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 10 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.

Set One

20 Jump Squat

20 Back lunge

20 Weighted Knee ups/step ups

20 Front lunge

Repeat for 6 Minutes

Rest 2 min

Set Two

20 Sumo squats

20 Side lunge

20 Floor taps with a jump

20 Hip bridges

Repeat for 6 Minutes

Rest 2 min

Set Three

20 Jump Squat

20 Back lunge

20 Weighted Knee ups/step ups

20 Front lunge

Repeat for 6 Minutes

Rest 2 min

Set Four

20 Sumo squats

20 Side lunge

20 Floor taps with a jump

20 Hip bridges

Repeat for 6 Minutes

Rest 2 min

End with 10 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.

Set One

20 In and outs

20 Straight leg sit ups

20 Ab bicycles

20 Squats jumps

Repeat for 6 Minutes

Rest 2 min

Set Two

20 Mountain climber

20 Leg flutters

20 Plank shoulder taps

20 X squats

Repeat for 6 Minutes

Rest 2 min

Set Three

20 In and outs

20 Straight leg sit ups

20 Ab bicycles

20 Squats jumps

Repeat for 6 Minutes

Rest 2 min

Set Four

20 Mountain climber

20 Leg flutters

20 Plank shoulder taps

20 X squats

Repeat for 6 Minutes

Rest 2 min

End with 10 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)

Upper Body

Lay down pushups: 8-10  reps

Vertical Chest Press : 8-10  reps

Overhead Dumbbell press: 8-10  reps

Plank with a row: 8-10  reps each side

Repeat cycle 2 times/3 times

 

Lower bicep curl: 10 reps each side

Upper bicep curl: 10 reps each side

Tricep Dips : 8-10 reps

Tricep Overhead Extension : 8-10 reps

Repeat cycle 2 times/3 times

Abs

Leg Raises : 10 reps

V Tucks : 20 reps

Heel taps: 20 reps each side

Plank extension: 10 reps each side

Repeat 2 times/3 times

Upper Body + Abs Strength Training

Friday (Gym)

Upper Body

Wide grip lat pull downs – 10 – 12 reps

Row Machine – 10 – 12 reps

Rear deltoid machine – 12 – 15 reps

Push ups – 8 – 10 reps

Repeat 3x

 

Single arm overhead press – 8 – 10 reps (each arm)

Front Raises – 10 – 12 reps

Hammer Curl – 12 – 15 reps (each arm)

Tricep kick backs – 10 – 12 reps (each arm)

Repeat 3x

Abs

Plank – hold 30 seconds – 1 minute

Ab twist – 15 – 20 reps (each side)

Knee to chest on medicine ball 8 – 10 reps

Repeat 3x

Lower Body Strength Training

Saturday (Home)

Narrow squat : 10 reps

Kneeling hip thrusts : 20 reps

Sumo squat with side taps : 15 each side

Kettlebell swings: 10 reps

Repeat cycle 2 times/3 times

 

Side plank leg lifts : 8 each side

Glute bridge with toe tap : 20 taps each side

Froggies on a bench or Froggies on the floor: 20 reps

Calf Raises with weight: 30 reps

Repeat cycle 2 times/3 times

 

Squat to back leg lift : 10 reps each side

Plie squat to toe raise : 10 reps

Wall sits with leg raises : 15 reps each side

Repeat cycle 2 times/3 times

Lower Body Strength Training

Saturday (Gym)

Leg press wide feet – 10 – 12 reps

Hip adductor – 12 – 15 reps

Hip abductor – 10 – 15 reps

Seated leg curl machine – 10 – 12 reps

Repeat 3x

 

Weighted step ups – 10 – 12 reps (each leg)

Sumo squat 12 – 15 reps

Step Back Lunge – 10 – reps (each leg)

Standing band kickbacks – 25 – 30 reps (each leg)

Repeat 3x

 

Extras (optional)

Standing band sidekicks – 30 seconds (each leg)

Kneeling hip thrusts (with or without weight) – 30 seconds

Fire hydrates (with or without band)  – 30 seconds (each leg)

Repeat 2x

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.