EDINA GREEN’S WEEKLY WORKOUT SPLIT

Published: 30/03/2026 | By: Edina Green

Edina Green will be the first to admit it – having a structured weekly training split is a game-changer. It makes each week smoother and easier to track progress – and that matters. Because for the Sports Direct ambassador, training is not just about pushing hard; it’s about knowing when to push and when to recover. Right now, she’s focusing on building strength, improving endurance, and maintaining a routine that feels sustainable long term – and here’s what a week looks like for her.

A well-planned weekly workout routine removes decision fatigue. You’re not waking up each day wondering what to train – you already have a structure in place. That alone makes it easier to stay consistent.

It also helps you balance intensity across the week. Not every session should feel like your hardest. Some days are designed to push you, while others support recovery. This is what creates a balanced workout routine that you can actually stick to.

Whether your fitness goal is to build strength, lose fat, or improve your running, learning how to structure a training week is key to long-term progress.

I typically train four to five days per week. My weekly training split looks like this:

• Lower body strength
• Upper body and LISS cardio
• Long run
• Glutes-focused strength

This gives me a strong mix of strength and cardio, while still leaving space for rest days and recovery. I avoid stacking too many intense sessions back-to-back, which helps manage fatigue and maintain energy levels.

WHAT MY WEEK ACTUALLY LOOKS LIKE

Leg Day, But Make It Strong

This is one of my main strength training sessions, focused on building overall lower-body strength. Typical exercises include hip thrusts, Romanian deadlifts, walking lunges, and leg press. The focus here is on keeping workouts simple, using controlled effort, and gradually increasing weight over time.

Upper Body + Cardio That Doesn’t Wipe Me Out

This day combines upper-body strength with low-intensity steady-state cardio. I include exercises like shoulder press, lat pulldowns, rows, and tricep extensions, followed by 20 to 30 minutes of steady cardio such as incline walking.

This session feels productive without being too intense, which helps support recovery within my training week.

The Long Run (Headspace Included)

This is my main cardio training session, focused on endurance. Depending on the week, I will run anywhere from 7 to 15 kilometres at a steady pace. I focus on breathing, rhythm, and staying relaxed. Supportive running shoes from brands like Puma and Adidas make a big difference here.

Glutes, Because That’s Where It Started

This is a more targeted strength session with a focus on glute development.

I include exercises like hip thrusts, cable kickbacks, step-ups, and sumo squats. It’s one of my favourite days of the week. My fitness journey started because I wanted to grow my glutes, so maintaining that strength remains an important part of my training.

Recovery Isn’t Optional – It’s Essential

Recovery is a key part of my training routine – especially now I’m 30 – but it’s important for any athlete. Without it, progress becomes difficult to maintain, and you risk injury or burnout. On my rest days, I either fully rest or focus on mobility work such as stretching or walking. This helps reduce stiffness, improve movement, and support recovery.

I always listen to my body. If I feel overly fatigued, I scale things back. If I feel like I can give more, I increase intensity in my sessions through reps, isometric holds, or supersets.

ADJUSTING THE PLAN TO FIT REAL LIFE

My training changes depending on my goals, which is something I always encourage others to do. For example, I recently trained for a HYROX event. During that time, I swapped my glutes-focused day for a HYROX class each week. These sessions included a mix of running and functional movements like sled pushes, lunges, and farmer’s carries, helping to build both strength and endurance in a more performance-focused way.

At other times, if life gets busy, I might scale back to three solid sessions instead of trying to do everything. Your training schedule should complement your lifestyle, not add stress to it.