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.  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 5 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 5 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 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

Bent over dumbbell row: 12 – 15 reps

Scarecrow extensions: 12 – 15 reps

Lay Down pushups: 10 – 12 reps

Repeat cycle 2 times/3 times

 

Tricep dips: 12 – 15 reps

Arm circles: 20 circles (each way!)

Bicep curl: 12 – 15 reps

Repeat cycle 2 times/3 times

 

Man makers: 6 reps

Chest Press: 10 – 12 reps

DB Chest Fly: 10 – reps
Repeat cycle 2 times/3 times

Abs

Ab twist: 30 seconds

High plank shoulder taps: 30 seconds

Plank Jacks: 30 seconds

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 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

Assisted pull-up machine:
10 – 12 reps (if not available do push-ups)

Dumbbell Pullover: 12 – 15 reps

Bent over dumbbell row: 12 reps

Repeat cycle 2 times/3 times

 

Narrow grip chest press: 12 – 15 reps

DB Chest Fly: 12 – 15 reps

Lay Down pushups: 10 – 12 reps

Repeat cycle 2 times/3 times

 

Dumbbell press:
12 – 15 reps (seated or standing)

Side Raises: 12 – 15 reps

Hammer Curl: 12 – 15 reps

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

Repeat cycle 2 times/3 times

Abs

Ab twist: 30 seconds

High plank shoulder taps: 30 seconds

Plank Jacks: 30 seconds

Repeat cycle 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 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

Banded Squat Walks: 20 reps (total)

Banded Side Leg Raises: 10 – 12 reps (each side)

Plank Jacks: 20 reps (option: loop band around ankles)

Repeat cycle 2 times/3 times

 

Sumo squat: 15 reps

Rocking side lunge: 12 – 15 reps (each side)

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

Repeat cycle 2 times/3 times

 

Inner thigh leg lifts: 15 – 20 reps (each side)

Outer thigh leg lifts: 15 – 2- reps (each side)

Kneeling hip thrusts: 12 – 15 reps

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.

Lower Body

Sumo squat: 12 – 15 reps

Rocking side lunge: 10 – 12 reps (each side)

Plank Jacks: 20 reps (advanced option: add a band around your ankles)

Repeat cycle 2 times/3 times

 

DeadLifts: 10 – 12 reps

Medicine ball hamstring curls: 10 – 12 reps

Weighted donkey kicks: 10 – 15 reps (each side)

Repeat cycle 2 times/3 times

 

Leg press wide feet: 12 – 15 reps

Calf raises in leg press: 12 – 15 reps

Hip abductor: 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.