Prep Week & Week 1 Workouts:
Monday: Speed Burst Day
10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
STRETCHING
SPEED BURSTS
“Sprint intervals” on the elliptical, bike, or track. If using the treadmill, please do so at your own risk.
Sprint at 100% effort for 20 seconds or 100 meters. Then enjoy 40 seconds of a slow recovery pace. Repeat for 10 minutes.
HIIT CIRCUIT (x2)
Jog in place: 40 reps
10 MINUTES OF LOW INTENSITY CARDIO
Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace)
Tuesday: Strength Training
5-10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.
LEGS
Goblet squat with weighted object: 2 sets of 15 reps
Walking lunge with weight: 2 sets of 15 reps
Calf raises: 2 sets of 15 reps
Bulgarian split squat: 2 sets of 15 reps
CHEST
Dumbbell vertical chest press: 2 sets of 15 reps
Dumbbell fly: 2 sets of 8-10 reps
Dumbbell chest press: 2 sets of 15 reps
SHOULDERS
Seated side lateral raise: 2 sets of 8-10
Military press: 2 sets of 8-10
Front dumbbell raise: 2 sets of 8-10
FINISHERS
5-10 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN
Wednesday: Speed Burst Day
10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
STRETCHING
SPEED BURSTS
“Sprint intervals” on the elliptical, bike, or track. If using the treadmill, please do so at your own risk.
Sprint at 100% effort for 20 seconds or 100 meters. Then enjoy 40 seconds of a slow recovery pace. Repeat for 10 minutes.
10 MINUTES OF LOW INTENSITY CARDIO
Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace).
Thursday: Strength Training
5-10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.
BACK
Push ups: 2 sets of 12-15 reps
Bent-over row: 2 sets of 8-10 reps
Bent-over reverse fly: 2 sets of 8-10 reps
BICEPS
Dumbbell bicep curl: 2 sets of 8-10 reps
Hammer curl: 2 sets of 8-10 reps
Hanging bicep curl with pull back: 2 sets of 8-10 reps
TRICEPS
Tricep overhead extension: 2 sets of 8-10 reps
Tricep kickbacks: 2 sets of 8-10 reps
Tricep dips on flat bench or chair: 2 sets of 10 reps
5-10 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN
Friday: Active Recovery Day
GUIDELINES
Take the day off
OR 60 minutes of low intensity cardio. Walking, biking, swimming, elliptical, or an exercise of your choice. Keep your heart rate in the fat burning zone.
Saturday: Leg Day
5-10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.
LEGS
Goblet squat with heavy object: 4 sets of 15 reps
Dumbbell or heavy object deadlift: 4 sets of 15 reps
Weighted lunges: 4 sets of 12-15 reps
Calf raises: 4 sets of 15 reps
FINISHERS (x2)
Curtsey lunges: 40 reps each leg
5-10 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN
Sunday: Active Recovery Day
GUIDELINES
Take the day off
OR 60 minutes of low intensity cardio. Walking, biking, swimming, elliptical, or an exercise of your choice. Keep your heart rate in the fat burning zone.