Below are your exercise options for this week. For maximum progress choose two cardio workouts and 3 strength training session each week! However, if you can’t get all 5 workouts in then read below regarding my suggestions!

Sprints/Tabata/HIIT Training Option!

For maximum results aim for two cardio workout each week. Pick 1-2 workouts from the four options below. Always start with 5 minutes of walking, jogging, or on the elliptical for warm up! Always end each workout with 5 minutes of low intensity cardio and stretching.

Sprints
Sprint Ladder
HIIT Circuit
HIIT

 “Sprint intervals” on the elliptical, bike, jump rope 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.

Consider increasing the elevation to increase intensity. Document each speed and elevation and aim to go a little harder each week this month!

Sprint for the designated rep time and then walk for the designated amount of time. Complete Ladder 3-5 times. Consider increasing the elevation to increase intensity. Document each speed and elevation and aim to go a little harder each week this month!

 

15 seconds sprint, 15 seconds walk

30 seconds sprint, 30 seconds walk

45 seconds sprint, 45 seconds walk

60 seconds sprint, 60 seconds walk

45 seconds sprint, 45 seconds walk

30 seconds sprint, 30 seconds walk

15 seconds sprint, 15 seconds walk

Rest/walk/recover for 1-2 mins then repeat

 

FOLLOWED BY 15-30 MINUTES OF LOW INTENSITY CARDIO

Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace).

Complete 1 circuit, rest 30 seconds – 1 minute, then complete that same circuit two or three more times.

 

Circuit #1

High knees – 2 minutes

Jumping Jacks  – 1 minute

Butt Kicks – 2 minutes

Burpees – 30 seconds

 

Circuit #2

Manmakers – 2 minutes

High Knees – 1 minute

Skaters 2 minutes

Jump Squat – 30 seconds

 

Circuit #3

Forward lunge with twist– 2 minutes

x jumps  – 1 minutes

Scissors step ups – 2 minutes

Squat jacks – 30 seconds

 

Circuit #4

Banded side walking squat – 2 minutes

Plank Jacks1 minute

Wall sit 2 minutes

Mountain climbers 30 seconds

 

**Finish with 15 – 30 minutes of low intensity cardio**

15 MINUTES OF LOW INTENSITY CARDIO

Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace)

Do 10 reps of each move. Repeat for 2-3  rounds. Complete round in full before repeating. Rest as needed, but as little as possible.

 

Skaters

Squat jacks

Side Lunge

Cross jacks

In and outs

High knees

Plank with leg raise

Crab to toe touch

Back lunge to high knee jump

Rocking side lunge

1-2 minute rest

 

15 MINUTES OF LOW INTENSITY CARDIO

Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace)

STRENGTH TRAINING DAYS

Try to incorporate 1-3 strength training workouts a week. I have them listed in importance! So if you can only do one workout a week do the full body workout, if you can do two then do the full body and leg day and if you can do all three add the upper body workout.

This round is all about supersets! A superset is a form of strength training where you move quickly from one exercise to another exercise without taking a break in between the two exercises. For example: perform exercise “A” then immediately do exercise “B”. Rest for 30 seconds and then perform the same cycle 2 – 4 times. As an advanced workout aim to do most of the exercises with weights.

Always start with 5 minutes of walking, jogging, or on the elliptical for warm up! Always end each workout with 5 minutes of low intensity cardio and stretching.

Full Body (gym version)
Full Body (home version)
Upper Body (gym version)
Upper Body (home version)
Lower Body (home & gym version)

Full Body Workout

Legs

Single leg press on machine – 10 – 12 reps

Seated leg curl machine -12 – 15 reps

Step Back Lunge  – 12 – 15 reps (each leg)

Repeat 3x

 

Chest + Back

Chest press machine – 8 – 10 reps

Fly machine 10 – 12 reps

Push ups 10 – 12 reps

Repeat 3x

 

Shoulders + Arms

Dumbbell press  – 10 – 12 reps

Side Raises – 8 – 10 reps

Crossover hammer curl 12 – 15 reps

Dips – 12 – 15 reps

Repeat 3x

 

Abs (optional)

Plank with hip dips – 10 dips on each side

High plank shoulder taps   – 10 reps (each side)

Bicycle15 – 20 reps (each side)

Repeat 2 – 3x

Full Body Workout

Legs

Up up down down – 10 reps

Medicine ball hamstring curls -12 – 15 reps

Step Back Lunge  – 12 – 15 reps (each leg)

Repeat 3x

 

Chest + Back

Chest Press – 8 – 10 reps

DB Chest Fly 10 – 12 reps

Push ups 10 – 12 reps

Repeat 3x

 

Shoulders + Arms

Dumbbell press  – 10 – 12 reps

Side Raises – 8 – 10 reps

Crossover hammer curl 12 – 15 reps

Dips – 12 – 15 reps

Repeat 3x

 

Abs (optional)

Plank with hip dips – 10 dips on each side

High plank shoulder taps   – 10 reps (each side)

Bicycle15 – 20 reps (each side)

Repeat 2 – 3x

Upper Body Workout

Circuit #1

Wide grip lat pull downs 12 – 15 reps

Reverse grip narrow lat pull down – 10 – 12 reps

Cable rows – 8 – 10 reps

Repeat 3 – 4x

Circuit #2

Chest Press– 10 – 12 reps

Bicep curl – 10 – 12 reps

Bent Arm Lateral Raise 10 – 12 reps

Repeat 3 – 4x

Circuit #3

Single arm overhead press  10 reps

Bent over DB fly 10 – 12 reps

Tricep kick backs 8 – 10 reps

Repeat 2 – 3x

Finishers (optional)

Squat jacks  – 30 seconds

High knees30 seconds

Plank Jacks30 seconds

Repeat 2 – 3x

Upper Body Workout

Circuit #1

Single arm dumbbell row 12 – 15 reps

Superman in and outs  – 15 – 20 reps

Superman with shoulder squeeze – 15 – 20 reps

Repeat 3 – 4x

Circuit #2

Chest Press– 10 – 12 reps

Bicep curl – 10 – 12 reps

Bent Arm Lateral Raise 10 – 12 reps

Repeat 3 – 4x

Circuit #3

Single arm overhead press  10 reps

Bent over DB fly 10 – 12 reps

Tricep kick backs 8 – 10 reps

Repeat 2 – 3x

Finishers (optional)

Squat jacks  – 30 seconds

High knees30 seconds

Plank Jacks30 seconds

Repeat 2 – 3x

Lower body Workout​

500-1000 workout

This workout is KILLER!  Get ready to feel the burn.  No weights needed! Do one round for 500 reps and do 2 rounds for 1000!  If 50 seems like too much then aim for 25 reps each move and repeat the cycle 2-4 times!

50 Squat

50 Walking Lunge

50 Side Lunge (25 each side)

50 pulse squats

50 Curtsey lunge (25 each side)

50 Hip Extension

50 Sumo squat with side taps

50 Step up to high knee or High knees (25 each side)

50 Glute bridge with toe tap

50 Cross jacks

1 round = 500       

2 rounds = 1000