Below are your exercise options for this week. Always begin each workout with a 5 min warm up on a cardio machine and end each workout with a 5 min cool down and stretching.

 

Please Note: On Friday and Saturday there is both a Home and Gym option, depending on where you are completing the Strength Training workout.

Sprints

Monday

“Sprint intervals” on the elliptical, bike, jump rope, pool or track.

Sprint at 100% effort for 30 seconds or 100 meters.
Then enjoy 30 seconds of a slow recovery 
pace.

Repeat for 18 minutes.

Follow by 15-30 min steady state cardio.

High Intensity Training (HIT)

Tuesday

High intensity training is the BEST way to get the MOST out of your workout! Each workout will contain 4 sets. Each set will be performed for 6 minutes without stopping followed by a 1-2 min rest. Rotate through the four exercises in each set till the 6 minutes is up, rest, then move to the next set.

Be sure to click the button to the video for a demo to each exercise block.

Set One

20 Squat with pulse

20 Walking lunge

20 Curtsey lunge

20 In and outs

Repeat for 6 Minutes

Rest 2 min

Set Two

20 Back lunge with twist

20 Hip bridges

20 Mountain climbers

20 Straight leg raises

Repeat for 6 Minutes

Rest 2 min

Set Three

20 Squat with pulse

20 Walking lunge

20 Curtsey lunge

20 In and outs

Repeat for 6 Minutes

Rest 2 min

Set Four

20 Back lunge with twist

20 Hip bridges

20 Mountain climbers

20 Straight leg raises

Repeat for 6 Minutes

Rest 2 min

End with 30 Burpees

High Intensity Training (HIT)

Wednesday

High intensity training is the BEST way to get the MOST out of your workout! Each workout will contain 4 sets. Each set will be performed for 6 minutes without stopping followed by a 1-2 min rest. Rotate through the four exercises in each set till the 6 minutes is up, rest, then move to the next set.

Be sure to click the button to the video for a demo to each exercise block.

Set One

20 Sumo squat

20 Plank shoulder taps

10 Laydown push ups

20 Ab bikes

Repeat for 6 Minutes

Rest 2 min

Set Two

20 Side lunge

20 Squat to press

20 Dog birds

20 Seated twist

Repeat for 6 Minutes

Rest 2 min

Set Three

20 Sumo squat

20 Plank shoulder taps

10 Laydown push ups

20 Ab bikes

Repeat for 6 Minutes

Rest 2 min

Set Four

20 Side lunge

20 Squat to press

20 Dog birds

20 Seated twist

Repeat for 6 Minutes

Rest 2 min

End with 30 Burpees

Rest or Active Recovery Day

Thursday

On Rest/Active Recovery Day’s you can:

  1. Rest and take the day off.
  2. Do 30-60 minutes of low intensity cardio such as walking, biking, swimming, elliptical, or an exercise of your choice. Remember to keep your heart rate low!
  3. Do yoga or stretching.
Upper Body + Abs Strength Training

Friday (Home)

Upper Body

T push ups : 10 reps

Chest Press 12 reps

Tricep push ups : 8-10 reps

Repeat cycle 2 times/3 times

 

Dumbbell Upright Rows:

10 reps each side

Butterfly shoulder shrug : 10 reps

Dips : 10 reps

Plank with a row: 10 reps each side

Repeat cycle 2 times/3 times

Abs

Plank extension : 10 each side

Weighted side bend : 10 each side

Scissor kicks: 10 each side

Plank with hip dips : 10 each side

Lay back with toe taps : 20 each side

Repeat 2 times/3 times

Upper Body + Abs Strength Training

Friday (Gym)

Upper Body

Assisted pull up machine – 12 – 15 reps

Assisted dip machine – 12 – 15 reps

Chest press machine – 8 – 10 reps

Fly machine – 10 – 12 reps

Repeat 3x

 

Upright cable row – 10 – 12 reps

Bicep cable curl – 12 – 15 reps

Single arm front raise – 8 – 10 reps (each arm)

Bent over lateral raises – 15 – 20 reps

Repeat 3x

Abs

V tucks 20 – 25 reps

Bicycle – 12 – 15 reps (each side)

Plank Jacks10 reps

Superman with flutter kicks 30 seconds

Repeat 3x

Lower Body Strength Training

Saturday (Home)

Wide Leg Squat : 12 reps

Hip Extension : 20 reps

DeadLifts : 12 reps each side

Curtsey lunge : 12 reps each side

Repeat cycle 2 times/3 times

 

Squat to side leg lift: 12 reps each side

Bird dog: 12 reps each side

Inner thigh leg lifts: 15 reps each side

Outer thigh leg lifts: 15 reps each side

Wall squat: 12 reps

Repeat cycle 2 times/3 times

 

Squat to overhead press : 12 reps

Step up to high knee : 15 reps each side

Walking Lunge: 12 reps each side

Repeat cycle 2 times/3 times

Lower Body Strength Training

Saturday (Gym)

Leg press narrow feet 12 reps

Calf raises in leg press 15 reps

Glute extension machine 12 reps

Glute extension machine 12 reps each side

Repeat 3x

 

Single leg side squat press 12 reps each side

Leg press wide feet 12 reps

Squat with a cable duck walk 12 reps

Seated leg extension machine 12 reps

Repeat 3x

 

Finishers

Lay down burpees 10 reps

Mountain climbers 20 reps

Jump Squat 10 reps

Repeat 4x

Rest or Active Recovery Day

Sunday

On Rest/Active Recovery Day’s you can:

  1. Rest and take the day off.
  2. Do 30-60 minutes of low intensity cardio such as walking, biking, swimming, elliptical, or an exercise of your choice. Remember to keep your heart rate low!
  3. Do yoga or stretching.