“I want my training to support longevity and performance—to feel good today and 30 years from now,” says Peloton instructor Rebecca Kennedy. Here's her week of workouts
The instructor has two simple bits of advice to help you stay on track with your own workout schedule
Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.
It's a common misconception that elite trainers live in a constant state of muscle fatigue.
Just ask Rebecca Kennedy, a Peloton trainer based in New York.
“I don't want to wake up super sore, tired, or injured,” she says. “I want my training to help me feel strong and capable in my everyday life.”
The instructor leads Peloton's new HiLit+ training plan, which is a seven-week course focusing on high-intensity, low-impact exercise.
In her day-to-day life, she prioritizes regular movement and has a varied routine that helps her stay strong and mobile.
“My minimum dose is at least two to three heavy lifting sessions per week, a Pilates session, some mobility training and some form of daily cardio,” she says.
“When I have busier weeks, I may shorten workouts or pull back on intensity, especially if I'm traveling, but what I value most is consistency over time more than having a perfect week.”
Rebecca Kennedy's weekly workout routine
Kennedy's training is all about improving how she moves and feels.
“I want my training to support longevity and performance—to feel good today and 30 years from now,” she says. “To me, movement is joy and gives me freedom.”
She likes to exercise mid-morning or in the afternoon, when she feels the most alert.
“But honestly, I'll do it whenever I can. My schedule constantly changes, so I just need to block off whatever time I can make it happen.”
Monday
45-60min strength training, including a warm-up before and time to stretch after.
Tuesday
60min outdoor walk with a weighted vest, typically with her dogs on the trails.
Wednesday
45min strength training.
15-20min on the stairmill.
Thursday
45-60min Pilates.
Friday
45-60min strength training.
Saturday
Hiking or another outdoor activity like pickleball.
Sunday
Rest.
Rebecca Kennedy’s top two tips for developing an exercise routine
1. Focus on how exercise makes you feel
Kennedy says she doesn’t rely on motivation alone to work out.
“I absolutely do not wait to feel it [motivation]; otherwise I would be wildly inconsistent with my workouts,” she explains.
Instead, she focuses on remembering how much better she feels after exercise.
“I'm highly motivated by feeling well and I know movement and music always make me feel well. That's what I need.”
2. Be realistic
Kennedy says it's best to start with a truly manageable routine.
“Build a routine you can actually repeat. Don’t start with something overwhelming or hard to manage because your body and mind need time to adapt.”
She suggests starting with a simple goal of two strength training sessions per week and 5,000 steps a day.
“Find movement you enjoy and give yourself four to six weeks of that before adding on more,” she advises.
“This builds confidence and gives your body time to adapt to the new demands being placed on it. Consistency is the skill you're developing in this initial routine-building phase.”
Rebecca Kennedy is a Peloton instructor and NASM-CPT based in New York City. She has been a Peloton instructor since 2017 and before that spent six years as a Nike master trainer and Barry’s Bootcamp instructor. She has a level 10 in gymnastics and track and field, a Bachelor’s degree in dance and has more than 12 years’ experience working as a personal trainer.
