Cardio

Sprints
Sprint Ladder
Tabata Sets
HIIT Ten for Ten

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

Sprint at 100% effort for 30 seconds or 100 meters. Then enjoy 30 seconds of a slow recovery pace. Repeat for 20 minutes. Follow by 15-30 min steady state cardio.

Consider increasing the elevation to increase intensity. Document each speed and elevation and aim to go a little harder each week this month!

Sprint for the designated rep time and then rest for 60 seconds in between reps. Complete Ladder 3-5 times. Consider increasing the elevation to increase intensity. Document each speed and elevation and aim to go a little harder each week this month!

15 seconds sprint, 15 seconds walk

30 seconds sprint, 30 seconds walk

45 seconds sprint, 45 seconds walk

60 seconds sprint, 60 seconds walk

45 seconds sprint, 45 seconds walk

30 seconds sprint, 30 seconds walk

15 seconds sprint, 15 seconds walk

Rest/walk/recover for 1-2 mins then repeat

FOLLOWED BY 15-30 MINUTES OF LOW-INTENSITY CARDIO

Consider using a bike, treadmill, elliptical, stair master. Keep your heart rate in the “fat burning zone.” (Maintain a conversational pace).

Download a free tabata timer HERE.

*You will complete each exercise as a “Tabata round” before moving to the next exercise.

A Tabata round is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. Finish each Tabata round or strength superset before moving to the next. Aim to increase your reps each week.

 

Tabata Round 1 (Alternating moves)

Double frog kicks 20 seconds on/ 10 seconds rest

Plank Jacks : 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Tabata Round 2 (Alternate moves)

Lay down burpees : 20 seconds on/ 10 seconds rest

Skaters : 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Tabata Round 3 (Alternate moves)

Cross jacks : 20 seconds on/ 10 seconds rest

In and outs : 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Tabata Round 4 (Alternate moves)

Step Back Lunge : 20 seconds on/ 10 seconds rest

X Jumps : 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

FOLLOWED BY 15  MINUTES OF LOW-INTENSITY CARDIO

Consider using a bike, treadmill, elliptical, stair master. Keep your heart rate in the “fat burning zone.” (Maintain a conversational pace).

Do 10 reps of each move. Repeat for 3-5 rounds. Complete round in full before repeating. Rest as needed, but as little as possible.

Side Lunge10 each side

Squat

Step Back Lunge

Scissor jumps

Lay down burpees

Mountain Climbers​ 10 each side

Heel touch​ ​10 each side

Bicycle​ ​10 each side

Staggered push ups​5 each side

Plank with row​10 each side

1-2 minute rest

 

15 MINUTES OF LOW-INTENSITY CARDIO

Consider using a bike, treadmill, elliptical, stair master. Keep your heart rate in the “fat burning zone.” (Maintain a conversational pace)

Strength Training

Full Body
Lower Body
Upper Body

These exercises can be done with weights or without weights depending on your fitness level. Be sure you are upping your weights to continue to see progress! If you can knock out 15 reps super easy, it is time to up your weights!

 

LEGS:

Wide Leg Squat : 12 reps

Hip Extension : 20 reps

Single leg deadlifts : 12 reps each side

Curtsey lunge : 12 reps each side

Complete cycle 2 times

 

CHEST

T push ups : 10 reps

Chest Press 12 reps

Tricep push ups : 8-10 reps

Complete cycle 2 times

 

SHOULDERS

Single leg with Dumbbell row :

10 reps each side

Butterfly shoulder shrug : 10 reps

Dips : 10 reps

Plank with a row: 10 reps each side

Complete cycle 2 times

 

AB Finisher (Advanced/Optional)

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

Complete cycle 2 times

Remember to lift HEAVY!

 

Narrow squat : 10 reps

Kneeling hip thrusts : 20 reps

Sumo squat with side taps : 15 each side

Kettlebell swings: 10 reps

Complete cycle 3 times

 

Side plank leg lifts : 8 each side

Glute bridge with toe tap : 20 taps each side

Froggies on a bench or Froggies on the floor: 20 reps

Calf Raises with weight: 30 reps

Complete cycle 3 times

 

Squat to back leg lift : 10 reps each side

Plie squat to toe raise : 10 reps

Wall sits with leg raises : 15 reps each side

Complete cycle 3 times


FINISHERS REPEAT 3X

High knees : 20 reps

Jump Lunge : 15 reps each side

x jumps : 10 reps each side

MINI BAND BOOTY FINISHERS (OPTIONAL)

Purchase bands here for under $1 1

Mini Band Back Leg Lift : 20 reps each leg

Mini Band Wide Leg Pulses : 20 reps

Mini band superman with leg pulses : 20-30 reps

Mini band fire hydrates: 15 reps each side

 

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves.


Bent over row : 10 each side

Bent over fly : 10 reps

Front Raises : 10 reps

Side Raises : 10 reps

Complete cycle 2 times

 

Crossover hammer curl : 10 reps each side

Lower bicep curl : 10 reps

Upper bicep curl : 10 reps

Complete cycle 2 times

 

Lay Down push ups : 10 reps

Superman with shoulder squeeze : 10 reps

Superman with flutter kicks : 40 flutters total

Superman in and outs : 20 reps

Complete cycle 2 times

 

ABS

Sit up : 20 reps

Bicycle :  15 reps each side

V tucks : 20 reps

Straight leg jackknifes : 15 reps each side

Complete cycle 2 times

 

FINISHERS (ADVANCED/OPTIONAL)

Skaters : 20 each side

Squat jacks : 20 reps

Scissors step ups : 20 reps each side

Complete cycle 2 times

 

MINI BAND ARM FINISHERS (OPTIONAL)

Purchase bands here for under $1 1

Mini Band behind the back arm pulls : 2 sets of 12 reps

Mini Band tricep extensions : 2 sets of 12 reps

Mini Band Pull Downs : 2 sets of 12 reps