current workout routine // updated

lauren sims workout routine lauren sims workout routinePhotos by: Angie Garcia Photo

Happy Friday y’all! I’d gotten a few request from you guys via snapchat/instagram to share my workout routine. I did a post a while back (here) sharing my workout routine, but it’s changed alot over the last few months so I thought I’d update y’all!

lauren sims workout routine lauren sims workout routine lauren sims workout routine

Previously, my workout routine was 99% cardio with a yoga class or random weight day thrown in there. Recently I’ve really been trying to branch out from solely cardio (running and cycling), and adding consistent weight training to my routine. I’ve also added other forms of cardio such as the stair master to my cardio routine. There’s definitely still a heavy amount of cardio in my routine, as I’m planning on doing the Rock ‘n Roll half marathon in Dallas in March! But overall, I’ve tried to break up the “only cardio” cycle I was in.
lauren sims workout routine lauren sims workout routine

Every week looks slightly different, but for the most part here’s my current workout routine (and please note! i’m not a personal trainer by any means, and this is definitely a work in progress! I just wanted to share my workout routine with any of y’all who maybe need some ideas or inspiration!):

  • Monday – double spin class at Flywheel (I do the 8:30am class and 9:30am – I will SO miss flywheel when we move!! Please move to Boulder flyfam!) Flywheel also incorporates a little bit of an arm circuit into each class, which I love.
  • Tuesday – start my workout with 30mins of cardio (usually the stairmaster – I’m currently loving the fat burner program at level 12 or 13), and then do an arm and back workout. I try and pick maybe 5-6 different moves that target biceps, triceps, lats, and back…and do 3 sets. Don’t be afraid of the machines at the gym! I had to go figure them out and it was a lot less scary than I thought. I also love looking up workouts from these three women: Brittany Dawn, Kayla Itsines, Alexia Clark. I do a lot of the routines they have either online or on their instagram accounts. I usually end this workout with a quick ab workout. (Again, I find them either on Pinterest, Youtube, or I look up workouts from the women I mentioned above).
  • Wednesday – 5-6 mile run + ab workout
  • Thursday – usually similar to Tuesday. I start my workout with a 30-40min cardio session – either the stairmaster or maybe an interval run (I posted about that here), and then do either arms and abs, or arms and back. (I haven’t really started incorporating lower body into my weight training, because I run and do flywheel and the stairmaster. I know it’s not the same, but I figure my legs are still getting alot of work!)
  • Friday – usually flywheel, sometimes followed by an ab workout at home
  • Saturday – if I’m in training mode, Saturdays are usually my long run days. So I’ll run anywhere from 6-12 miles depending on where I’m at in my training plan
  • Sunday – rest day or easy yoga class

lauren sims workout routine

Ideally I’d like to add more yoga and stretching into my routine, but I’ve loved starting to do more with weights! I feel so much stronger and healthy overall. And It’s so fun to see my body make progress – I started out doing 20lb barbell curls a few weeks ago, and now I’m up to 30! The progress is fun to watch and I’ve enjoyed seeing how my body responds to weight training. It also helps with preventing injury during marathon training.

lauren sims workout routineOutfit details: Mesh cross back bra (also available here – I’m wearing the XS) | Black running jacket (wearing the XS) | Similar high waisted leggings here and here | Nike zoom training shoe | Black aviator sunglasses | Lipstick (color is ‘velvet teddy’) | Ear crawlers | Apple watch

Also – I am OBSESSED with everything in this workout outfit. Some workout outfits I’ve posted on here because they’re cute and really comfortable, but I don’t necessarily workout in them. But I workout in every single one of these pieces here and the performance is GREAT. These exact leggings are sold out but I linked two other high waisted leggings from the same brand that I love. They are great for yoga or for spin or cold weather runs.

Let me know if y’all have any more questions about my workout routine! Or if there are any specific fitness posts you’d like to see!


Shop the post:


14 Comments on current workout routine // updated

  1. Megan Morrison
    January 27, 2017 at 1:30 pm (5 months ago)

    Are those shoes hard to run in since they are training shoes?? I’ve been looking for a new pair..

    • laurenkaysims
      January 31, 2017 at 1:26 pm (5 months ago)

      yeah I wouldn’t recommend these shoes for running! they are a great cross training shoe though – for walking, lifting weights, going to a yoga/spin class, the elliptical or stairmaster…they’re perfect for those things!

  2. Nicki
    January 27, 2017 at 3:33 pm (5 months ago)

    Hi Lauren. Great post! As someone who loves spinning and cardio but tend to only do these 3-4 times a week, do you find you have to eat lots more to fuel your body from working out every day?

    • laurenkaysims
      January 31, 2017 at 1:25 pm (5 months ago)

      hi! that’s a great question. YES i feel like i have to eat a ton to keep my body fueled! i feel like I’m always hungry. so I eat 3 full meals a day and usually 3 snacks a day. i probably eat every 2-3 hrs, which is actually really good for your metabolism, because it keeps it going!

  3. Kelly Hoover
    January 27, 2017 at 11:17 pm (5 months ago)

    Lauren! I LOVE your outfit! I live in workout clothes (literally, I am a dance teacher too hahah!), so I am always on the hunt for new cute things.
    I need to try Flywheel! Youre looking AMAZING.

    Also, send you an e-mail!

    Kelly Hoover

  4. Alex
    January 28, 2017 at 1:42 pm (5 months ago)

    Hi!! You should do an update on what you eat in a day too! You look so great!!

    • laurenkaysims
      January 31, 2017 at 1:23 pm (5 months ago)

      oh gosh – that probably needs some work before I post about that haha! definitely something i will consider though!

  5. Katherine
    April 29, 2017 at 11:34 am (2 months ago)

    I LOVE how much you post! Also, I’m definitely jealous that you have a core power yoga near you…for some reason, they have 0 in Florida! Your bod looks amazing, & I definitely agree about incorporating more weights and strength training in…it really makes a difference! Adding more muscle actually helps you burn more calories, too!

  6. Lauren Marriott
    April 30, 2017 at 3:04 pm (2 months ago)

    Hey Lauren.
    I love this post. Do you have any specific arm workouts to do at home? Like with free weights or just body weight? I run quite a bit but wanted to increase my upper body strength.

    Thanks, lady!

    • laurenkaysims
      May 3, 2017 at 6:18 pm (2 months ago)

      yeah i do arm workouts with free weights at home! mostly basic things like bicep curls, shoulder raises, tricep kickbacks, shoulder press…i need to do a blog post on it soon though!

  7. Alana
    May 31, 2017 at 11:19 pm (3 weeks ago)

    Hi Lauren! I was wondering about your running…how long does it typically take you to do a long run like the 6-12 mile runs? The most I’ve ever ran is 3 miles and it’s not because I get tired; it’s because I get bored! Lol I feel like it takes me forever and I would love to be able to run long distance one day. and I’ve tried so many times. How do you stay motivated throughout the run? Thanks!!

    • laurenkaysims
      June 8, 2017 at 12:36 pm (2 weeks ago)

      music definitely helps! i’ve shared my running playlist before – just search the blog for ‘running playlist’. also, having a running buddy can help too!


Leave a Reply

Your email address will not be published. Required fields are marked *

Comment *

Lauren Kay Sims