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.  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 Lay down pushups

20 Supermans

20 Plank to T rotation

10 Side plank with leg lift each side

Repeat for 6 Minutes

Rest 2 min

Set Two

20 Squats

20 Back lunge

20 Sumo squats

20 Front lunge

Repeat for 6 Minutes

Rest 2 min

Set Three

10 Lay down pushups

20 Supermans

20 Plank to T rotation

10 Side plank with leg lift each side

Repeat for 6 Minutes

Rest 2 min

Set Four

20 Squats

20 Back lunge

20 Sumo squats

20 Front lunge

Repeat for 6 Minutes

Rest 2 min

End with 30 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

20 Mountain climber

20 Ab bicycles

20 Plank shoulder taps

20 X squats

Repeat for 6 Minutes

Rest 2 min

Set Two

20 Front lunge

20 Squat with side taps

20 Back lunge with high knee

20 In and outs

Repeat for 6 Minutes

Rest 2 min

Set Three

20 Mountain climber

20 Ab bicycles

20 Plank shoulder taps

20 X squats

Repeat for 6 Minutes

Rest 2 min

Set Four

20 Front lunge

20 Squat with side taps

20 Back lunge with high knee

20 In and outs

Repeat for 6 Minutes

Rest 2 min

End with 30 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

Lay Down pushups: 10 – 12 reps

Scarecrow extensions: 12 – 15 reps

Dumbbell Upright Rows: 10 – 12 reps

Repeat cycle 2 times/3 times

 

Tricep dips: 12 – 15 reps

Crossover hammer curl: 12 – 15 reps

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 cycle 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

Dumbbell Upright Rows: 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 500/1000

Saturday (Home)

This is the LEAN signature workout!  We will do this workout in week 3 and in week 6.  Aim for 50 reps of each exercise for a total of 500 reps or aim for 100 reps of each exercise for 1000 reps!  Split the reps up as you please and post in your group if you did 500 reps or 1000 reps.

Lower Body 500/1000

Saturday (Gym)

This is the LEAN signature workout!  We will do this workout in week 3 and in week 6.  Aim for 50 reps of each exercise for a total of 500 reps or aim for 100 reps of each exercise for 1000 reps!  Split the reps up as you please and post in your group if you did 500 reps or 1000 reps.

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.