Below are your exercise options. 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
Tabata Sets
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 12 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!

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!

 

*Warm Up

2 minute walk + 3 minute jog

30 second sprint

1 minute recovery

40 second sprint

1 minute recovery

50 second sprint

1 minute recovery

60 second sprint

1 minute recovery

*Repeat 2x (not warm up)

 

*Cool Down

5 minute walk

 

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).

Download a free tabata timer HERE.

*You will complete each exercise as a “Tabata round” before moving to the next exercise.

A Tabata round is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. Finish each tabata round or strength superset before moving to the next. AIm to increase your reps each week.

 

Tabata Round 1 (Alternate moves)

Squats:20 seconds on/ 10 seconds rest

Plank Jacks: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Tabata Round 2 (Alternating moves)

Lunge to front kicks: 20 seconds on/ 10 seconds rest

x jumps: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Tabata Round 3 (Alternate moves)

In and Outs:20 seconds on/ 10 seconds rest

Scissor Step Ups: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Tabata Round 4 (Alternate moves)

Plank walks:  20 seconds on/ 10 seconds rest

V tucks:  20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

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)

45 sec. Mountain climbers / rest 15 seconds

45 sec. Jump Lunge / rest 15 seconds

45 sec. Push ups / rest 15 seconds

45 sec. High knees / rest 15 seconds

45 sec. Jump Squat / rest 15 seconds

45 sec. Plank Jacks / rest 15 seconds

45 sec. Butt Kicks / rest 15 seconds

45 sec. Burpees / rest 15 seconds

45 sec. Jumping Jacks / rest 15 seconds

45 sec. Plank walks / rest 15 seconds

 

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 as directed.  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 (gym version)
Lower Body (home version)

Full Body Workout

Legs

Seated leg extension machine – 10 – 12 reps

Sumo squat -12 – 15 reps

Curtsey lunge – 12 – 15 reps (each leg)

Calf Raises  – 15 reps

Repeat 3x

 

Chest + Back

Assisted dip machine – 8 – 10 reps

Chest Press 10 – 12 reps

Dumbbell pullover 10 – 12 reps

Repeat 3x

 

Shoulders + Arms

Single arm overhead extension  – 10 – 12 reps (each arm)

Dumbbell partial side raise – LIFT HEAVY 10 reps

Bicep curl – 12 – 15 reps

Tricep kick backs – 12 – 15 reps (each arm)

Repeat 3x

 

Abs (optional)

Leg lift   – 10 reps

Heel touch  – 15 reps (each side)

V tucks  – 15 reps

Repeat 2 – 3x

Full Body Workout

Legs

Squat with 5 pulses – 10 – 12 reps

Weighted step ups -12 – 15 reps

Curtsey lunge – 12 – 15 reps (each leg)

Calf Raises  – 15 reps

Repeat 3x

 

Chest + Back

Tricep push ups – 8 – 10 reps

Chest Press 10 – 12 reps

Dumbbell pullover 10 – 12 reps

Repeat 3x

 

Shoulders + Arms

Single arm overhead extension  – 10 – 12 reps (each arm)

Dumbbell partial side raise – 10 – 12 reps reps

Bicep curl – 12 – 15 reps

Tricep kick backs – 12 – 15 reps (each arm)

Repeat 3x

 

Abs (optional)

Leg lift   – 10 reps

Heel touch  – 15 reps (each side)

V tucks  – 15 reps

Repeat 2 – 3x

Upper Body Workout

Circuit #1

Assisted pull up machine – 12 – 15 reps

Chest press machine – 10 – 12 reps

Tricep push ups – 8 – 10 reps

Repeat 3 – 4x

 

Circuit #2

Reverse grip narrow lat pull down– 10 – 12 reps

Rear deltoid machine – 10 – 12 reps

Single arm front raise 10 – 12 reps (each arm)

Tricep Extension – 12 – 15 reps

Repeat 3 – 4x

 

Circuit #3

Overhead tricep extension with cable 10 reps

Bent over lat raises 10 – 12 reps

Hammer Curl 8 – 10 reps

Repeat 2 – 3x

 

Finishers (optional)

Burpees  – 30 seconds

Mountain climbers30 seconds

Plank Jacks30 seconds

Repeat 2 – 3x

Upper Body Workout

Circuit #1

Chest Press – 10 – 12 reps

Tricep push ups – 8 – 10 reps

Plank with row – 12 – 15 reps (each arm)

Repeat 3 – 4x

 

Circuit #2

Bent over lat raises – 10 – 12 reps

Single arm front raise 10 – 12 reps (each arm)

Tricep Extension – 12 – 15 reps

Superman with shoulder squeeze – 15 – 20 reps

Repeat 3 – 4x

 

Circuit #3

Tricep dips 10 reps

Hammer Curl 8 – 10 reps

Repeat 2 – 3x

 

Finishers (optional)

Burpees  – 30 seconds

Mountain climbers30 seconds

Plank Jacks30 seconds

Repeat 2 – 3x

Lower Body Workout

Circuit #1

Weighted hip thrusts 12 – 15 reps

Bulgarian Lunge 8 – 10 reps (each leg)

Calf Raises 15 reps

Repeat 3x

 

Circuit #2

Weighted step ups – 12 – 15 reps (each leg)

Glute kickback  10 – 12 reps

Medicine ball hamstring curls 12 – 15 reps

Hip Thrust (bodyweight) 20 – 30 reps

Repeat 3x

 

Circuit #3

Banded side walking squat 15 – 20 reps (each side)

Banded back kicks 20 – 30 reps (each leg)

Weighted donkey kicks 20 – 30 reps (each leg)

Repeat 3x

Lower Body Workout

Circuit #1

Weighted squat jumps 12 – 15 reps

Bulgarian Lunge 8 – 10 reps (each leg)

Calf Raises 15 reps

Repeat 3x

 

Circuit #2

Weighted step ups – 12 – 15 reps (each leg)

Glute kickback  10 – 12 reps

Medicine ball hamstring curls 12 – 15 reps

Hip Thrust (bodyweight) 20 – 30 reps

Repeat 3x

 

Circuit #3

Banded side walking squat 15 – 20 reps (each side)

Banded back kicks 20 – 30 reps (each leg)

Weighted donkey kicks 20 – 30 reps (each leg)

Repeat 3x