Welcome to Workout Diaries, a new series where we ask expert trainers to talk us through what a week in exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.
After years of training as a professional bodybuilder, Roxanne Russell isn’t focused on exercising for aesthetics anymore.
Now she’s focused on one simple goal: to have fun.
“My goal at the moment is just to enjoy my workouts,” she tells Fit&Well.
The personal trainer has racked up over 200,000 subscribers on YouTube, where she shares upbeat strength workouts that feature a mix of dumbbell, kettlebell and bodyweight moves.
I asked her what a week of training looks like for her—here’s what she shared.
Roxanne Russell's weekly workout routine
Monday 9.30am
60-minute strength workout
Focus: Lower-body
Tuesday 9.30am
60-minute kettlebell workout
Focus: Upper-body functional strength
Wednesday 9.30am
45-minute Pilates and mobility workout
Focus: Full-body
Thursday 9.30am
60-minute kettlebell workout
Focus: Lower-body
Friday, 9.30am
60-minute dumbbell workout
Focus: Upper body
30-minute run
Focus: Cardio
Saturday, 9.30am
60-minute workout
Focus: Full-body, either metcon or Hyrox-inspired
Sunday
Rest and 15-minute stretch
Roxanne Russell's tips for developing an effective workout routine
Russell has developed a weekly workout routine that she loves. Here’s what helps her enjoy her exercise and stay inconsistent.
1. Try different types of movement
According to Russell, mixing up her workouts keeps her engaged and motivated.
“I like to have a good amount of variety—a bit of strength training, cardio, some core and Pilates,” she says.
2. Prioritize mobility
Nothing gets in the way of a consistent workout routine like an injury. This is why Russell takes mobility and stretching seriously.
“I do mobility before every workout. My warm-up is always 10 to 15 minutes, which sounds excessive, but as you get older, you get injuries more often,” she says.
3. Stick to the plan
Russell says the easiest way to stay consistent is by having a thorough plan.
“Plan ahead,” she advises. “Make sure that you know exactly what you're going to do when you get [to the gym].”
She says you can also make morning workouts feel easier by packing your bag the night before.
4. Rinse and repeat
Russell likes to repeat the same sets of exercises and routines for several weeks.
“I'm on auto-pilot—I just know I've got to get my workouts done,” Russell says.
“Motivation isn't always there, but exercising is just a thing I always do and if I don't, it feels weird. I always know I feel better after and I never regret a workout.”
5. Don't overcomplicate things
Russell generally trains at the gym and spends most of her time in the free weights section.
“90% of my workouts are with dumbbells or kettlebells,” she says.
Focusing on specific training tools allows her to hone her technique, track her progress and stay consistent.
