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 12 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 Curtsy lunges

20 Hip bridges

30 Floor taps

10 Push ups

Repeat for 6 Minutes

Rest 2 min

Set Two

10 Lunge pulses (each side)

20 Knee ups/ step ups

20 Side lunges

20 Deadlifts

Repeat for 6 Minutes

Rest 2 min

Set Three

20 Curtsy lunges

20 Hip bridges

30 Floor taps

10 Push ups

Repeat for 6 Minutes

Rest 2 min

Set Four

10 Lunge pulses (each side)

20 Knee ups/ step ups

20 Side lunges

20 Deadlifts

Repeat for 6 Minutes

Rest 2 min

End with 20 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 Squat jacks

20 Walking lunges

20 Toe taps

20 Mountain climbers

Repeat for 6 Minutes

Rest 2 min

Set Two

20 Step ups with high knee

20 Back lunges

10 Plank to frogger

20 Sit ups

Repeat for 6 Minutes

Rest 2 min

Set Three

20 Squat jacks

20 Walking lunges

20 Toe taps

20 Mountain climbers

Repeat for 6 Minutes

Rest 2 min

Set Four

20 Step ups with high knee

20 Back lunges

10 Plank to frogger

20 Sit ups

Repeat for 6 Minutes

Rest 2 min

End with 20 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 to 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

Push ups: 10 reps

Dips: 15 – 20 reps

High plank thigh taps: 10 reps (each side)

Repeat cycle 2 times/3 times

 

Plank Jacks: 12 – 15 reps

Superman in and outs: 15 – 20 reps

Chest Press: 10 – 12 reps

Repeat cycle 2 times/3 times

 

Dumbbell press: 12 – 15 reps

Hammer Curl: 12 – 15 reps

Tricep Extension: 10 – 12 reps

Repeat cycle 2 times/3 times

Abs

Knee to chest on medicine ball: 10 reps (each side)

Scissor kicks: 15 – 20 reps (each side)

Heel touch: 12 – 15 reps (each side)

Repeat 2 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: 8 – 10 reps or AMRAP

Back row machine: 10 – 12 reps

Bicep curl: 10 – 15 reps (each side)

Repeat 2 times/3 times

 

Chest press machine: 10 – 12 reps

Wide grip lat pull downs: 10 reps

Dips: 15 reps

Repeat 2 times/3 times

 

Dumbbell press: 12 – 15 reps

Dumbbell upright row: 10 – 12 reps

Tricep Extension: 10 – 12 reps

Repeat 2 times/3 times

Abs

Knee to chest on medicine ball: 10 reps (each side)

Scissor kicks: 15 – 20 reps (each side)

Heel touch :12 – 15 reps (each side)

Repeat 2 times

Lower Body Strength Training

Saturday (Home)

Weight lifting is the most effective way to transform your body! Strength training really challenges the muscles to 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.

Squat with a duck walk: 10 reps

Banded Side-to-Side Steps: 15 – 20 reps (each side)

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

Repeat cycle 2 times/3 times

 

Step up to kickbacks: 10 – 12 reps (each side)

Squat with 5 pulses: 10 reps

Medicine ball hamstring curls: 15 reps

Repeat cycle 2 times/3 times

 

Weighted squat jumps: 8 – 10 reps

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

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

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 to 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.

DeadLifts: 10 – 12 reps

Step up to kickbacks: 10 reps (each side)

Seated leg curl machine: 10 – 12 reps

Repeat cycle 2 times/3 times

 

Back lunge with dumbbell pass through: 10 – 12 reps (each side)

Goblet Squat: 10 – 15 reps

Jump Lunges: 10 – 12 reps (each side)

Repeat cycle 2 times/3 times

 

Weighted hip thrusts: 10 – 12 reps (lift heavy!)

Step Back Lunge: 15 – 20 reps (each side)

Calf Raises: 12 – 15 reps (optional: add weight)

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.