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 18 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 Squat with pulse

20 Walking lunge

20 Curtsey lunge

20 In and outs

Repeat for 6 Minutes

Rest 2 min

Set Two

20 Back lunge with twist

20 Hip bridges

20 Mountain climbers

20 Straight leg raises

Repeat for 6 Minutes

Rest 2 min

Set Three

20 Squat with pulse

20 Walking lunge

20 Curtsey lunge

20 In and outs

Repeat for 6 Minutes

Rest 2 min

Set Four

20 Back lunge with twist

20 Hip bridges

20 Mountain climbers

20 Straight leg raises

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 Sumo squat

20 Plank shoulder taps

10 Laydown push ups

20 Ab bikes

Repeat for 6 Minutes

Rest 2 min

Set Two

20 Side lunge

20 Squat to press

20 Dog birds

20 Seated twist

Repeat for 6 Minutes

Rest 2 min

Set Three

20 Sumo squat

20 Plank shoulder taps

10 Laydown push ups

20 Ab bikes

Repeat for 6 Minutes

Rest 2 min

Set Four

20 Side lunge

20 Squat to press

20 Dog birds

20 Seated twist

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

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.

Abs

Plank extension : 10 each side

Weighted side bend : 10 each side

Scissor kicks: 10 each side

Plank with hip dips : 10 each side

Lay back with toe taps : 20 each side

Repeat 2 times/3 times

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.

Wide Leg Squat : 12 reps

Hip Extension : 20 reps

DeadLifts : 12 reps each side

Curtsey lunge : 12 reps each side

Repeat cycle 2 times/3 times

 

Squat to side leg lift: 12 reps each side

Bird dog: 12 reps each side

Inner thigh leg lifts: 15 reps each side

Outer thigh leg lifts: 15 reps each side

Wall squat: 12 reps

Repeat cycle 2 times/3 times

 

Squat to overhead press : 12 reps

Step up to high knee : 15 reps each side

Walking Lunge: 12 reps each side

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.