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 20 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

30 Sec wide squat with side punch

20 Back lunge to high knee hop

20 Side high knee

20 Squats pulses

Repeat for 6 Minutes

Rest 2 min

Set Two

20 Side lunge to toe reach

20 Leg flutters

20 Plank shoulder taps

10 Lay down push ups

Repeat for 6 Minutes

Rest 2 min

Set Three

30 Sec wide squat with side punch

20 Back lunge to high knee hop

20 Side high knee

20 Squats pulses

Repeat for 6 Minutes

Rest 2 min

Set Four

20 Side lunge to toe reach

20 Leg flutters

20 Plank shoulder taps

10 Lay down push ups

Repeat for 6 Minutes

Rest 2 min

End with 35 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 Back lunge

20 Front lunge

30 Sec plank

10 Pushups

Repeat for 6 Minutes

Rest 2 min

Set Two

20 X squats jumps

20 Weights knee ups/step ups

20 Side lunge

20 Weighted deadlifts

Repeat for 6 Minutes

Rest 2 min

Set Three

20 Back lunge

20 Front lunge

30 Sec plank

10 Pushups

Repeat for 6 Minutes

Rest 2 min

Set Four

20 X squats jumps

20 Weights knee ups/step ups

20 Side lunge

20 Weighted deadlifts

Repeat for 6 Minutes

Rest 2 min

End with 35 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

Bent over row : 10 each side

Bent over fly : 10 reps

Front Raises : 10 reps

Side Raises : 10 reps

Repeat cycle 2 times/3 times

 

Crossover hammer curl : 10 reps each side

Bent over DB fly: 10 reps

Lay Down push ups : 10 reps

Superman with shoulder squeeze : 10 reps

Repeat cycle 2 times/3 times

Abs

Sit up : 20 reps

Bicycle :  15 reps each side

V tucks : 20 reps

Straight leg jackknifes : 15 reps each side

Repeat cycle 2 times/3 times

Upper Body + Abs Strength Training

Friday (Gym)

Upper Body

Narrow grip chest press – 12 – 15 reps

DB Chest Fly – 10 – 12 reps

Dumbbell pullover – 10 – 12 reps

Single arm dumbbell row – 10 – 12 reps (each arm)

Repeat 3x

 

Dumbbell press – 10 – 12 reps

Side Raises – 10 – 12 reps

Seated bicep curl – 12 – 15 reps (each arm)

Tricep Extension – 12 – 15 reps

Repeat 3x

Abs

High plank shoulder taps – 10 – 12 reps (each side)

Heel touch – 15 – 20 reps (each side)

Scissor kicks – 30 seconds

Superman with shoulder squeeze – 30 seconds

Repeat 3x

Lower Body 500/1000

Saturday (Home)

Lower Body 500/1000

Saturday (Gym)

Add weights to exercises to increase difficulty

50-100 Front lunge

50-100 Squat

50-100 Step Back Lunge

50-100 Wide Leg Squat

50-100 Curtsey lunge

50-100 Sumo squat with side taps

50-100 Bulgarian Lunge

50-100 Glute kickback

50-100 Hip bridges

50-100 Mountain climbers

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.