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 10 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.

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 15 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.

Set One

20 Kneeling hip thrusters

10 Plank walks

20 Skaters

20 Squats

Repeat for 6 Minutes

Rest 2 min

Set Two

20 Plank jacks

20 In and outs

20 X squat jumps

20 High knees

Repeat for 6 Minutes

Rest 2 min

Set Three

20 Kneeling hip thrusters

10 Plank walks

20 Skaters

20 Squats

Repeat for 6 Minutes

Rest 2 min

Set Four

20 Plank jacks

20 In and outs

20 X squat jumps

20 High knees

Repeat for 6 Minutes

Rest 2 min

End with 15 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

Narrow grip chest press: 12 – 15 reps

DB Chest Fly: 12 – 15 reps

Tricep Extension: 10 – 12 reps

Repeat cycle 2 times/3 times

 

Dumbbell press: 12 – 15 reps

Dumbbell Upright Rows: 10-12 reps

Hammer Curl: 12 – 15 reps

Repeat cycle 2 times/3 times

 

Plank with row: 8-10 reps (each side)

Bent over lat raises: 10 – 12 reps

Side Raises: 10 – 12 reps
Repeat cycle 2 times/3 times

Abs

Weighted side bend: 15 – 20 reps (each side)

High plank shoulder taps: 30 seconds

Plank with hip dips: 30 seconds

Repeat 2 times/3 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 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

Chest press machine: 12 – 15 reps

Fly machine: 12 – 15 reps

Tricep Extension: 10 – 12 reps

Repeat cycle 2 times/3 times

 

Dumbbell press: 12 – 15 reps

Dumbbell Upright Rows: 10 – 12 reps

Hammer Curl: 12 – 15 reps

Repeat cycle 2 times/3 times

 

Plank with row: 8 – 10 reps (each side)

Bent over lat raises: 10 – 12 reps

Side Raises: 10 – 12 reps

Repeat cycle 2 times/3 times

Abs

Weighted side bend: 15 – 20 reps (each side)

High plank shoulder taps: 30 seconds

Plank with hip dips: 30 seconds

Repeat cycle 2 times/3 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.

Lower Body

Core Slides w/ Lunge: 10 reps (each side)

Banded Side Leg Raises: 10 – 12 reps (each side)

Hip bridges: 20 reps (option: loop band above knees)

Repeat cycle 2 times/3 times

 

Curtsy lunge: 20 reps (total)

Up up down down: 12 – 15 reps (total)

Fire hydrants: 15 – 20 reps (each side)

Repeat cycle 2 times/3 times

 

Wall sit: 30 seconds – 1 minute

Squat: 15 – 20 reps (each side)

Medicine ball hamstring curls: 12 – 15 reps

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.

Lower Body

Bulgarian Lunge: 10 – 12 reps (each side)

Hip abductor: 10 – 12 reps

Hip bridges: 20 reps (option: loop band above knees)

Repeat cycle 2 times/3 times

 

Leg press wide feet: 10 – 12 reps

Curtsy lunge: 20 reps (total)

Up up down down: 12 – 15 reps (total)

Repeat cycle 2 times/3 times

 

Wall sit: 30 seconds – 1 minute

Wide Leg Squat: 12 – 15 reps

Leg curl: 12 – 15 reps

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.