No matter how frequently you can workout, here are some simple guides to follow!
All workouts are dumbbell and at-home friendly. If you can properly use or access machines, then use those!
Helpful Tips!
Rest Days
Focus on your step count, shooting for 8k+ steps every day, but increasing movement on those non-workout days will increase your NEAT
Add in an extra 30' light cardio session or try a fun workout class with a friend if you’re able
Make sure you have AT LEAST one full rest day per week so your body can recover
Remember that something is better than nothing, so whatever you can manage in your week, that’s progress!
Recovery
Stretching before and after your workout helps prevent injury and soreness
Consuming protein and/or adding 5g of creatine monohydrate to water within 30min of finishing a workout helps with soreness and muscle growth
Drinking roughly your body weight in grams of water every day
Increasing your protein intake to roughly your ideal body weight in grams
Getting over 7hrs of sleep every night
Limiting screen time before going to bed and first thing in the morning