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

High knees: 40 reps

Mountain climbers: 40 reps

Squat jumps: 40 reps

Tuck jumps: 15 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

Burpees: 10 reps

Squats: 40 reps

Push ups: 20 reps

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

Step ups: 4 sets of 15 reps

Calf raises: 4 sets of 15 reps

FINISHERS (x2)

Curtsey lunges: 40 reps each leg

Jump squats: 40 reps

Jump 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.