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

10 Lay down push ups

20 Plank walks

20 Plank jacks

20 Squats

Repeat for 6 Minutes

Rest 2 min

Set Two

20 Leg flutters

20 Ab bicycles

20 Glute kickbacks each side

20 Squat with a side leg lift

Repeat for 6 Minutes

Rest 2 min

Set Three

10 Lay down push ups

20 Plank walks

20 Plank jacks

20 Squats

Repeat for 6 Minutes

Rest 2 min

Set Four

20 Leg flutters

20 Ab bicycles

20 Glute kickbacks each side

20 Squat with a side leg lift

Repeat for 6 Minutes

Rest 2 min

End with 10 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 Curtsey lunge

20 Hip bridges

30 Floor taps

10 Pushups

Repeat for 6 Minutes

Rest 2 min

Set Two

10 Lunge pulses each side

20 Knee ups/step ups

20 Side lunge

20 Deadlifts

Repeat for 6 Minutes

Rest 2 min

Set Three

20 Curtsey lunge

20 Hip bridges

30 Floor taps

10 Pushups

Repeat for 6 Minutes

Rest 2 min

Set Four

10 Lunge pulses each side

20 Knee ups/step ups

20 Side lunge

20 Deadlifts

Repeat for 6 Minutes

Rest 2 min

End with 10 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

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

Modified push ups: 4 – 6 reps (total)

Dips: 8 – 10 reps

High plank shoulder taps: 4 – 6 (each side)

Repeat cycle 2  times

 

Manmakers: 4 – 6 reps

Superman with shoulder squeeze: 10 – 12 reps

Narrow grip chest press : 8 – 10 reps

Repeat cycle 2  times

 

Bent over lat raises: 8 – 10 reps

Bicep curl: 8 – 10 reps

Tricep kick backs: 8 – 10 reps

Repeat cycle 2  times

Abs

Woodchops: 6 reps (each side)

Plank walks: 6 – 8 reps

Heel touch: 12 – 15 reps (each side)

 

Lower Body Strength Training

Saturday

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.

Lower Body

Banded Side-to-Side Steps:
10 – 12 reps (each side)

Seated Hip Abduction:
10 – 12 reps

Banded butt kicks:
10 – 12 reps (each side)

Repeat cycle 2 times

 

Walking Lunge: 10 – 12 reps (each leg)

Squat with 5 pulses: 6 – 8 reps

Hip bridges: 10 – 12 reps

Repeat cycle 2 times

 

Squat: 8 – 10 reps

Lunge pulses: 10 – 12 reps (each leg)

Jump Squat: 8 reps

Repeat cycle 2 times

Abs

Weighted side bend: 8 reps (each side)

Sit up: 12 – 15 reps

Lay back with toe taps: 8 – 10 reps

Repeat 2 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.