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.  If you are not challenged by these workouts consider adding weights or jumps to the moves to increase the intensity.  Exercise at you own level!

Set One

10 Lay down push ups

20 Plank walks

20 Plank jacks

20 Squats

Repeat for 6 Minutes

Rest 2 min

Set Two

20 Leg flutters

20 Ab bicycles

20 Glute kickbacks each side

20 Squat with a side leg lift

Repeat for 6 Minutes

Rest 2 min

Set Three

10 Lay down push ups

20 Plank walks

20 Plank jacks

20 Squats

Repeat for 6 Minutes

Rest 2 min

Set Four

20 Leg flutters

20 Ab bicycles

20 Glute kickbacks each side

20 Squat with a side leg lift

Repeat for 6 Minutes

Rest 2 min

End with 25 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 Curtsey lunge

20 Hip bridges

30 Floor taps

10 Pushups

Repeat for 6 Minutes

Rest 2 min

Set Two

10 Lunge pulses each side

20 Knee ups/step ups

20 Side lunge

20 Deadlifts

Repeat for 6 Minutes

Rest 2 min

Set Three

20 Curtsey lunge

20 Hip bridges

30 Floor taps

10 Pushups

Repeat for 6 Minutes

Rest 2 min

Set Four

10 Lunge pulses each side

20 Knee ups/step ups

20 Side lunge

20 Deadlifts

Repeat for 6 Minutes

Rest 2 min

End with 25 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)

Weight lifting is the most effective way to transform your body! Strength training really challenges the muscles the grow and change. As the weeks progress try increasing the weight you are lifting. The goal is to continually challenge your muscles. You can tell if you’re lifting heavy enough by making sure those 2-3 reps are HARD to get through!

Start with set one and move through those exercises, with good form, then rest for 30 seconds – 1 minute and repeat the set.

Upper Body

Lay Down pushups: 8 – 10 reps

Single arm overhead press: 8 – 10 reps (each arm)

Bent Arm Lateral Raise: 10 – 12 reps

Repeat cycle 2 times/3 times

 

High plank shoulder taps:
10 – 12 reps (each arm)

Superman with shoulder squeeze:

15 – 20 reps

Superman in and outs :
15 – 20 reps

Repeat cycle 2 times/3 times

 

Tricep push ups: 8 – 10 reps

Tricep Extension: 10 – 12 reps

Bicep curl: 10 – 12 reps

Repeat cycle 2 times/3 times

Abs

Knee to chest on medicine ball:
10 – 12 reps

Straight leg jackknifes:
8 – 10 reps (each side)

Ab twist:
10 – 15 reps (each side)

Repeat 2 times/3 times

Upper Body + Abs Strength Training

Friday (Gym)

Weight lifting is the most effective way to transform your body! Strength training really challenges the muscles the grow and change. As the weeks progress try increasing the weight you are lifting. The goal is to continually challenge your muscles. You can tell if you’re lifting heavy enough by making sure those 2-3 reps are HARD to get through!

Start with set one and move through those exercises, with good form, then rest for 30 seconds – 1 minute and repeat the set.

Upper Body

Lay Down pushups:
8 – 10 reps

Single arm overhead press:
8 – 10 reps (each arm)

Bent Arm Lateral Raise:
10 – 12 reps

Repeat cycle 2 times/3 times

 

Wide grip lat pull downs:
10 – 12 reps

Cable rows:
10 – 12 reps

Straight arm cable pull down:
12 – 15 reps

Repeat cycle 2 times/3 times

 

Triceps cable rows: 8 – 10 reps

Tricep Extension: 10 – 12 reps

Bicep curl: 10 – 12 reps

Repeat cycle 2 times/3 times

Abs

Knee to chest on medicine ball:
10 – 12 reps

Straight leg jackknifes:
8 – 10 reps (each side)

Ab twist:
10 – 15 reps (each side)

Repeat cycle 2 times/3 times

Lower Body Strength Training

Saturday (Home)

Weight lifting is the most effective way to transform your body! Strength training really challenges the muscles the grow and change. As the weeks progress try increasing the weight you are lifting. The goal is to continually challenge your muscles. You can tell if you’re lifting heavy enough by making sure those 2-3 reps are HARD to get through!

Start with set one and move through those exercises, with good form, then rest for 30 seconds – 1 minute and repeat the set.

Banded Squat Walks: 15 – 20 reps

Assisted Pistol Squat w/ Weight: 8 – 10 reps (each leg)

Jump Lunges: 10 reps (each leg)

Repeat cycle 2 times/3 times

 

Sumo squat: 10 – 15 reps

Weighted step ups: 10 – 12 reps (each leg)

Kneeling hip thrusts: 12 – 15 reps

Repeat cycle 2 times/3 times

 

Walking Lunge: 12 – 15 reps (each leg)

Elevated single leg hip thrust: 10 – 12 reps (each leg)

Fire hydrates: 10 reps (each leg)

Repeat cycle 2 times/3 times

Lower Body Strength Training

Saturday (Gym)

Weight lifting is the most effective way to transform your body! Strength training really challenges the muscles the grow and change. As the weeks progress try increasing the weight you are lifting. The goal is to continually challenge your muscles. You can tell if you’re lifting heavy enough by making sure those 2-3 reps are HARD to get through!

Start with set one and move through those exercises, with good form, then rest for 30 seconds – 1 minute and repeat the set.

Leg press wide feet: 10 – 12 reps

Assisted Pistol Squat w/ Weight: 8 – 10 reps (each leg)

Jump Lunges :10 reps (each leg)

Repeat cycle 2 times/3 times

 

Sumo squat: 10 – 15 reps

Weighted step ups: 10 – 12 reps (each leg)

Seated leg curl machine: 12 – 15 reps

Repeat cycle 2 times/3 times

 

Walking Lunge: 12 – 15 reps (each leg)

Elevated single leg hip thrust: 10 – 12 reps (each leg)

Fire hydrates: 10 reps (each leg)

Repeat cycle 2 times/3 times

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.