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 14 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 pushups

20 Supermans

20 Plank to T rotation

10 Side plank with leg lift each side

Repeat for 6 Minutes

Rest 2 min

Set Two

20 Squats

20 Back lunge

20 Sumo squats

20 Front lunge

Repeat for 6 Minutes

Rest 2 min

Set Three

10 Lay down pushups

20 Supermans

20 Plank to T rotation

10 Side plank with leg lift each side

Repeat for 6 Minutes

Rest 2 min

Set Four

20 Squats

20 Back lunge

20 Sumo squats

20 Front lunge

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.  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 Mountain climber

20 Ab bicycles

20 Plank shoulder taps

20 X squats

Repeat for 6 Minutes

Rest 2 min

Set Two

20 Front lunge

20 Squat with side taps

20 Back lunge with high knee

20 In and outs

Repeat for 6 Minutes

Rest 2 min

Set Three

20 Mountain climber

20 Ab bicycles

20 Plank shoulder taps

20 X squats

Repeat for 6 Minutes

Rest 2 min

Set Four

20 Front lunge

20 Squat with side taps

20 Back lunge with high knee

20 In and outs

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

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: 6 – 8 reps

Superman in and outs : 10 – 20 reps

Superman with shoulder squeeze: 10 – 20 reps

Repeat cycle 2  times

 

Lay Down pushups: 6 – 8 reps

Dumbbell press: 10 – 12 reps

Tricep dips: 10 – 12 reps

Repeat cycle 2 times

 

DB Chest Fly: 8 – 10 reps

Hammer Curl: 10 – 12 reps each

Front Raises: 8 – 10 reps

Repeat cycle 2 times

Abs

Weighted side bend: 15 seconds

Plank with hip dips: 15 seconds

Bicycle: 15 seconds

Repeat cycle 2 times

 

Lower Body 500/1000

Saturday

This is the LEAN signature workout!  We will do this workout in week 3 and in week 6.  Aim for 50 reps of each exercise for a total of 500 reps or aim for 100 reps of each exercise for 1000 reps!  Split the reps up as you please and post in your group if you did 500 reps or 1000 reps.

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.