Below are your exercise options. For maximum progress choose two cardio workouts and 3 strength training session each week! However, if you can’t get all 5 workouts in then read below regarding my suggestions!

Sprints/Tabata/HIIT Training Option!

For maximum results aim for two cardio workout each week. Pick 1-2 workouts from the four options below. Always start with 5 minutes of walking, jogging, or on the elliptical for warm up! Always end each workout with 5 minutes of low intensity cardio and stretching.

Sprints
Sprint Ladder
Tabata Sets
HIIT

 “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 18 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!

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!

 

*Warm Up

2 minute walk + 3 minute jog

30 second sprint

1 minute recovery

40 second sprint

1 minute recovery

50 second sprint

1 minute recovery

60 second sprint

1 minute recovery

*Repeat 2x (not warm up)

 

*Cool Down

5 minute walk

 

FOLLOWED BY 15-30 MINUTES OF LOW INTENSITY CARDIOConsider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “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 (Alternate moves)

Squats:20 seconds on/ 10 seconds rest

Plank Jacks: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Tabata Round 2 (Alternating moves)

Lunge to front kicks: 20 seconds on/ 10 seconds rest

x jumps: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Tabata Round 3 (Alternate moves)

In and Outs:20 seconds on/ 10 seconds rest

Scissor Step Ups: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Tabata Round 4 (Alternate moves)

Plank walks:  20 seconds on/ 10 seconds rest

V tucks:  20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

15 MINUTES OF LOW INTENSITY CARDIO

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

45 sec. Mountain climbers / rest 15 seconds

45 sec. Jump Lunge / rest 15 seconds

45 sec. Push ups / rest 15 seconds

45 sec. High knees / rest 15 seconds

45 sec. Jump Squat / rest 15 seconds

45 sec. Plank Jacks / rest 15 seconds

45 sec. Butt Kicks / rest 15 seconds

45 sec. Burpees / rest 15 seconds

45 sec. Jumping Jacks / rest 15 seconds

45 sec. Plank walks / rest 15 seconds

 

15 MINUTES OF LOW INTENSITY CARDIO

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

STRENGTH TRAINING DAYS

Try to incorporate 1-3 strength training workouts a week. I have them listed in importance! So if you can only do one workout a week do the full body workout, if you can do two then do the full body and leg day and if you can do all three add the upper body workout.

This round is all about supersets! A superset is a form of strength training where you move quickly from one exercise to another exercise without taking a break in between the two exercises. For example: perform exercise “A” then immediately do exercise “B”. Rest for 30 seconds and then perform the same cycle as directed.  As an advanced workout aim to do most of the exercises with weights.

Always start with 5 minutes of walking, jogging, or on the elliptical for warm up! Always end each workout with 5 minutes of low intensity cardio and stretching.

Full Body (gym version)
Full Body (home version)
Upper Body (gym version)
Upper Body (home version)
Lower Body (gym version)
Lower Body (home version)

Full Body Workout

Legs

Back lunge with dumbbell pass through – 10 – 12 reps (each leg)

Leg press wide feet – 8 – 10 reps

Calf raises in leg press – 15 reps

Hip abductor – 12 – 15 reps

Repeat 3x

 

Chest + Back

Push ups – 8 – 10 reps

Chest Press 10 – 12 reps

Single arm dumbbell row 10 – 12 reps (each side)

Repeat 3x

 

Shoulders + Arms

Dumbbell press – 10 – 12 reps

Single arm front raise – 10 – 12 reps (each arm)

Bicep curl – 12 – 15 reps

Dips – 12 – 15 reps

Repeat 3x

 

Abs (optional)

Knee to chest on medicine ball – 10 reps

Bicycle15 reps (each side)

Ab twist15 – 20 reps (each side)

Repeat 2 – 3x

Full Body Workout

Legs

Back lunge with dumbbell pass through – 10 – 12 reps (each leg)

Sumo squat  – 8 – 10 reps

Calf raises – 15 reps

Weighted donkey kicks– 12 – 15 reps

Repeat 3x

 

Chest + Back

Push ups – 8 – 10 reps

Chest Press 10 – 12 reps

Single arm dumbbell row 10 – 12 reps (each side)

Repeat 3x

 

Shoulders + Arms

Dumbbell press – 10 – 12 reps

Single arm front raise – 10 – 12 reps (each arm)

Bicep curl – 12 – 15 reps

Dips – 12 – 15 reps

Repeat 3x

 

Abs (optional)

Knee to chest on medicine ball – 10 reps

Bicycle15 reps (each side)

Ab twist15 – 20 reps (each side)

Repeat 2 – 3x

Upper Body Workout

Circuit #1

Assisted pull up machine – 12 – 15 reps

Cable rows – 10 – 12 reps

Hammer Curl – 12 – 15 reps (each arm)

Repeat 3 – 4x

 

Circuit #2

DB Chest Fly – 10 – 12 reps

Bent over lat raises – 10 – 12 reps

Straight arm cable pull down 10 – 12 reps

Tricep Extension – 12 – 15 reps

Repeat 3 – 4x

Circuit #3

Dumbbell Upright Rows 10 – 12 reps

Side Raises 8 – 10 reps

Push up to DB row – 6 – 8 reps (each arm)

Repeat 2 – 3x

 

Finishers (optional)

High plank shoulder taps – 10 – 12 reps (each side)

In and outs – 10 – 15 reps

Superman with shoulder squeeze – 15 – 20 reps

Repeat 2 – 3x

Upper Body Workout

Circuit #1

Plank with row – 12 – 15 reps

Bent over lat raises – 10 – 12 reps

Hammer Curl – 12 – 15 reps (each arm)

Repeat 3 – 4x

 

Circuit #2

DB Chest Fly – 10 – 12 reps

Dumbbell pullover 10 – 12 reps

Tricep Extension – 12 – 15 reps

Repeat 3 – 4x

Circuit #3

Dumbbell Upright Rows 10 – 12 reps

Side Raises 8 – 10 reps

Push up to DB row – 6 – 8 reps (each arm)

Repeat 2 – 3x

 

Finishers (optional)

High plank shoulder taps – 10 – 12 reps (each side)

In and outs – 10 – 15 reps

Superman with shoulder squeeze – 15 – 20 reps

Repeat 2 – 3x

Lower Body Workout

 

Circuit #1

Goblet Squat 12 – 15 reps

Squat with a duck walk 8 reps

DeadLifts 12 – 15 reps

Calf Raises 15 reps

Repeat 3x

 

Circuit #2

Weighted hip thrusts – 12 – 15 reps

Seated leg curl machine 10 – 12 reps

Banded side walking squat 15 – 20 reps (each side)

Standing band kickbacks 20 – 30 reps (each side)

Repeat 3x

 

Circuit #3

Banded back kicks 15 – 20 reps (each side)

Jump Squat 10 reps

Jump Lunges 10 reps (each leg)

Repeat 3 – 4x

Lower Body Workout

 

Circuit #1

Goblet Squat 12 – 15 reps

Squat with a duck walk 8 reps

DeadLifts 12 – 15 reps

Calf Raises 15 reps

Repeat 3x

 

Circuit #2

Hip thrust on medicine ball or bench – 12 – 15 reps

Medicine ball hamstring curls 10 – 12 reps

Banded side walking squat 15 – 20 reps (each side)

Standing band kickbacks 20 – 30 reps (each side)

Repeat 3x

 

Circuit #3

Banded back kicks 15 – 20 reps (each side)

Jump Squat 10 reps

Jump Lunges 10 reps (each leg)

Repeat 3 – 4x