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.
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.
20 Squat with pulse
20 Walking lunge
20 Curtsey lunge
20 In and outs
Repeat for 6 Minutes
Rest 2 min
20 Back lunge with twist
20 Hip bridges
20 Mountain climbers
20 Straight leg raises
Repeat for 6 Minutes
Rest 2 min
20 Squat with pulse
20 Walking lunge
20 Curtsey lunge
20 In and outs
Repeat for 6 Minutes
Rest 2 min
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
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.
20 Sumo squat
20 Plank shoulder taps
10 Laydown push ups
20 Ab bikes
Repeat for 6 Minutes
Rest 2 min
20 Side lunge
20 Squat to press
20 Dog birds
20 Seated twist
Repeat for 6 Minutes
Rest 2 min
20 Sumo squat
20 Plank shoulder taps
10 Laydown push ups
20 Ab bikes
Repeat for 6 Minutes
Rest 2 min
20 Side lunge
20 Squat to press
20 Dog birds
20 Seated twist
Repeat for 6 Minutes
Rest 2 min
End with 30 Burpees
Thursday
On Rest/Active Recovery Day’s you can:
- Rest and take the day off.
- 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!
- Do yoga or stretching.
Friday
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
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
Saturday
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
Sunday
On Rest/Active Recovery Day’s you can:
- Rest and take the day off.
- 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!
- Do yoga or stretching.