There’s something about having a solid gym routine (and a well-packed gym bag) that makes working out feel effortless. I‘m a lover of being prepared and over time, I’ve figured out exactly what I need to stay consistent, push my limits, and feel my best before, during, and after my workouts.
My Current Gym Routine
Whether you’re looking for a new gym routine or wondering what essentials to keep in your bag, this post has everything covered! Let’s get into it.
I love a mix of strength training and cardio, focusing on toning my legs and core while building a more defined, lifted glute shape. In addition to using the Burn app, I’ve also been enjoying classes like Body Pump, Pilates and Burn Bootcamp. Here’s an example weekly routine if you’re looking for one!
Monday – Glutes & Hamstrings
- Hip thrusts – 4 sets of 12
- Romanian deadlifts – 4 sets of 10
- Seated leg curls – 3 sets of 12
- Walking lunges – 3 sets of 12 (each leg)
Tuesday – Upper Body (Back & Biceps)
- Lat pulldowns – 4 sets of 10
- Seated rows – 3 sets of 12
- Bicep curls – 3 sets of 12
- Rear delt flys – 3 sets of 12
Wednesday – Quads & Glutes
- Squats – 4 sets of 10
- Bulgarian split squats – 3 sets of 10 (each leg)
- Leg extensions – 3 sets of 12
- Glute kickbacks – 3 sets of 12
Thursday – Shoulders & Triceps
- Shoulder press – 4 sets of 10
- Lateral raises – 3 sets of 12
- Tricep dips – 3 sets of 12
- Rope tricep pushdowns – 3 sets of 12
Friday – Full Body (Strength & Mobility Focus)
- Deadlifts – 4 sets of 8
- Pull-ups (assisted if needed) – 3 sets of 6-8
- Box jumps – 3 sets of 10
- Core circuit – Planks, Russian twists, and leg raises
Saturday – Cardio & Stretching
- 30-40 minutes incline walking or stairmaster
- 10-15 minutes stretching & foam rolling
Sunday – Active Rest (Outdoor Walks or Yoga)
I’ve been following this routine consistently and love how it keeps me feeling strong while giving my body the balance of intensity and recovery. Getting 10k steps in a day has been amazing as well! If I can’t get anything else in, I try to at least hit my step goal each day!
The Burn App
Lately, I’ve been using the Burn App for my workouts, and it’s been a game-changer. I love how it takes all the guesswork out of my training, giving me structured workouts tailored to my goals. Whether I’m focusing on strength, endurance, or toning, the app keeps me on track with easy-to-follow routines and progress tracking. The best part? I can walk into the gym knowing exactly what to do, without wasting time planning my workout. It’s perfect for anyone looking to stay consistent and see real results. If you’ve been searching for a fitness program that actually works, I highly recommend checking out Burn!
What’s in My Gym Bag?
Now, let’s talk essentials. I like to keep my gym bag minimal but fully stocked with everything I need to have a great workout. Here’s what’s inside:
✔️ Gym Essentials
✅ Gym Bag: A good bag with compartments makes life easier. I love mine from Gymshark!
✅ Water Bottle: I always carry an insulated water bottle to stay hydrated. This motivational water bottle is my fave!
✅ Headphones: Non-negotiable. Wireless headphones keep me in the zone. I also bring a back-up pair.
✅ Towel: A small, quick-dry towel for wiping the sweat, especially in the sauna.
✅ Handheld fan: A must for the stairclimber. #IYKYK
✅ Sour Patch Kids: My secret weapon for an energy boost! When I start feeling tired mid-workout, a few of these give me just the right kick to power through my sets. Plus, they taste amazing!
✅ Charging Bank: Because there’s nothing worse than your phone dying mid workout. That means you have to listen to the gym’s playlist, lol.
✔️ Workout Gear
✅ Resistance Bands: Great for warm-ups and glute activation.
✅ Barbell Pad: A must for hip thrusts—trust me, your hips will thank you!
✅ Ankle Straps: If you love doing cable kickbacks, these are a game-changer!
✔️ Post-Workout Must-Haves
✅ Dry Shampoo: For those times when I need to be somewhere right after the gym.
✅ Small Hairbrush: Because sweaty, tangled hair after a workout is not the vibe. I keep a compact brush in my bag for a quick refresh before heading out.
✅ Face Wipes: A quick refresh to prevent breakouts.
✅ Deodorant & Body Spray: A must for staying fresh.
✅ Lip Balm & Hand Cream: Dry gym air can be brutal, so I always have these with me.
✅ Protein Bar: A must-have for post-workout fuel! I always keep one in my bag for a quick and easy snack.
*I also keep gum, eye drops, advil, hand sanitizer and whatever other items I think I may need.
Keeping my gym bag stocked with the right items ensures I never feel unprepared, whether I’m heading straight to an errand or just trying to maximize my gym time.
For more, follow me on all platforms @KristensModernLife ! xoxo
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