Cardio

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 12 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 (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)

Man-Makers : 20 seconds on/ 10 seconds rest

Weighted Lunges : 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 Shoulder Taps : 20 seconds on/ 10 seconds rest

Frog 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.

 

Mountain Climbers

Lay Down Push Ups Jump Squat

Star Jumps

Burpees

Step Ups with High Knees

Wall sit with Front Plate

Raise Plank Walks

1-2 minute rest Repeat above 3-4 times

 

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: Lift HEAVY!

Plie squat: 15 reps

Dumbbell Deadlift : 15 reps

Rocking side lunge: 15 each side

Single leg hip raise: 20 reps

Complete cycle 2 times

 

CHEST

Push ups : 12 reps

Vertical Chest Press : 15 reps

Dumbbell Fly : 15 reps

Complete cycle 2 times

 

SHOULDERS

Dumbbell press: 15 reps

Front raise: 15 reps

Side Lateral Raise : 15 reps

Plank with a row: 12 reps each side

Complete cycle 2 times

 

AB Finisher (Advanced/Optional)

Leg Raises : 20 reps

V Tucks : 20 reps

Heel taps: 30 reps each side

Plank extension: 12 reps each side

1 minute plan k

Complete cycle 2 times

Remember to lift HEAVY!

 

Side Lunge : 15 each side

Deep Lunge pulses : 15 reps per leg

Complete cycle 2 times

 

Goblet Squat with a Pulse : 15 reps

Single leg deadlifts: 15 each leg

Complete cycle 2 times

 

Bulgarian Split Squat : 15 reps each side

Weighted Step Ups : 15 reps per leg

Complete cycle 2 times

 

Calf Raises with weight: 30 reps

Squat with side leg lift : 15 reps per leg

(use band if you have one, if not do without band)

Complete cycle 2 times

 

FINISHERS REPEAT 3X

Burpees : 15 reps

Skaters: 20 reps each side

Frog jumps : 15 reps

 

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.

 

BACK

Plank Shoulder Taps : 15 reps each side

Bent over Reverse Fly : 15 reps

Complete cycle 2 times

 

BICEPS

Hammer Curl : 12 reps each side

Hanging Bicep Curl with Pullback : 12 reps each side

Complete cycle 2 times

 

TRICEPS

Tricep Dips : 12 reps

Tricep Overhead Extension : 12 reps

Complete cycle 2 times

 

ABS

Ab twists: 15 reps per side

Ab Bicycles : 15 per side

Straight Leg Sit Ups : 15 reps per side

Weighted side bends: 12 reps each side

Complete cycle 2-3 times

 

FINISHERS

Moguls : 16 reps each side

Weighted Step Ups : 16 reps each leg

Plank Walks : 12 reps each side

Repeat 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