So, you working out with a personal trainer twice a week, and while you’re feeling pretty good about your results, you want to add a third day. The question is, what the hell do you do?

Assuming your trainer has you performing total body workouts, we will stick with that template and tweak it just a bit.

Start by picking five exercises you enjoy, a lower body exercises, a pushing exercise, a pulling exercise and a core stability/loaded carry variation. You will perform 2 to 3 sets of each exercise for 8 to 15 reps per set. Start with a weight that challenges you to perform eight reps with good technique, and add 5 pounds when you can complete sets of 15 reps.

Assuming your trainer has you performing exercises such as bench presses, squats and deadlifts, you should chose lighter variations that do not directly load your spine or beat up your joints too much here. Exercises such as inverted rows, dumbbell bench presses, lunges and single leg deadlift variations are quality options on this day.

Here is where it gets fun! Swap out exercises you hate for exercises you enjoy. Let’s say you hate training legs but you love doing bicep curls, scrap the lunges and add some hammer curls. Maybe you really enjoy HITT training, cut out 2 of the 5 exercises and add in 5-10 minutes of HITT training. Basically, do more of what you like.

Putting yourself through a workout without your trainer can be a little daunting. Keep it simple and sprinkle in some fun to keep you motivated and consistent!