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 Back lunge

20 Single leg deadlift

20 Knee ups/step ups

20 Front lunge

Repeat for 6 Minutes

Rest 2 min

Set Two

20 X squats

20 Plank with side dips

20 Sit ups

20 Mountain climbers

Repeat for 6 Minutes

Rest 2 min

Set Three

20 Back lunge

20 Single leg deadlift

20 Knee ups/step ups

20 Front lunge

Repeat for 6 Minutes

Rest 2 min

Set Four

20 X squats

20 Plank with side dips

20 Sit ups

20 Mountain climbers

Repeat for 6 Minutes

Rest 2 min

End with 20 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

10 Lunge pulses each side

20 Jumping jacks

20 Plank walks

20 Front lunge with high knee

Repeat for 6 Minutes

Rest 2 min

Set Two

20 Curtsey lunges

20 Squat jumps

20 Frogers

30 Sec plank hold

Repeat for 6 Minutes

Rest 2 min

Set Three

10 Lunge pulses each side

20 Jumping jacks

20 Plank walks

20 Front lunge with high knee

Repeat for 6 Minutes

Rest 2 min

Set Four

20 Curtsey lunges

20 Squat jumps

20 Frogers

30 Sec plank hold

Repeat for 6 Minutes

Rest 2 min

End with 20 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

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.

Upper Body

T push ups: 4 – 6 reps

DB Chest Fly: 8- 10 reps

Bent over single arm lat raises: 6 – 8 reps (each arm)

Repeat cycle 2  times

 

Dumbbell press: 6 – 8 reps

Front Raises: 6 – 8 reps

Side Raises: 6  – 8 reps

Repeat cycle 2 times

 

Dumbbell pullover: 8 – 10 reps

Bent over dumbbell row: 8 – 10 reps

Seated bicep curl: 6 – 8 reps (each arm)

Repeat cycle 2 times

Abs

Bicycle: 10 – 15 reps (each side)

Lay back with toe taps: 10 – 15 reps (each leg)

Repeat 2 times/3 times

Lower Body Strength Training

Saturday

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.

Lower Body

Squat with 5 pulses: 6 – 8  reps

Weighted hip thrusts: 8 – 10 reps

Weighted donkey kicks: 10 – 12 reps (each leg)

Repeat cycle 2  times

 

Step Back Lunge: 6 – 8 reps (each leg)

Banded Hip Bridges: 10 – 12 reps

Seated Hip Abductor: 8 – 10 reps

Repeat cycle 2 times

 

Curtsey lunge: 6 – 8 reps (each leg)

Standing band kickbacks: 8 – 10 reps (each side)

Fire hydrates: 8 – 10 reps (each leg)

Repeat cycle 2 times

Abs

Woodchops: 6 reps (each side)

Plank walks: 6 – 8 reps

Heel touch: 12 – 15 reps (each side)

Repeat 2 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.