2: Friday
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Farmers Carries
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Sled Pull
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Sandbag Lunges
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Wall Balls
→ Intervals of 0.5–1 mile running between each
🧠 Why This Routine Works:
1. Power + Performance
The HYROX blocks challenge me both mentally and physically — and layering them with sculpt-style training keeps me functional and feminine.
2. Recovery is Built In
Wednesday and Sunday are for restoration. I don’t skip it — I schedule it. That’s how I stay consistent and injury-free.
3. Still Space for Aesthetic Goals
HYROX is performance-focused, but I keep my sculpt days in rotation because I love feeling strong, toned, and glowy.
4. Fun & Flexibility Matter
Golf, yoga, and walks keep it playful — because hot girl training should never feel like a chore.
📅 My Weekly Breakdown (Performance + Physique)
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Monday: Lower Body Strength + Mobility Finish
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Tuesday: HYROX Block 1 + 20/20 Cut Combo
→ 20 mins heavy compound lifts (legs-focused)
→ 20 mins steady run
→ Followed by 4 HYROX events + 2.5 miles of interval running -
Wednesday: Active Recovery (stretching, sauna, zone 2 cardio walk)
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Thursday: Upper Body Strength + Core
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Friday: HYROX Block 2 + 20/20 Cut Combo
→ 20 mins push-pull supersets (upper body & core)
→ 20 mins steady run
→ Followed by final 4 HYROX events + 2.5 miles interval run -
Saturday: Pilates, golf, or creative movement
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Sunday: Full Rest / Light walking, foam rolling, or journal reset
🔥 What’s the 20/20 Cut Combo?
On my HYROX days, I layer in this metabolic magic to stay stage-sculpted:
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20 minutes of heavy resistance training
(3–4 compound lifts at 70–85% max effort — think deadlifts, RDLs, squats, presses) -
20 minutes of steady state running or incline walking
(keeps fat-burning in motion without overtraining)
This pairing:
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Keeps muscle mass high while leaning out
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Supports body recomposition (a.k.a. toned, not “skinny”)
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Boosts endurance and metabolic efficiency — ideal for performance + prep
👑 Why It Works for Pageant Prep Too:
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Tightens & tones without bulk
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Boosts stage presence with posture, strength, and stamina
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Enhances skin & glow through sweat + recovery balance
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Confidence skyrockets — because you feel strong and centered inside & out
💡 Final Word
This isn’t just about fitness — it’s about stepping into your strongest, most sculpted self. Whether I’m training for the HYROX finish line or walking onto a pageant stage, this routine keeps me focused, fired up, and feeling like that girl. You can train like an athlete and still live in your feminine energy. This split pushes me, grounds me, and keeps me feeling powerful in every area of life.
💡 Real Talk
You don’t need to train 7 days a week or do crazy cardio to feel and look your best. You just need a plan that aligns with your lifestyle, honors your energy, and makes you excited to show up.
This one? It’s doing all that and more.
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