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 16 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

20 Curtsy lunges

20 Hip bridges

30 Floor taps

10 Push ups

Repeat for 6 Minutes

Rest 2 min

Set Two

10 Lunge pulses each side

20 Knee ups/ step ups

20 Side lunges

20 Deadlifts

Repeat for 6 Minutes

Rest 2 min

Set Three

20 Curtsy lunges

20 Hip bridges

30 Floor taps

10 Push ups

Repeat for 6 Minutes

Rest 2 min

Set Four

10 Lunge pulses each side

20 Knee ups/ step ups

20 Side lunges

20 Deadlifts

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.  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

20 Kneeling hip thrusters

10 Plank walks

20 Skaters

20 Squats

Repeat for 6 Minutes

Rest 2 min

Set Two

20 Plank jacks

20 In and outs

20 X squat jumps

20 High knees

Repeat for 6 Minutes

Rest 2 min

Set Three

20 Kneeling hip thrusters

10 Plank walks

20 Skaters

20 Squats

Repeat for 6 Minutes

Rest 2 min

Set Four

20 Plank jacks

20 In and outs

20 X squat jumps

20 High knees

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)

Weight lifting is the most effective way to transform your body! Strength training really challenges the muscles to 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

DB Chest Fly: 10 – 15 reps

Bent over single arm lat raises: 10 – 12 reps (each side)

Repeat cycle 2 times/3 times

 

Single arm overhead press10 – 12 reps (each side)

Dumbbell upright row: 10 – 12 reps

Side Raises: 10 – 12 reps

Repeat cycle 2 times/3 times

 

Arm circles: 15 – 20 reps (each direction)

Bent over dumbbell row: 10 – 12 reps

Seated bicep curl: 10 – 15 reps (each side)

Repeat cycle 2 times/3 times

Abs

Woodchops: 10 reps (each side)

Scissor kicks: 10 – 15 reps (each side)

V tucks: 10 – 15 reps

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 to 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

Assisted dip machine: 8 – 10 reps

Fly machine: 10 – 15 reps

Single arm side raise: 10 – 12 reps (each side)

Repeat cycle 2 times/3 times

 

Push ups: 10 – 12 reps

Dumbbell press: 10 – 12 reps

Dumbbell partial side raise: 10 – 12 reps

Repeat cycle 2 times/3 times

 

Dumbbell pullover: 12 – 15 reps

Upper bicep curl: 12 – 15 reps

Lower bicep curl: 10 – 12 reps

Repeat cycle 2 times/3 times

Abs

Woodchops: 10 reps (each side)

Scissor kicks: 10 – 15 reps (each side)

V tucks: 10 – 15 reps

Repeat 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 to 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.

Squat with 5 pulses: 10 – 12 reps

Banded Hip Bridges: 15 – 20 reps

Weighted donkey kicks: 15 – 20 reps (each side)

Repeat cycle 2 times/3 times

 

Bulgarian Lunge: 10 – 12 reps (each side)

Jump Lunges: 10 – 12 reps (each side)

Seated Hip Abductor: 12 – 15 reps 

Repeat cycle 2 times/3 times

 

Curtsey lunge: 10 – 12 reps (each side)

Standing band kickbacks: 12 – 15 reps (each side)

Fire hydrants: 15 – 20 reps (each side)

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.

Goblet Squat: 10 – 12 reps (lift heavy!)

Weighted hip thrusts: 10 – 12 reps

Weighted donkey kicks: 15 – 20 reps (each side)

Repeat cycle 2 times/3 times

 

Bulgarian Lunge: 10 – 12 reps (each side)

Jump Bulgarian lunge: 8 – 10 reps (each side)

Hip abductor: 12 – 15 reps

Repeat cycle 2 times/3 times

 

Seated leg curl machine: 10 – 12 reps

Seated leg extension machine: 10 – 12 reps

Box jumps or tuck jumps: 10 – 12 reps

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.