Weekly Workout Plan and Goals

(a frequent request) My Weekly Goals & Workout Plan

Happy Monday, everyone! Here’s my weekly plan to stay focused, productive, and healthy. Feel free to join me and tweak this plan to make it your own!

Morning Routine (Every Day):

1. Get Outside for Barefoot Grounding – Start your day by stepping into the grass and connecting with nature.

2. Hydrate with Relyte Electrolyte Powder – Replenish your body with essential minerals to jumpstart your hydration (before caffeine)

3. Rebounding for 2 Minutes – Activate your lymphatic system and warm up your body.

4. Cold Plunge for 3 Minutes – Embrace the cold to reduce inflammation and boost energy, also build immune system since everyone keeps getting sick!

5. Red Light Therapy for 10 Minutes – Relax under red light panels while reading and studying the Bible to feed both your mind and spirit.

Daily Nutrition Goals:

• Prioritize protein intake with a goal of 1 gram of protein per pound of body weight daily.

• Add 10 grams of creatine to your daily routine. Joe Rogan loves Create Gummies, and so do I, get some here.

• Practical Tips to Hit Protein Goals:

  • Start every meal by eating your protein first.

  • Aim for 80% of your plate to be protein-focused at each meal.

  • Incorporate a quality protein shake if you’re falling short. I am loving Paleo Valley meat sticks, protein shakes, and coffee.

Weekly Workout Schedule:

Monday: Lower Body Strength + Hyrox HIIT

1. Strength:

   • Back Squats: 3 sets of 3 heavy pause reps.

2. Hyrox HIIT: 1 Round for Time

   • 800m Run

   • 20 Push-ups

   • 800m Row

   • 20 Pull-ups

   • 800m SkiErg

   • 20 Air Squats

   • 800m Assault Bike

   • 20 GHD Sit-ups

3. Finisher:

   • Single-arm kettlebell farmer’s carry.

4. Recovery:

   • 15-minute sauna session.

Tuesday: Upper Body Strength + Hyrox HIIT

1. Strength:

   • Bench Press: 4 sets of 5 reps.

2. Hyrox HIIT: 4 rounds

   • 500m Row

   • 10 SA Dumbbell Snatch (each arm)

   • 3 Wall Walks

   • 500m SkiErg

   • 10 Dumbbell Bent-over Rows (each arm)

3. Finisher:

   • Weighted carry (overhead or suitcase).

   • 3 × 10 GHD

4. Recovery:

   • 15-minute sauna session.

Wednesday: Long Run + Cardio Focus (MERRY CHRISTMAS)

• Run: 4-8 miles at a steady/easy pace.

• Cardio: Light row or bike for 20-30 minutes.

• Mobility: Stretching or Yoga session to recover. (get the kids involved)

Thursday: Lower Body Strength + Hyrox HIIT

1. Strength:

   • Deadlifts: 4 sets of 4 reps (heavy).

2. Hyrox HIIT: 20 min EMOM (every minute on the minute)

   • :20 Second Sprint

   • 15 Kettlebell Swings

   • 15 Goblet Squats

   • 200m Row

   • 10 Box Jumps

3. Finisher:

   • Sled pushes, heavy carries, or Leg extensions.

   • 3×10 GHD

4. Recovery:

   • 15-minute sauna session.

Friday: Upper Body Strength + Hyrox HIIT

1. Strength:

   • Overhead Press: 3 sets of 8 reps.

2. Hyrox HIIT: 4 Rounds

   • 500m Row

   • 10 Dumbbell Devils Press

   • 500m SkiErg

   • 10 Burpee Box Jump

3. Finisher:

   • Crush your Core (planks, GHD, hanging leg raises, russian twist, etc)

4. Recovery:

   • 15-minute sauna session.

Weekend: Family Time + Active Recovery

• Saturday:

  • Active recovery with some stretching and vibe plate action.

  • Contrast therapy: cold plunge + sauna combo. Maybe some Pickelball

• Sunday:

  • Focus on family activities and light mobility work.

Flexible Workout Schedule:

David Maus Jr. Weekly Workout Plan

• Monday: Lower Body Strength + Hyrox HIIT

• Tuesday: Upper Body Strength + Hyrox HIIT

• Wednesday: Long Run + Body Weight/Cardio HIIT

• Thursday: Lower Body Strength + Hyrox HIIT

• Friday: Upper Body Strength + Hyrox HIIT

• Saturday & Sunday: Active Recovery + Family Time

Let’s crush this week together! Stay consistent, stay motivated, and remember: small daily actions lead to big results. As always, thank you for reading! Have a great day, God bless and MERRY CHRISTMAS!